RuggedReviews.com The Blog

Listen To Your Body

2010-10-14T09:47:00.001-04:00

A lot of runners are prone to leg cramping, especially those who run long distances. I run about five miles three times a week, so the worst version of leg cramps -- those involving lactic acid build-up -- aren't my worst problem. I'm more prone to the garden variety didn't warm up enough version.

A few weeks ago, I was running along at a pretty good clip when my left calf turned to wood. It was that quick, too. I wasn't sure what caused it, but I knew what to do and it saved me weeks or even months of recovery. I stopped running.

It was that simple. The times when I didn't listen to my body and I kept pushing, I ended up with pulled muscles, strained tendons or worse, plantars fascitis -- beginning separation of a tendon from the heel.

The latest experience was an excellent reminder that when the pain isn't from properly performed exercise, it's a good idea to stop and figure it out before continuing. Powering through is too riskly. In this case, I stopped and gently stretched and massaged my calf to the point where I could walk home. Then, I took a look at the bottom of my running shoe and found that the tread had worn too much at the heel. Basically, the shoe was causing a slight twist in my foot and leg and the resultant torque was causing my leg to lock up. I know this is the case because when I used a new pair of shoes, the problem didn't appear.

Bottom Line: Your body knows best. Listen to it!

Beat The August Boredom Blues By Playing The Blues

2010-08-04T20:01:00.000-04:00

August can be such a drag of a month. It's extra hot, extra humid and extra slow. You've done everything you've wanted to do this summer, and you can't shake that "What's next?" frame of mind.

Fortunately, RuggedReviews.com is here to help. We have all kinds of music gear that can shake you out of the August doldrums. If it's too hot to go out, why not take up an instrument?

Ukulele is easy and fun -- for the player and listeners. We have reviews of several ukulele models -- including one that looks like a watermelon -- the Kala Watermelon -- and another that plays in near total silence to the world outside your headphones -- the Eleuke Silent Ukulele. We also have a great instructional DVD/Book called "The Complete Ukulele Course for Kids." If you're an absolute beginner to stringed instruments, chords and strumming with rhythm, Ralph Shaw's extremely simple, friendly, and, yes, goofy, instruction will have you playing in no time. Shaw teaches concepts then applies them to actual songs. Once you've mastered a handful of chords, you can find free chords and lyrics all over the Web.

If you're feeling especially ambitious, you might try playing guitar. For the vast majority of us, playing simple songs on guitar takes months, playing them well takes years. Over the past five years, I've been self-teaching using Steve Krenz's superb DVD/Book set called "Learn & Master Guitar." Krenz starts at the very beginning, introducing the parts of the guitar and how to hold it properly, which is critical if you hope to play with any precision. Then he guides you through single note picking and simple chords. If you put in the time and follow his advice to the letter, you will be playing simple songs in no time. The course proceeds at a comfortable pace, introducing advanced chords, barre chords, finger picking, and the elements of specific styles like rock, blues and classical.

I supplemented "Learn & Master Guitar" with excellent books by guitar master Jamie Andreas. Her books take Steve Krenz's type of information and refines it down to individual, precise movements. Her belief is that if you train your muscles precisely how to move when playing the guitar -- she calls it "muscle memory" -- you will build a firm basis for all of your guitar playing. And she's right. Her books really helped me when I hit a wall and wasn't certain what to do when trying finger picking and moving between chords and strumming with the proper rhythm. The DVD version of "The Principles" is very good, too. You might also want to read her masterful "The Principles of Correct Practice for Guitar" before you even pick up the instrument. Her wealth of knowledge and precise approach will spare you the risk of physical injury when you play and give you a firm understanding of the skills needed to advance. I also used her "The Guitar Principles Chords & Rhythm" to learn how to play and sing at the same time.

RuggedReviews.com has reviews on musical instrument, instructional materials and neat gadgets. Take a look HERE and you'll be happily playing the August Boredom Blues away in no time.

Vinegar: The Miracle Cleaner

2010-07-19T16:15:00.002-04:00

In this day and age, if a cleaning product doesn't contain unnatural or complicated ingredients, we're suspicious of it. And we're missing out on the benefits of low-cost common products that are more versatile and effective than we ever imagined.

A few years ago, my girlfriend and I made the mistake of storing a tent and down-filled sleeping bag right next to full plastic water bottles. Over time, one of the bottles failed, slowly dripping water that migrated to the tent and sleeping bag. By the time we discovered the minor flood, the tent and sleeping bag were already breeding mold and mildew.

Our first thought was to just toss the camping equipment, but then I checked in with the family cleaning expert otherwise known as my mother, and she gave us a simple folk remedy. My mom was raised during the War Years when people had to rely on what they had on hand to keep their households and belongings clean. Instead of telling us to run out and purchase the latest and greatest cleaner she said we should dilute distilled vinegar in water and use it on the equipment.

We filled a bucket with water and added a few caps of vinegar -- and just a FEW caps. Any more than that and your equipment might come out smelling like a chef salad. We wiped the tent down and put it out to dry. While it was drying, we filled our washing machine with water and added a few caps full of vinegar and pushed the sleeping bag down into it until it was saturated. Then we ran the washing machine on the most gentle setting.

We were amazed that when both the tent and sleeping bag dried, they were absolutely free of the mold and mildew and musty odor. I have since used diluted vinegar on other equipment -- including running shoes -- that picked up a bad odor. They came out good as new.

The only limit we can find to the vinegar cure is to make sure that the products you use it on are made to be cleaned with water. Other than that, try it on everything.

A Change Of Pace Can Pep Up Your Workout

2010-07-07T16:02:00.002-04:00

July 4th is past, the summer doldrums are setting in and you're itching for a change. Well, even if you're not, I am.

Performing the same running and workout routine can get to be a drag after a while. One way to get motivated and focused again is to change your routine. Fortunately, this doesn't require a whole new set of equipment.

Changes in a running routine are as easy as:

Setting a new route. Seeing something different in itself can be refreshing. Taking on a new terraine with different hills and valleys can also pose a new challenge to your cardio-vascular system.
Varying your pace. There's nothing like a nice long run. But researchers say alternating long runs with short runs at a faster pace can have additional benefits. They also say that interval training -- alternating fast-pace and slow pace running can have extra benefits for your heart. Ramping your heart rate up and down builds a stronger heart mucsle.

Changes in a weight training routine are as easy as:

Performing three sets of an exercise in a row. I usually alternate between exercises -- such as a set of push-ups, a set of pull-ups, a set of curls, and a set of triceps extensions --and repeat the routine three times. To shake up my workout, I will spend a session performing three sets of each exercise in a row. The challenge brings my muscles to the breaking point, which means I'm getting the maximum benefit. If you already do all three in a row, try alternating the exercises.
Speeding up your routine. We all fall into a rut occasionally where we start to kind of slowly go through our exercise routine, filling the voids with conversation, tv watching and daydreaming. To get back in the game, set a stopwatch and keep moving through your routine at a faster than normal pace. You'll be amazed at how much harder your muscles are worked.
Switching out exercises. If you normally use pull-ups for upper body strength, substitute rows. If you usually curl both dumbbells at the same time, try curling one arm at a time. If you usually perform triceps extensions with a weight or bands, try dips. The different mechanical approach to different versions of each exercise will work muscles you didn't know you had.
Switching workout times. If you're tired of working out at the same time every day, try a different time. Your body has a biorhythm that can use a little shaking up itself. Sometimes when I've been running or weight training too much in the morning, throwing an afternoon workout into the mix can give you a whole new perspective.

Fitness routines should never be drudgery. With a little imagination and effort, you can make everything old seem new again.

It's EZ To Write Washington About The Spill

2010-06-25T13:44:00.003-04:00

BP and the federal government say they're doing their best to cap and clean-up the oil spill but it's not good enough. Communities along the Gulf Coast are having to holler to get the resources they need to mop up the slick while it's still out on the water and protect their marshes, beaches and wildlife when it nears the shore. Insiders say that with BP in charge, chaos reigns.

Last week, President Obama appointed the Secretary of the Navy to lead the clean-up, but there's no sign of him. Meanwhile oil continues to spew into the gulf and it looks like hurricane season is going to hit the region hard in the coming weeks and months. The only way we're going to see coordinated action is if someone like General Honore -- the man who single handedly brought order in post-Katrina New Orleans -- is put in charge of the spill.

Here's where you come in. I recently posted a page on our sister-site BPFilmFest.com that explains how easy it is to write the White House and your U.S. Senators and U.S. Representative. They need to hear from you that you want to see them immediately put an aggressive leader in charge of the spill -- at BP's expense, of course -- and more men, women and machines on the water mopping up the oil before it lands. Write your own letter or use the the sample letters I sent to elected officials that you can use as a guide.

As outdoors-people, we have an obligation to get involved. We can't just sit back and watch the Gulf get destroyed. Please click HERE to go the BPFilmFest.com page that has instructions and links for contacting your elected officials. Thank you.

i-Tab: Isn't RuggedReviews.com Material (yet) But I'm Addicted

2010-06-17T15:49:00.010-04:00

Reviewing the alpha model of any electronic gear is a thankless task. It's rare that I've taken a risk and been a first-adopter and received gear -- hardware, software, manuals and interfaces -- that didn't need a lot of tweaking to work properly. Waiting a few months for the manufacturer to introduce the improved version is usually worth the wait in avoiding hair-pulling, head-banging frustration.

I created RuggedReviews.com specifically to review products that have at least had their initial shakedown to ensure a level of quality before I even engage. I don't like wasting my time, anymore than you do. What truly sets RuggedReviews.com apart is that after I purchase gear, I use it for at least three months in real-world applications before issuing a verdict.

I'm breaking the rules with this blog entry. I'm reviewing the i-Tab -- described by the manufacturer as "the world's first electronic songbook" -- to illustrate how difficult it is to review new technology. I do want to say from the outset, however, that although the i-Tab has many frustrating issues, I am rooting for the manufacturer to fix the problems to produce an A-list product. And, despite the faults you're about to read, I'm keeping my unit for reasons I'll explain in the final paragraphs. The basic premise is fantastic. It's the execution that's lacking.

Loitering in the music gear department on Amazon.com June 11, 2010, I stumbled onto the i-Tab, a PDA like gadget that allows guitar players to download chords and lyrics to their favorite songs from the i-Tab website and then play them while the device scrolls through the song. I get pretty tired of lugging around a bunch of sheet music and have always dreamed of such a device. I fought the urge to order one for about two minutes, then I clicked buy -- with next day delivery.

The i-Tab arrived a day later. I pulled it out of the box and thought I'd be off and playing in sweet bliss in minutes. But, as with all alpha versions -- the i-Tab only began shipping about two months ago -- there were roadblocks, serious roadblocks, immediately thrown in my path.

The i-Tab arrives loaded with 25 songs -- most of them I didn't like. I went to i-Tab.com to order a bunch of songs at 44-cents each. Over an hour or two, I clicked my way through the entire library of great song titles and found that 99 percent of the tunes listed have not yet been tabbed and uploaded. Grrrrr. How can you load the promised thousands of songs on your unit, if there are only dozens actually available? I emailed a service rep and he responded -- quickly, to his credit -- that they will tab a song upon request. It would have been a cooler experience if the library was fuller from the start. (There's a feature I haven't tried yet that lets you tab your own songs.)

Again, after spending another hour going through the alphabetical list of songs -- they really need to separate the list into established tabs and those to come -- and choosing about forty to purchase, I entered in all my credit card information and pressed purchase. I immediately received an error message stating that the ordering system for the company located in Ireland doesn't accept U.S. credit cards. Again, Grrrrrr. The service rep gave me a ten dollar credit and said they are working on the ordering system.

I loaded about twenty songs I liked and sat down to play. The unit has a five inch touchscreen that's easy to see indoors. I powered it up. More challenges. The basic settings choices allow you to turn the metronome sound on/off, pick the beat countdown to the beginning of a song, and select the font size and color and background color. (There's no screen brightness or metronome volume control.) Pretty basic. Unfortunately, you have to make these choices every time you power up the unit. Apparently, it has no user memory at all. You also have to reset the metronome beat count -- which also controls how fast the song scrolls -- every time you bring up a song. This is kind of shocking in the Electronic Age, when everyone is looking for gear that's instantly at their service and tailored to their needs.

The next major irritant occurred when I was done with a song and I wanted to play it again. There is no repeat button. You have to drag your finger on the touchscreen to move the scroll bar on the bottom of the unit all the way to the left to bring the song to the beginning. The problem with my unit is the scrollbar doesn't move all the way over to the left, which means the top line or more of a song is not visible. This means to repeat a song, I have to go back to the library, select the song, and reset the metronome (that also forgets your preferences every time you leave the song). That's not convenient at all.

Quickly, other irritants were: 1) Some of the chords in the tabs don't seem lined up to the right words -- I've seen this in songbooks, too. 2) I tried the TV Out feature to show the tabs on my TV -- wouldn't it be cool to have more than one musician playing along karaoke style -- and it didn't work. I wonder if it's in the European PAL format instead of the NTSC format we have in the states. There's no discussion of this in the brief guide, and I'll have to take it up with the company when I have a chance.

Now here's where this review gets interesting. There's absolutely a lot not to like about the i-Tab, but I can't stop using it. I was actually tempted to send it back to Amazon.com, but I can't.

As it exists right now, the i-Tab (at about $200) is an expensive electronic songbook that won't appear on RuggedReviews.com until (and if) the problems are addressed. That said, it's addictive to have hours worth of music at my fingertips without having to thumb through a pile of books. Working with the metronome and scrolling function are increasing my accuracy and consistency -- especially on the majority of songs that appear to be properly tabbed. And I find increasing the beats per minute on the metronome is a great way to challenge my ability to maintain control under pressure -- which will only improve my playing ability. If only I didn't have the knot in my gut at all the hoops I have to go through to get it to work right.

If there are any other i-Tab users out there, I look forward to reading your experiences.

We Need YOU To Contact Washington

2010-06-13T09:17:00.003-04:00

RuggedReviews.com wasn't conceived as a political action site, but the BP oil spill demands that people who enjoy the great outdoors make a stand. It's clear that BP isn't doing enough to cap the well and clean up the spill, yet, until today, the White House and Congress were leaving the entirety of the process to the company that started it all. This is like leaving a mass murder in charge of the penitentiary. And we can't afford to sit back and watch BP murder the Gulf of Mexico.

I created a site called BPFilmFest.com that features news updates, links to donate to the Gulf victims, a call for eyewitness videos, and links for people to contact the White House and Congress. It's amazingly easy to write your elected officials. I worked in public relations in Washington for almost fifteen years, and I can tell you, without a doubt, our representatives do act in our interests when they get a bunch of constituent messages.

I believe if we don't stay on top of Washington, it will continue to defer to BP, and we will continue to see oil spoil more marshes, waterways and beaches all along the Gulf Coast. My greatest fear at this point is that people pained by the site of oil-covered wildlife are starting to avert their eyes -- just as they did when the true horrors of Katrina were revealed. We can't afford this kind of apathy.

As outdoorsmen and women, who reap enormous rewards from camping, hiking, kayaking and a myriad of outdoor activities, we have a tie to the land and water that's stronger than the average American. Just as we have benefited from the natural world, we have an obligation to protect it. Please visit BPFilmFest.com and write your elected officials. Fifteen minutes will make an enormous difference.

Break A Sweat Without Breaking The Bank

2010-06-02T09:07:00.008-04:00

Being a gear-head and reviewer who pays out-of-pocket for the adventure, fitness, music and tech gear he reviews, I have to strive to find products that deliver the absolute greatest bang for the buck. I never really thought specifically about the economics about working out, however, until I read a brief article this week by CouponSeven.com writer Celia Colista. She explored specifically how people on a tight budget can afford to get fit.

Colista's advice was superb. Her advice was: 1) If you can't afford a private gym, seek out public facilities; 2) If you can't afford new home fitness equipment, search for used equipment on sites like Craigslist.com; and 3) If you can't afford workout DVDs borrow them from the library.

Advice like this can save you a lot of money. To her excellent list, I would add that there is a lot of effective low-cost equipment out there that can be used to make a full-fitness home gym. For aerobic activity, all you need is a pair of walking or running shoes. There, you have the basis for cardio-training. For resistance training, I recommend:

1) A set of push-up bars (Altus Athletics cost around $10)

2) A door-mounted pull-up bar (The Doorway Gym $44.95, but I've seen them as low as $20)

3) A dip station (Triceptor costs around $79)

4) Resistance bands (GoFit Ultimate ProGym set cost around $25)

5) A workout mat (cost around $10)

With this basic equipment and your own body weight, you can build a fit body. Most of this equipment is reviewed on RuggedReviews.com. Click HERE to take a look. If you're really ambitious, check out this superb work-out book: The Special Ops Workout. It has excellent workout programs and advice on proper form.

Don't Call BP's Spill An "Accident"

2010-05-27T11:40:00.004-04:00

Kayaking off Delray Beach, Florida, the other day. I marveled at pelicans gliding low between the waves, a school of dolphins rolling along, their fins arching in and out of the water, and a giant sea turtle exploding through the surface, taking a gulp of air and vanishing just as quickly.

This beauty is present on the every day in South Florida. And there's a good chance it will eventually be blighted by the sickening oil slick BP's negligence and government corruption is spreading across the Gulf of Mexico.

If, as scientists suspect, the loop current that runs down the west coast of Florida, through the Keys and up the east coast along Miami Dade, Broward and Palm Beach County (where I live), we probably won't have the same level of devastation they're experiencing in Louisiana, but there's sure to be oil covered, dead wildlife -- maybe even the stunning creatures I marveled at -- washing up on our shores.

The anger anyone who knows and appreciates the natural wonders down here feels is hard to contain. My blood boils whenever I hear commentators on TV describe what is now rated as the worst oil spill in American history as an accident.

Just like the Exxon Valdez spill off Alaska in 1989, there's nothing accidental about this. The Exxon Valdez spill -- considered one of the worst examples of human-related disasters up to this point -- wasn't caused by any factors that couldn't have been easily prevented. It was caused because Exxon didn't bother to fix faulty sonar on the ship that would have spotted the reef it struck, and the ship was under the control of a third mate who couldn't handle it. There was even suspicion that the captain left his post to the third mate because he was drunk.

Details are starting to come out that similar cost-cutting and corner-cutting by the three companies involved in the oil exploration project in the Gulf of Mexico -- BP, Transocean and Halliburton (How is this company still in business after its criminal behavior around the world?) set the scene for this disaster. Details are emerging from witnesses that the companies cut workers on the rig to the point where preventive maintenance was not being performed according to schedule, didn't follow standard protocol to seal the well, and didn't pay attention when earlier tests indicated a problem with the blowout preventer that was the failsafe to stop a blowout.

The government has been a true embarrassment in this situation, too. Over a year ago, it was reported that the Interior Department's Minerals Management Service -- which is responsible for monitoring the oil companies -- was actually in bed (literally) with the oil companies. Head are rolling, but not fast enough. The government is also embarrassing itself by not mounting a concerted effort to keep oil from sloshing into Louisiana's marshes -- critical to the nation's fisheries -- when it was clear BP had dropped the ball. Reporters and scientists who boat into the thickest slicks just off the coast say there's no clean-up crew in sight.

This whole thing is disgusting and a sign of negligence on behalf of the companies and our government. Don't ever say there's anything accidental about it within earshot of me.

Fitness: Something's Better Than Nothing

2010-05-21T10:03:00.002-04:00

It has been one of those wacky weeks where work and responsibilities to friends and family have eaten up just about all my free time. Squeezing in my daily exercise routine hasn't been easy. Squeezing in the full hour or so of running or weight training has been impossible. But that's no excuse for taking the week off.

Instead, when I get into these clutch situations, I just ramp back a little. I like to call them bookmark weeks. They're weeks when I'm not going to make any great strides, there just isn't time. So I spend a little less time, but make it quality time. I might not be able to run 45 minutes, so I run a little harder or on a tougher terrain for 30 minutes. I might not be able to perform a whole hour of weight training, so I spend a half hour doing less reps, but making sure to touch on all the usual body parts.

This isn't the ideal compromise for me. I really do miss being able to enjoy my workouts and getting lost in the zone. But, holding my place until responsibilities ease-up next week -- and I can get back to my full routine -- is worth it. Another huge pay-off is that I don't have to suffer through the "I just got back from vacation break-in period." That's the one where you go to work-out after so much time off you can't believe you used to run as far or lift as much weight as you could before you left.

If you're buried in responsibilities just remember: Something's Better Than Nothing.

Sad Coincidence: Wear Your PFD!

2010-05-13T11:05:00.003-04:00

Sometimes coincidences give you the chills. Two days after I posted an article on our RuggedReviews.com blog urging all boaters to wear personal flotation devices at all times, a boat slammed into a navigational marker early in the morning a block from my house on the Intracoastal Waterway in Delray Beach, Florida. A passenger who was not wearing a PFD was thrown into the dark water and died. The cause of death hasn't been determined yet, but if statistics are a guide, there's a good chance the passenger would have survived if he had worn a PFD.

The RuggedReviews.com blog entry I wrote quotes the U.S. Coast Guard as saying nine out of ten of the hundreds of boaters who drowned in 2006 were not wearing personal flotation devices. Other statistics show that many of them were within yards of shore at the time.

The owner of the boat that crashed near my home told the Palm Beach Post that he's "crushed" by what happened. He said, "I never meant for this to happen. I'm not a bad person. Now I have to pay the price." (Read the full article HERE.) I would imagine everyone involved in similar nightmare scenarios would say the same thing.

The only way to prevent these needless deaths is to:

1. Purchase a PFD that's suitable for your age, size, weight and sport. PFD's are sold with clear labels telling what they will and won't do. For example, Type I PFDs -- old blocky style life vests -- are designed for long-term ocean use and will keep your face out of the water if you're unconscious. Type II PFDs -- usually modern vest-types -- are made for near shore use and will likely not keep your face out of the water if you fall unconscious. Type II PFDs assume you will receive aid in a short amount of time.

2. Make sure there is a PFD available for everyone on your craft. If you're short one, one life may be lost.

3. Wear the PFD at all times. You can't anticipate all emergencies -- such as a collision, explosion, fire or heart attack. There's a good chance you won't be able to reach for your PFD in time, let alone put it on.

Don't become a sad statistic out on the water. WEAR YOUR PFD! Visit the U.S. Coast Guard site for more life-saving safety tips.

Personal Flotation Device: Have It. Wear It.

2010-05-06T11:11:00.008-04:00

Did you know nine out of ten of the hundreds of boaters who drowned in 2006 were not wearing personal flotation devices (PFDs)? That horrifying statistic from the U.S. Coast Guard should spur even the most rugged boaters out there to buckle up. But obviously it doesn't.

I see people all the time when I'm kayaking completely without PFDs or stowing them out of reach. Even if they're in reach, the question is would the boaters have time to retrieve them if their boat struck something, caught on fire, capsized or sustained any number of other sudden emergencies? Probably not. That's not even addressing what would happen if they had a medical emergency or fell unconscious.

These deaths are so needless they're a tragic shame. There are so many different types of flotation devices it's a breeze to find one that's comfortable and functional.

When you do go shopping for a PFD, there's a critical fact that's easy to overlook: Not all PFDs provide the same measure of safety. When you're at the store, be sure to read the tags to determine if the device that caught your eye is a Type I, Type II, Type III, Type IV or Type V PFD. The Coast Guard provides very clear language to describe what the different types of devices will and won't do.

A Type I personal flotation device is meant for offshore use. It provides the most buoyancy and will keep most people's face out of the water even if they're unconscious. A Type II personal flotation device is for near-shore use. It will keep most people's faces out of the water but it's not as buoyant as a Type I PFD. A Type III vest-style PFD is intended for near-shore water sports where the wearer will receive quick-assistance if he or she falls unconscious. It will not automatically keep faces out of the water. A Type IV PFD is a flotation device that is thrown to a person in distress and will only work if the person can hold on to it. A Type V PFD is a specialized device meant for participants in sports like windsurfing, kiteboarding and kayaking. The wearers have to be aware of how they work before taking them out on the water.

Any of this Type-based information may change in the future, so it's important that you read the tags before making a purchase. Also, make sure that the PFD you choose is matched to the age, weight and size of the user and that they know how to wear it correctly. A PFD that's ill fitting or worn incorrectly won't provide the safety you expect.

Drowning is preventable. Don't become a statistic. When you hit the water have a PFD and wear it.

For more advice on PFD's, visit the U.S. Coast Guard site by clicking HERE. To find out about a cool kayak, visit my review site RuggedReviews.com

Sunscreen Is A Sport Essential

2010-04-27T10:49:00.003-04:00

With spring here and summer coming on strong, we'll soon be soaking in the sun rays whether we intend to or not. That's why it's essential to add sunscreem to our list of sport essentials.

Sunscreen is as critical as warming up and cooling down. Wearing sunscreen protects our body's larges organ -- our skin -- from the sun's damaging and potentially deadly rays. It also ensures that we won't get a bad burn that will limit our mobility.

The Mayo Clinic recommends that you:

Use a suncreen with at least an SPF 15 rating that states on the container that it will block harmful UVA and UVB rays.
Apply the sunscreen liberally 30 minutes before you go out.
Reapply sunscreen every two hours -- even the water resistant version is not waterproof and will wear off after a while.

Sunscreen is not sunblock. Some harmful rays will still get through. The experts say it's a good idea to avoid exposure between 10 am and 4 pm when the sun is at its most intense. Also, wear a broad-brimmed hat and clothing that will block out the rays. Living in Florida, I also apply a thicker zinc sunblock on my nose, cheeks and ears when commitments force me to run in the sun.

Sunscreen can help ensure you are not one of the tens of thousands of Americans who will be diagnosed with skin cancer this year. Slater it on.

The Sport of Photography

2010-04-22T14:24:00.007-04:00

Vacation time is coming on fast, and there's a great way to combine adventure, art and exercise. It's called photography.

Photography at its best, is like hunting without a gun. You go out in search of rare beauty and find that it's not always right by the road. In fact, most of the absolutely stunning scenes I've caught with my cameras have been a fair hike off the beaten path in national parks and cities around the world. For example, the photo to the left was taken after an hour or so hike on a reasonably steep trail on Mammoth Mountain in California. This is just one waterfall in a series that made the effort worth it.

Some photographers rely way too much on telephoto lenses to capture a scene, and they miss out on the fantastic views they would have had if they took the time to hike a trail and climb a ridge or two. This photo of Smith Rock in Oregon took a long hard scramble up a steep granite monolith. But, as you can see, the view on the other side of the rock, the side invisible from the parking lot and nature trail, is stunning and unforgettable. Most of the photos I treasure most were taken with some effort.

Even in cities, getting a great shot requires hiking around in search of subjects and then walking even more to decide how best to frame them.

In photography, a little bit of physical effort can go a long way. If you decide to take this route:

Be sure you're fit enough for the terrain. Don't hike, climb and scramble without your doctor's permission.
Be sure you have the right clothing and equipment for the environment. The worst mistake you can make is heading out under-dressed or over-dressed for the environment. Also, keep in mind that weather can change quickly in most locations. I always bring a raincoat to ensure I'll be warm and dry if a storm rolls in. A camera case or Ziplock bag can keep your camera dry. Shoes are also critical. At some locations, Tevas are appropriate. In more rugged terrain, a good pair of hiking boots are necessary. Also, bring food, water, and some means of signaling for help if you're in a remote area.
Bring a map and let the authorities know where you are and where you're going. I always check in at the ranger station before taking a hike. You absolutely have to get a map. Even the most seemingly basic trails can take odd, disorienting turns. Also, rangers are the best source for finding out about potential hazards and spectacular views. Another point: Make sure you don't enter areas the authorities have designated as off-limits. These areas are usually too dangerous for foot traffic or the wildlife there is threatened and deserves a break.
Make sure your camera is charged up and has plenty of available memory. A back-up battery and an extra memory card will prevent you from losing the shot of a lifetime. If you can handle the weight, bring a tripod. A tripod will keep your camera steadier than your hands ever can, which yields clearer photos.
Finally, don't walk and shoot. If you're moving while looking through the camera lens, there's a good chance you're going to trip and fall.

The sport of photography is good for the eye, heart and mind. The adventure and tech gear reviewed on RuggedReviews.com will get you started.

The Perfect Workout Partner?

2010-04-16T19:13:00.007-04:00

Finding the perfect workout partner is a lot harder than it sounds. The number of fellow fitness fanatics I know who have workout partners that, well, work out, are few and far between.

The challenges in finding a good workout partner are the same as finding a good mate. The complaints that lead to breakups of workout partners are similar, too:

1. You don't have enough time for me. The greatest problems I've ever seen between workout partners is timing. Meeting all our obligations to work and family takes an amazing amount of dedication and coordination. We have to work early, we have to work late, we have to fix our houses, we have to do our chores, we have to drive the kids.... The list is long and working out isn't always our top priority, which means we have to cut a workout or two, leaving our workout partner on his/her own. Multiply the complexity by two, and you can see why this leads to conflict.

2. You're always late. Another problem is if you're always on time but your buddy is always late, or vice-versa. Have you ever stood around waiting for someone for fifteen minutes in a gym? Or have you ever started your workout and been out of synch with your partner and had to help them make up the missed exercises at the end? It's no fun and can be a bone of contention.

3. You think you're better than me. Finding a workout partner who is perfectly matched to you weight lifting isn't a problem. You can just adjust the weight accordingly. Finding a workout partner who runs at the same pace can be more of a challenge. Usually one person or the other has to hold back from full throttle to be a good buddy, and that costs fitness points in the long run. Some people solve this problem by running together for a set distance then splitting off for a couple of miles. That's a good solution, as long as the other party doesn't mind getting left in the dust.

4. You talk too much. I've seen this a lot in gym settings. One person is completely dedicated to exercising, while the other person spends a lot of time jibber jabbering either with his/her workout buddy or everyone else in the gym. The silent type and the social type don't always make the best workout partners.

5. You smell. This one speaks for itself.

As you can see, there are all kind of challenges to keeping a working-out relationship together. My own solution, quite frankly, is to work out alone. I've never found a person that could exercise according to my fractured schedule. And I don't like waiting around when the mood hits me to get moving.

Rather than get dragged down by a complicated workout partner relationship, I'd rather work out when I'm ready, willing and able. It works for me.

The absolute greatest tragedy I've ever seen involving workout partners is when one uses the other as an excuse for not working out or quitting completely. It happens too often and it's a total cop-out.

What do you think?

Your Computer Crashed -- Now What?

2010-04-07T12:54:00.012-04:00

Computers crash or are disabled in many different ways. There's the press the button and nothing happens version. The press the button, the computer boots up, and you get the dreaded blue screen error message version. And there's the it starts but the software won't work right version.

I've had all three versions and, man, is it a pain to fix them. Fortunately, there's a dry-eyed, potentially productive way to approach each scenario:

Press the button and nothing happens. I recently had this happen with an old Toshiba laptop. Without warning, it just stopped turning on. It was way beyond warranty, so my instinct was just to throw it away. (If it was under warranty, I would have just run it back to the store for servicing.)

Before sending it the morgue, I decided to try "defibrillating" it. Basically, I unplugged it from the adapter, turned it over and removed the battery, and counted to 15 -- I don't know why 15 seconds is the industry standard countdown for crash and starts, but it is. I then plugged the battery back into the computer, plugged the adapter back in, and hit the power key. The computer unexpectedly started right up. I don't know why, and I'm not going to look a gift horse in the mouth.

The computer boots up and you get the dreaded blue screen error message. I had this happen today. I started the old Toshiba computer and received one of those incomprehensible error messages warning about C00000021 and registry problems in something called a hive. Despite the horrible and dire appearance of all the warnings, the solution was pretty easy. Turn the computer off, get the recovery CD that came with the computer, put it in the CD drive, press start. The computer booted up properly. I ran the disk check function from the computer's help center. It determined that a flaw in a tune stored in iTunes caused the problem and it fixed it. The computer is up and running.

IMPORTANT NOTE: An awful lot of computer companies are shipping computers without recovery CDs. The cheap bast... expect you to visit their Web sites and burn the recovery CDs yourself. And you MUST! Recovery CDs will save you an enormous amount of time and effort to resuscitate your computer. It might sound like a horrible pain to make them when you first get your machine, but wait until you experience what it's like trying to revive a machine when you don't have them. Some computer companies -- out of the goodness of their hearts -- will ship a set to you. But who wants to wait? Make them now!

Computer starts but the software won't work right. This is a huge problem, especially with hackers out there trying to break into our computers, infect them with virus programs and render them useless. The first line of defense is to make sure you have internet security software operating on your machine. The next is to download the free Malwarebytes program to get a bug that manages to break through security out of your machine. Keep both programs updated.

If that fails, check your computer and software manufacturer's sites for information on the problem. Another way to find solutions is to place the exact working of the error code in the Google search window on another computer to see if any experts have posted solutions on computer blogs. This general search approach has solved problems more times than I can count. It usually involves running a Malwarebytes scan and removing .dll files that are part of the infection. Identify and remove problem .dll files only if you're familiar with this form of computer file. If you're not familiar, you risk removing a critical file.

Also, if you click on a site and then go to leave it and a screen says either that your computer hard drive is being scanned for viruses or it offers you the option of having your computer scanned or it says are you sure you want to leave the site, don't click on anything. Press the power switch to turn the computer off. When you turn the computer back on again, immediately activate Malwarebytes and turn off the wireless receiver. If you leave the receiver on, your computer might download more infected files even as you're trying to fix it. Also, if you're not quick enough turning off the wireless receiver, do not let your browser open the previously infected page. You'll get hit again.

Other effective tactics to protect your computer: 1) Always plug it into a power strip with surge protection; 2) Allow automatic software updates -- Microsoft is always sending security updates; 3) Use the WOT add-on program in the Firefox browser to identify sites that could infect your machine before you visit them; and 4) Never click on emails, email attachments, photos or videos on sites that you aren't familiar with.

Finally, and most importantly, BACK-UP your documents, photos, videos and tunes. There's nothing worse than having a computer crash on you and losing all your data. This week, I reviewed an external back-up hard drive I use to protect my important data. The Western Digital My Book External Hard Drive is an easy way to ensure your files are safe.

Vacation's Over -- Take It Easy

2010-03-31T10:04:00.004-04:00

Vacation's over. You ate and drank your way to oblivion. Now the bill's do. It's time to hit the gym or streets and you just don't want to. Well, it's not that you don't want to, it's that you know what's waiting when you get there.

Exercises that were pretty effortless before you left on your trip are going to be hard as hell. A ten pound weight is going to feel like twenty pounds. The first five miles are going to feel like ten. And the ring around your waist that you worked off the last couple of months is going to be jiggling like a Jello belt.

Yick.

The strong temptation is to throw in the towel and let your body continue to enjoy the lazy, hazy, crazy days of vacation even at home. You'll pay the bill another time.

Don't do it.

A better solution is to not pretend that you're in the exact same shape and condition you were in when you left. Instead, recognize that you've lost a little fitness edge and ease back into your routine. This is the smart approach on two counts:

If you immediately jump back into the intensity of workouts you were participating in before you left -- before you let yourself go for a week or more -- you're at greater risk of hurting yourself.
Backing off a little bit on weight, distance or time, will keep you from becoming discouraged by the inability to work out at the level you did before your trip.

If you take this approach, you will not only enjoy your workouts, but you will be amazed at how quickly you recover your pre-vacation level of fitness. Now get to it!

"No Mas" Panama City, Panama

2010-03-25T16:09:00.009-04:00

Flexibility is the secret to great travel experiences. This lesson was never more relevant than during my recent seven day tour of Panama City, Panama.

Upon my arrival in Panama City, a forest of buildings topped by construction cranes made it readily apparent that the city is in the midst of a condo building boom. (The last time I saw that many cranes was a few years ago in Ft. Laurderdale, FL. I hope Panama City doesn't face the same busted fate.)

I never suspected that the building boom would impact my travel plans, but it did, in a big way. Before leaving for Panama, I read the Lonely Planet guide and listed a number of nightclubs with salsa music and notable pubs, including El Pavo Real -- where John le Carre wrote his thriller The Tailor of Panama -- that I intended to visit.

On the first day, I hailed a cab in front of my hotel -- the Hotel Costa Inn, an affordable but somewhat gritty hotel with great service, a great but humble restaurant, and a rooftop pool with a panoramic view of the city and harbor. A cab pulled over. I gave the driver the address of El Pavo Real, the pub I wanted to visit. After a brief but wild roller-coaster of a ride through the congested streets of Panama -- which is typical of the taxis there -- we pulled up to an address and found not a happening spot, but a vacant lot. The photo in the upper left is the site where El Pavo Real stood from 1981 until quite recently.

The taxi driver looked at the lot and said, "No mas." This routine was repeated five more times with other clubs and pubs I had hoped to visit. It was funny to find empty lots the first couple of times. Then it became depressing. I began to suspect that the downtown area had been gutted of every hotspot to make way for new condo towers.

The choice at this point was A. Stay in my room and drink myself silly on Balboa beer for seven days or B. Find out where the new clubs and pubs were located. I opted for B.

Using my laptop to browse the Web and reading a few local rags, I was able to assemble a new itinerary. And the work was worth it. Among my great and unexpected finds were Sabor de la India, a superb Indian restaurant in the business district; Hacienda Columbiana-Panama, a restaurant in the marina district that had a hot salsa band playing on a covered patio; and The Buccaneer, a great seafood restaurant in the marina district with a fantastic classical guitar duo playing flamenco and jazz standards. Locals also suggested a couple of casinos that had salsa music and salsa lessons on select nights, but I really like to spend my time in much more genuine local settings.

All the restaurants, pubs and clubs I discovered during my trip to Panama served as great ways to end days spent exploring the city, traversing the Panama Canal in a ferry, taking another ferry out to the historic Isle of Taboga, and trekking through the city's municipal rainforest park -- home to monkeys, sloths, tropical birds and, most amazingly, lizards that run upright on water to escape predators.

Ahhh. Flexibility.

How Much Weight Should I Lift?

2010-03-11T13:35:00.004-05:00

This is probably the most frequently asked question I heard when I was a gym rat. The answer depends on your objective. If you want to gain bulk, lift weight at your absolute strength limit and perform eight to ten reps. If you want to tone the muscles you already have, lift a lighter weight but perform 12 to 16 reps.

The important question isn't really "How much weight should I lift?" It's how much can I lift with control and good form.

The worst mistake you can make is lifting an amount of weight that forces you to contort your body. If your neck, shoulders, arms, back -- especially the back -- or legs are out of alignment when you lift, the odds are you are going to suffer a catastrophic injury that could put you out of lifting for months, or worse forever, which kind of defeats the purpose of lifting.

Pick a weight that challenges your muscles when you're exercising with proper form. It will ALWAYS be less than the amount that you can jerk up in a contorted shape, but it will contribute more to your overall strength, tone and fitness in the long-run than attacking a pile of weights like a maniac.

We all know people who took the maniac approach, and not many of them are still fit in their thirties and forties, nor can they participate in the full range of sports they used to enjoy. The people I know who went the maniac route usually suffer chronic neck, shoulder and back pain. What a reward for all their hard work.

When you approach dumbbells or load a bar, increase the weight in the smallest increments possible until you reach the maximum load you can handle with good form. If later in the workout, you're starting to lose good form, lighten the load a little. As Tony Horton says in the P90X workout series: "Don't be a hero." He's right.

P90x is a great way to learn the proper way to perform a wide range of exercises. My review of P90x on RuggedReviews.com covers the DVD set and includes links to reviews of equipment you'll need to take on the challenge.

Most of all, when you're engaging in any fitness regimen, focus on your ultimate objective, which should be a healthy, vibrant and fully mobile body.

Consult your physician before you undertake any exercise program.

Will Boredom Be The Death Of You?

2010-03-03T17:16:00.006-05:00

Boredom is a funny thing. Well, maybe not a funny thing. It's too boring to be funny. The strange thing about boredom is that you can actually become so bored, you're not aware you're bored. That's when boredom takes over your life and you're officially in a rut.

Years ago, I read an article by a professor who blamed boredom for every ill on the planet. He said bored people tend to drink more, eat more, take illegal drugs, commit more crimes and generally be crummy to the rest of the world. I lampooned his opinion in a newspaper column I was writing at the time. But I couldn't let the topic alone. Why? Because it struck too close to the core. I was officially in a rut.

Next month, the Journal of Epidemiology is going to publish research from the University College London that found that while boredom probably isn't a direct cause of death -- I mean how can you hurt yourself by essentially shrugging at the world? -- but it does, in fact, lead to bad habits that contribute to death. Researchers Annie Briton and Martin Shipley said bored people may be more prone to drink, smoke and use drugs. They may also have a psychological problem.

What they're saying sounds logical to me. I've been at my worst when my daily life was boring me to tears. It wasn't until I acknowledged the problem -- my addiction to boredom -- that I set out on a five step program to recovery. RuggedReviews.com is my shrine to the activities that led me out of boredom.

The basic recovery program entails:

Admitting you have a problem. If everything seems so familiar and uninteresting that you're convinced you're living the same day over and over and you're not happy about it you're probably bored. Or, worse, in a rut.
Seeking out new activities that stimulate you. Some people know from past experience what they truly like to do in life. They just lose touch with the activities somewhere along the way. Most of us, however, have to spend some time sampling different activities before we find the ones that appeal to us.
Dedicating yourself to sticking with the activities -- as long as you like them. Few activities worth pursuing are mastered in a day. The very act of mastering a skill can wipe out boredom long before the payoff of mastery.
Finding new activities if the current list begins to bore you. There is a seemingly endless list of activities that you can use to fill your day. Whenever the current list starts to bore you, seek out new activities.
Never giving up. The minute you give up seeking ways to get out of a rut, you will officially be over the hill.

The list of activities that have made my life fulfilling includes traveling everywhere from remote deserts and mountains to the biggest cities in the world. Having a wide range of experience is very stimulating to me. I also enjoy sports as simple as running and weight training or as equipment intensive as kayaking and primitive camping. You'll also find me at home at some point every day working on my guitar, photography, Web design and writing skills.

My anti-boredom efforts might sound pretty frantic, but the activities actually are woven very comfortably with my real estate and personal responsibilities. Most of all, they give me something to look forward to every day.

I hope the gear reviewed on my Web site RuggedReviews.com gives you some ideas to make your own life more enjoyable.

Yoga: Strength & Stretch

2010-02-24T09:15:00.008-05:00

The reward at the end of every sweaty week of the P90x Extreme Home Fitness workout program is 1 1/2 hours of yoga. The first time I worked out to the yoga DVD a couple of years ago, I was amazed at how quickly it turned me into a human sprinkler. It looks so easy when the yoga pros do it that you get the idea that supporting your own weight in dozens of postures on any combination of hands and feet is easy, but looks are VERY deceiving.

On the P90x DVD, professional trainer Tony Horton starts out with exercises that get you centered and limbered up. Then he starts the Vinyasa Flow -- a series of movements with breath and postures in synch -- that stem from Sun Saluations.

A Sun Salutation basically involves reaching up to the sky, spreading your arms wide and fanning them down to the floor as you bend at the waist, touching the floor (if you can), straightening your back parallel to the floor, reaching back down to the floor, putting your hands flat, kicking your feet back and performing a pushup, then performing another half-pushup with your body lowered to hover just above the floor and holding it. Then you rise out of the push-up by lifting your rear to the sky and forming an angled bridge with your body. After this, you either hop your feet back up to your body and stand or you swing a leg high in the air, bring it up near your hand and go into a more advanced pose.

Sounds easy enough -- until you actually do it. The whole time you're executing the Sun Salutation, you're struggling to support and balance your own body weight. (Maybe that's why yoga masters work to stay so lean.) You're also stretching about every muscle in your body. This is a huge challenge for me. I have the flexibility of the Washington Monument, and I'm always working at limbering up.

I'm being very descriptive about the Sun Salutations because P90X DVD makes you perform dozens of them, and they work you hard while increasing your flexibility. If it sounds too repetitious for you, it's not. The Sun Salutations are the base for all kinds of neat poses, some in lunges, some on one leg, some on a leg and a hand, that challenge muscles you didn't know you had.

The Vinyasa Flow covers the first half of the P90X yoga DVD, the second half is balance poses -- a lot of one legged posing -- stretching, and an absolute killer ab routine. As Tony Horton puts it you will stumble and you will fall, but the payoff is too enormous not to keep trying. Yoga strengthens, stretches and invigorates. On top of that, you really will have a sense of peace when you're through.

P90X Plyometrics: So Bad, It's Good

2010-02-17T09:28:00.007-05:00

When I began the latest round of the P90x Extreme Home Fitness Program Monday, I figured I was in pretty good shape. I was for the first day's chest and back routine, which involves a lot of push-ups and pull-ups performed in a variety of ways. I include these exercises in my regular workouts, so, although I had some soreness from the sheer volume of exercises, I wasn't aching to the point of limited mobility.

(P90x is intended to take fit people to a higher level of fitness. Do not embark on the program if you are injured or ill. Seek a doctor's opinion if you are not sure this program is right for you.)

Tuesday's Plyometrics -- jump training -- workout, on the other hand, has me walking gingerly and sitting with a wince. My typical fitness routine -- running three days a week and weight training another three -- doesn't work the same muscles P90X trainer Tony Horton attacks in his Plyometrics DVD, so it's a real shock to the system when I do it.

A critical point before you try Plyometrics is to make sure you're fit enough for it. If you're not, you will injure yourself. It involves a continuous barrage of squats, lunges, leaping and jumping. It will spike your heart rate and make you sweat like a sprinkler.

Even after warming up for the Plyometrics workout, my thighs started to seize up during the first couple of exercises. Fortunately, they relaxed out before pulling into the injury zone. If they hadn't, I would have stopped and warmed up a while longer. This is a rule of thumb I use in every exercise.

The worst injuries I've ever sustained -- some requiring up to ten weeks off to heal -- came about because I didn't listen to my muscles and tendons and tried to power through -- increasing the damage with each motion. There's nothing wrong with cutting a workout short when something doesn't seem right. Improving fitness is the point, not having a grudge match with your body that leads to injury.

When you do take a break, use it to figure out what's causing the problem before re-engaging. For me, the problem is usually stems from not warming up enough, performing a motion incorrectly, performing a motion that isn't mechanically correct to begin with or that exacerbates an old injury, or using equipment that's not right for me. All of these problems can be addressed by warming up longer, adapting an exercise, or skipping it all together and finding another activity that promotes the same benefit.

The pain I feel when I start Plyometrics is regular old working muscles hard pain. My body has to get more efficient at dealing with the strain of the workout and clearing out the lactic acid that accumulates. After a week or two, my muscles will feel worked but not overly sore.

Plyometrics is so bad, it's good. It strengthens my legs and turns them into fat-burning machines. It's also a great reminder that even the most comprehensive workout routine -- involving aerobic and weight training exercises -- won't work every muscle. That's why it's good to change out exercise routines on a regular basis.

The Plyometrics DVD lasts about an hour including about fifteen minutes for warming up and cooling down. That's a small investment for enormous gains.

Click HERE to see my RuggedReviews.com review of P90x that includes a list of recommended equipment and purchasing options.

Juiced Up for Another Round of P90x

2010-02-10T19:06:00.007-05:00

There's something about P90x that's addictive. Tony Horton and Beach Body created an extreme home workout DVD program that takes me from fit to extremely fit in 90 days. This Monday, I'm embarking on a third round in a year and a half, and you'd think I'd be dreading it, but I'm actually looking forward to the grunting, sweat and pain.

(P90x is intended to take fit people to a higher level of fitness. Do not embark on the program if you are injured or ill. Seek a doctor's opinion if you are not sure this program is right for you.)

P90x has this effect on me because it shakes up my workout routine, and, about a month into the program, I start to feel solid to the core. In between rounds of P90x, I alternate running 45 minutes every other day with working out with push-up bars, a door-mounted pull-up bar, dumbbells, resistance bands, a dip station and a kettlebell. You'd think that would keep me in good condition, and it does. But P90x, as advertised, takes me to the next level.

The cool thing about P90x is that I even though I don't have the time or money to spend on a personal trainer, it gives me access to a trainer. Even if I did have the time and money, I've never seen a trainer at a gym as motivational as Tony Horton. He and his workout buddies -- they change out every DVD -- keep me moving so fast I don't have time to get bored or distracted.

Each workout focuses on a different body area -- Chest & Back, Plyometrics (lunges and leaping), Shoulders & Arms, Yoga X, Legs & Back, Kenpo X (kick boxing), Core Synergistics, Chest Shoulders & Triceps, Back & Biceps, Cardio X and AB Ripper X. The variety of exercises is enormous and they're switched out about every minute or so. The total workouts require about an hour to an hour and a half of your time.

The equipment requirement is very basic, which is perfect for a home workout. All you need is push-up bars, a door mounted pull-up bar, dumbbells and/or resistance bands. Click HERE to see my RuggedReviews.com review of P90x that includes a list of recommended equipment and purchasing options.

Despite my enthusiasm, the program isn't perfect. There are a few exercises that I won't do, including a pull-up that involves throwing a towel over the pull-up bar. You have to grip onto the bar with one hand and the towel with the other and perform pull-ups. The awkward move is murder on my shoulders and the point of working out isn't to injure your body. I also don't like the pounding impact of push-ups with a clap in the middle. The whole kickboxing DVD doesn't get me winded, so I go for a long run instead. To his credit, Tony Horton shows a few ways to perform most exercises. You can even use a chair assist until you build up strength for pull-ups.

Over the next three months, I'll dedicate a portion or all of the weekly blog to P90x. If you're fit, give it a try and let me know what you think.

"Xeniors" -- Extremely Active Seniors -- Alive & Kick'n A**!

2010-02-03T17:15:00.017-05:00

To live in Florida, a state that welcomes retirees with open arms, is to know the aging process -- intimately. The good news is from what I've seen: Your later years like every other stage of life, isn't a crap shoot. Unless you're struck down by an unexpected injury or disease, for the most part, what you DO is what you GET physically, mentally and socially.

As I approach the Big 5-0, I'm becoming more and more attentive to the older people around me for tips on how to age well. I see plenty of seniors who have great potential for a vibrant physical, intellectual and social life who have, for whatever reason, cashed out. It's sad. Fortunately, I see even more seniors who are still fully engaged in the world. I like to call them "Xeniors" -- extremely active seniors.

The best example of a Xenior I've encountered is a retired military officer who could perform fifteen pull-ups in the middle of a rigorous workout at a local gym. This was awe inspiring in itself. Then he went and blew me away by telling me he was 70 years old and he had Parkinson's disease. All of a sudden, my ten pull-ups seemed paltry, and I dedicated myself to trying harder.

Out on the water off my beach town, I see Xeniors surfing, body boarding, and swimming like 18 year olds. Xeniors run, jog, walk or ride racing bikes along the beach, sidewalk and roadway every morning. Xeniors golf 18 holes a few times a week without a golf cart. And Xeniors dance the old dances -- swing, salsa and ballroom, where couples actually touch each other -- several times a week. They prove activities are limitless for Xeniors who make an effort to find them.

I even see Xeniors who suffered strokes shuffling along the sidewalk with walkers with tennis balls for feet. You can tell every step they take is a Herculean effort. I applaud every step.

Xeniors are seniors who approach life with all the vigor they can muster and a sparkle in their eye. Engaging the world as their bodies and minds naturally age isn't always easy, but anything less than seizing the challenge and doing their best with what they have to work with would be -- to them -- a shameful surrender in a world full of potential. Full of potential that's too often under-appreciated by men and women a fraction of their age.

I'm absolutely nuts about Xeniors who take full advantage of every moment and invest it toward developing their potential, and, through their positive example and generosity, inspire those around them to follow a similar path.

Xeniors: Alive and Kick'n A**! Thank you for teaching us how to keep on keeping on!

(If you need ideas to pursue the Xenior lifestyle, be sure to stop by RuggedReviews.com. If you just want a Xenior T-shirt for yourself or as an encouraging gift for the Xeniors in your life, go to my new online Xenior Store. Your support is greatly appreciated.)

Haiti Reminder: Prepare!

2010-01-27T10:23:00.000-05:00

It may be a little early to discuss lessons from Haiti, but there's one glaring shortcoming in the relief effort that should put chills down your spine and motivate you to immediately assemble a disaster kit of your own.

Public and private relief organizations from around the world have been on the ground in Haiti for two weeks, and quake victims are going hungry and thirsty by the tens of thousands. The problem, according to all the news reports I've seen, is a failure of coordination. There is no one leader managing the distribution network, so food, water and medicine are sitting in piles unused at the airport. When officials are asked about it, they just kind of pass the buck and no one takes the reins. This while people are clearly suffering.

If you think you're immune to this type of situation, you have a short memory. This is very reminiscent of what happened on a much smaller scale after Katrina hit New Orleans, where residents of the city and outlying parishes were left on their own for days and weeks without coordinated assistance.

None of this comes as a surprise to me. In 2004 and 2005, my home in South Florida was hit by three hurricanes that knocked out power for a week or two. During that period, we had to rely on our own store of non-perishable supplies to get through the ordeal. Hurricanes are a peril for the Gulf Coast and entire Eastern Seaboard. Other areas of the country can experience tornado swarms, earthquakes, blizzards, ice storms and man-made disasters that can put the essentials -- food, water, adequate shelter and medical services -- out of reach of locals for an extended period of time.

You don't have to be a victim. As adventurers, we always have the basics stored in our pantry for our next camping trip. We have at least ten days worth of : 1) Bottled water; 2) Non-perishable canned goods (meats, vegetables, fruits, spaghetti sauces), pastas, crackers, cereals and dried milk; 3) Comfort foods like tea, cocoa and sodas that can make all the difference holding up your spirits when the world around you is in ruin. For shelter, we have a full camping kit, including all-weather tent, sleeping bags, sleeping pads, pillows, gas stove, cooking pans and utensils. Finally we have a complete first aid kit and extra medications on hand.

I also recommend that you stock batteries, a handcrank flashlight/radio, and bleach with cleaning equipment for decontaminating items and purifying water. None of the items we keep as part of our disaster preparedness kit goes to waste. We rotate the water and food in our normal food preparation process or on camping trips, so it's always kept fresh.

The lesson from Haiti -- a country that anticipates hurricanes but never expected a devastating earthquake -- is there's always a chance that you will experience a natural disaster that may leave you on your own for an extended period of time -- certainly longer than the three days some government agencies ask us to prepare for. The best way to deal with it is through proper preparation. RuggedReviews.com features a lot of the equipment you will need to make it through our next great disaster.

Running Shoes: Basic is Best

2010-01-21T11:47:00.000-05:00

Sometimes experience trumps marketing. Case in point: For years I ran in the latest running shoes with air pumps, shock absorbers, cushioned heels and other technological breakthroughs. And for years, I always sensed that all the high-tech features were creating more problems than they were solving.

Every time I ran, it felt like the super-cushioned bottoms were causing my feet to land or adjust to landing slightly off. Often, this led to ankle, knee or hip pain. Shin splints were a chronic problem, too.

A recent report published in the December issue of the journal of American Academy of Physical Medicine and Rehabilitation confirmed my suspicions. A research team led by former University of Virginia medical researcher Dr. D. Casey Kerrigan found that too much cushioning causes increased pressure on the ankle, hip and knee. The cushioning creats torque -- or twisting -- that would increase stress on a runner's body. The report stated that the damage inflicted could be greater than that experienced by women wearing high heels.

Long before this report came out, I stopped buying high-tech sneakers in favor of more basic designs. My favorite running shoe for the last three years has been Salomon's Techamphibian model. The shoes, reviewed on my Web site RuggedReviews.com, are as basic as it gets. They have a much flatter soul and bottom than high-tech running shoes, but they also feature a single-pull lacing system and adjustable heel strap that ensure they stay on firmly.

The Salomon Techamphibian shoe is intended for use in marine environments. They're made of synthetic materials and have a wide mesh upper that's suitable for warm-hot conditions. I wouldn't use them in off-road running-- the shoes will fill up with sand, pebbles and twigs. But for regular road-running, they can't be beat.

Food, Water, Shelter -- Adventure Essentials

2010-01-12T10:43:00.001-05:00

Off-season -- when it's too cold and inclement for me to go on any great adventures outside my home state, Florida -- I spend my spare time searching for travel ideas.

I was watching an intriguing PBS adventure show Saturday in which a young woman host was canyoneering with guides in northeast Arizona. The colorful sandstone landscape held many hazards for hiking and rappeling, chief among them steep and unstable canyon ledges and the danger of flash flooding in the monsoon season. Ultimately, none of these dramatic threats posed a danger to the host, guides and film crew. What turned their trip from an exciting adventure into pure misery the very first day was the common malady called unpreparedness.

They were hours into their hike -- on the way to a fully-stocked campsite -- when thunderstorms and rising waters slowed them down. They fell so far behind their schedule that night fell. Certain that hiking canyonlands in the dark was too dangerous, they decided to set up camp far short of their destination. It was at this point that the clearly agitated host turned to the camera and said she was annoyed. Sure that they'd make it to the pre-arranged campsite on time, they brought minimal supplies. Their total cache consisted of a bottle of water, two apples and a power bar.

They also didn't bring any kind of shelter with them -- not tent or tarp -- which meant they had to build a lean-to structure out of branches. This was almost-adequate, until a thunderstorm moved in and rain dripped through the branches. Miserable, the host hunkered in the lean-to in the dark while water dripped on her.

The lesson of this misadventure shouldn't be lost on anyone -- even the pros. Always bring enough food and water for an emergency. If you're going out for a day, bring a Nalgene bottle full of water. If you're going overnight, bring two. The food doesn't have to be extravagant. A couple of power bars a day should hold you. If there's even a slight chance that you won't make it to your destination and you might get stuck overnight, the shelter can be as simple as a tarp that can be used to create a makeshift shelter. (Cold weather will, of course, require greater preparation. A lightweight, 4-season tent is essential.)

Another critical point is to bring climate-appropriate clothing. If there's even a chance of rain, bring a raincoat and rain pants. I can't tell you how many times mine have kept me warm and dry from rain and fierce wind. Finally, bring a map and a basic first aid kit and know how to use it before you hit the trail.

Great adventures require great planning. Making sure you cover the basics can mean the difference between life and death or at least a memorable trip for all the right reasons. RuggedReviews.com has an Adventure page with great gear for all occasions.

Web Design The Winter Away

2010-01-06T14:25:00.001-05:00

EVERYONE has a story to tell, and the Web is a great place to tell it. For little or no cost you can post your thoughts, start a social movement, or create and promote a business out of thin air. Designing a Web page is a great way to exercise your creativity and become acquainted with the nuts and bolts behind the virtual world we increasingly inhabit each and every day. It's also a productive way to pass long winter days indoors.

Establishing a presence on the Web can be as easy as joining a social networking site -- Facebook or Myspace, for example -- and sharing your life with friends and family. Another option is writing your own blog, like RuggedReviews.com The Blog. Both options cost nothing and can provide the means to expand your circle of friends in the outside world.

For the more ambitious -- even those who don't want to learn complicated computer programming languages -- there are Web design services that offer preformed templates. All you have to do is pick a design and plug in your text and photos and upload your siteto a host.

If you want to be really creative -- and you don't mind having to learn a little about what makes a good Web site and how to upload it to a host server yourself -- you can purchase an open-ended Web design program.

I never designed a Web site from top-to-bottom before I created RuggedReviews.com, but I was determined to learn at least the basics. To create a site from scratch without having to learn html -- the programming language of the Web -- I decided to purchase a WYSIWYG (What You See Is What You Get) Web design program.

WYSIWYG programs are very similar to working with a standard word processing program. Wherever you put your text and photos is where they should actually appear when the site is uploaded to the Web. I say "should" because not all WYSIWYG programs are created equal. The first program I tried was a nightmare. I'd put titles, text boxes, graphics and photos in the composition window, then check the design on a page that replicated the way the items would appear on the Web only to find the elements shifted all over the place. I fought the faulty program for weeks before giving up. I was so disappointed it took me a while after that to take up designing RuggedReviews.com again.

The second time I approached the project, I researched WYSIWYG programs exhaustively and all paths led to the SiteSpinner Web design software. Right out of the box, the experience was better. The program installed easily on my computer. When I opened it, I saw that the composing screen was well organized and featured easy to recognize controls for adding text, photos and tables. Three of the most-used design elements.

It took me about a day of playing with the program to fully understand the controls. Once I got started designing and writing RuggedReviews.com, I didn't want to take a break.

The biggest challenges to designing a Web page from scratch are making sure:

1) You not only can write but you enjoy writing. If you don't, the experience will get old fast.

2) You enjoy creating and processing original artwork for the Web. If you don't, this will become tedious, too. Web sites depend heavily on visual content. I shoot my own photos and use Adobe PhotoShop Elements to process them. Especially valuable is Adobe PhotoShop Elements' "Save for the Web" feature that makes it a cinch to get the best quality with the lowest amount of memory-consuming kilobytes.

3) You are dedicated to editing, maintaining, updating and promoting the site (especially if it's business related). This is critical. A Web site will die quickly if viewers visit and there's nothing new to see.

4) You like to learn. The Web is rapidly evolving. You have to evolve with it or get left in the dust.

If you have enthusiasm for all of these critical Web skills, you'll enjoy designing your own Web site on a WYSIWYG program like SiteSpinner. After the initial build, probably the most intimidating process is uploading your masterpiece to the Web. SiteSpinner has a very basic publishing tool. If you place your site on their host server, it should be a snap. I placed mine on HostMonster.com and hit a few snags, but HostMonster's and SiteSpinner's expert service reps addressed my questions and had me up and running in no time.

RuggedReviews.com isn't a perfect Web site -- yet. But I'm learning more about designing and operating a Web site every day, and the challenge scratches my brain and expands my horizons. Can't ask for more than that from a hobby.

Time to Bust That Gut -- Part 2

2010-01-01T17:15:00.000-05:00

Ok. We had another week to eat a bunch of junk. We're downright bloated and seriously ready to eat well and work out.

Last week, we talked about the mental side of working out, mainly that exercise has to be seen as a permanent part of our lives, not just a way to fit into our favorite clothes for a single special event. The other critical point made was that we absolutely can't dive into exercising with so much gusto that we hurt ourselves or flame out. We have to take it slow at the beginning and build up strength and endurance as we get fitter.

On the diet front, I don't use any specific diet. I try to eat well from the four basic food groups and keep junk food out of my kitchen. I'm at my worst when there's potato chips, ice cream and anything chocolate in the house, so I keep them out of the house. I'm not sure what to call this diet, but you're welcome to submit a title.

My basic workout regimen -- when I'm not doing the P90X Extreme Home Fitness regimen is to run for 40 minutes three days a week and weight train for fitness another three days. Running is excellent for my cardio-vascular system. It also helps me to control my allergies by keeping the gunk moving, and it provides a mental catharsis that helps me to keep my head clear. All that, and it just plain feels good to get out and actually interact with the world instead of seeing it from car and office windows.

If you take up running, be sure to buy the right running shoes. Living in Florida's typically hot environment, I like a shoe that has lots of ventilation, like the Salomon Techamphibian line. I also like to use a Garmin GPS/heart rate monitor watch, Ipod Shuffle headphones, and Sweat Gutr headband. None of this equipment is absolutely essential, but it makes running more enjoyable, which means I will do it more. This point needs to be repeated, too. You have to find forms of exercise you truly enjoy, or, sooner or later, you will quit. After a few months, running became such a positive force in my life, I crave it.

As for weight training, I have to stress again that I do it for fitness. That means I'm not out to bulk up or get model ripped. I'm happy residing in a body that's strong enough for any activities, as diverse as hiking up steep mountains to kayaking long distances, that also appears healthy. I purposely avoid working with weights that are so heavy they might cause injury -- especially to my back. We all know a lot of former weight trainers whose activities are restricted because they hefted too much and caused permanent injury. I also listen to my body. If a joint or tendon is hurting, I lighten the load or find a new exercise that provides the same benefit.

I also constantly check to make sure that I am performing exercises with good form. Good form is more important than the amount of weight lifted or the number of reps completed. With good form, you get maximum benefit per movement. Without good form, you will actually damage your body, which is counterproductive.

I work with weight that's certainly a challenge but mostly focus on getting in as many reps as possible. A typical workout features three sets each of pushups, pullups, chinups, curls, lawnmowers, tricep dips, dumbbell bench presses, and overhead tricep extensions. You might want to mix up a bunch of different exercises. As long as your workout touches all muscle groups and builds core strength, you're on the right track.

Two excellent resources for weight training are The Special Ops Workout book, which will provide you with a firm understanding of beneficial exercises and how to perform them correctly. Once you get fit, you might want to take on Tony Horton's P90X Extreme Fitness Regimen. I can't say enough about how much this 13 DVD set did to bring me to my maximum fitness level. I like it so much, I take on the 90 day regimen twice a year. It's so tough, any more than that and I'd flame out.

The bottom line to all of this is that to be healthy for a lifetime, you have to commit time six days a week to maintaining a healthy body. Fortunately, there are so many exercises that can help you achieve that end you should be able to find several that you enjoy.

Time to Bust that Gut

2009-12-24T15:21:00.001-05:00

Chunk.

That's the only way to describe what we've gained since since Thanksgiving. It was fun to put it on, but it ain't pretty and it doesn't feel good.

So what are we going to do about it? There are really only three choices: 1) Diet, 2) Exercise, or 3) Diet AND Exercise. Not exactly a complicated list, but it's truly the only way to undo the damage we've inflicted on our bodies.

This column isn't going to deal with a specific diet or exercise regimen -- we'll get to that next week. Instead it's going to deal with the attitude you have to have to succeed when you do actually clean out the fridge and start exercising.

Most people I know enter into a fitness program without really understanding what they're doing. A successful fitness program isn't a short-term undertaking. If you see it as only a method to fit into shorts, pants or a dress by the end of February, you will yo-yo up and down the scale for the rest of your life. If you view it as something you will pursue and enjoy for the rest of your life because it makes you look and feel good and it just might give you many more years to enjoy your family and friends without chronic illness, then you're on the right track.

Once you reach that understanding, the next important step is to commit to mostly watching what you eat and drink and trying to exercise at least six days a week. Exercise isn't a death sentence. There are dozens of activities that count as exercise that you can choose from. For example, walking, jogging, running, playing soccer, baseball, softball, and volleyball or swimming are all great ways to maintain a healthy heart, lungs and circulatory system. And there are many exercises that promote strength that can be performed in and out of a gym and with or without equipment. The trick is finding a form of exercise that you enjoy and sticking with it for the long haul. You can even swap out forms of exercise that promote the same health benefits.

The next important point is that you should gradually build up your exercise regimen. Too many people demonstrate their commitment to exercise by working full-force the first day they hit the street, field or gym. Their intent is absolutely on the mark, but their execution is a disaster. If your body isn't fit, this is a great way to hurt yourself or just plain burn out. Take your time. Enjoy the experience. Don't think of it as a bridge to something else. Maybe walk or run fifteen minutes the first month, thirty minutes the second month, and keep building from there on. Just promise me you won't jump on your brand new treadmill, go for an hour, get all sore the next day, and quit. Take your time. Enjoy your exercise. Make it as much a part of your life as eating, drinking and sleeping and pretty soon you will crave it when you miss a session.

Finally, we all have days that we just can't get off the couch. I compare this to a freight train at rest. It takes a tremendous amount of energy to jerk the wheels to life and get rolling. To overcome this inertia, I make a point of absolutely making myself exercise whenever I'm tempted to cop out for no reason. The payoff is enormous. I guarantee you that every time I've made myself get to work, I feel much more positive and energetic by the time I'm through. You will too.

None of this is meant as a lecture, but rather as a general guide to getting on a path toward a healthy lifestyle. Next week, I'll talk about the specific exercise regiment that works for me. If you want to see the equipment I use, go to RuggedReviews.com.

Oh, and Happy New You-year!

Face The Traffic?

2009-12-16T10:12:00.000-05:00

Texters, talkers, gawkers, tourists and teens behind the wheel scare the hell out of me. When I'm running or riding my bike in my South Florida resort town, I see them turning, swerving, pulling out, pulling in and speeding without warning.

Do I really want that behind me? Nope. That's why I defy the law and face the traffic in all cases.

An accident between a bike and car I witnessed during a Sunday evening run confirmed my belief that this is the only way to protect myself from the Wild West mentality on our roads. A biker legally riding northbound on A1A in Delray Beach was about to cross a side street when a car taking a right pulled up behind him. The driver, who obviously saw the biker, hesitated for a moment before taking the right right in front of the biker.

The biker struck the side of his car, and bike and biker flipped over the hood. The biker landed on his head and shoulders. If he hadn't been wearing a helmet, he would have been dead.

The driver stopped for a second then ripped out. I was too concerned about the biker, who was still in play, to get the license plate. I also wanted to make sure that the next driver to take a right in the dim twilight didn't run him over. I helped the biker up and removed his bike and red flashing light from the road. An ambulance showed up. Paramedics treated the biker for what appeared to be a broken shoulder, put him on a gurney and took him away.

These types of accidents happen all the time in our area. I refuse to be the latest victim. Facing the traffic gives me a chance at survival that having my back to the traffic never will. If a driver heads for me, I at least have an opportunity to react by steering or running out of his way.

I'm sure traffic purists will take issue with this approach and have a hundred reasons why this creates a danger for drivers, but quite frankly, I don't care. Drivers have proven they can't be trusted. Most car and bike/pedestrian accidents are due to their ignorance or state of distraction.

As for the driver who hit and ran from the biker, I hope he knows everyone in the neighborhood is looking for an Altima or Sonata with a big dent on the hood.

Uke Can Play Guitar

2009-12-10T08:54:00.000-05:00

Cold winds, driving snow? What better time to head for the tropics. The ukulele is just the instrument to take you there. Not only that, if you're trying to learn how to play guitar and struggling with basic skills like changing chords and strumming with rhythm, then the uke is a great way to break through the wall.

I was having a tough time changing chords fast enough on a six string guitar and all the metronome beats in the world couldn't get me over the problem. Desperate for solutions, I decided to buy a ukulele. The uke only has four strings and they're made of nylon which is much easier to strum and to press strings down on the frets to form chords.

The uke was much easier to play. I'm never too proud to seek help wherever I can find it. Sometimes that leads to unexpected places. After searching for a basic beginners uke course on DVD, I purchased Ralph Shaw's excellent DVD/Book kit: "The Complete Ukulele Course for Kids."

Shaw does a fantastic job of explaining the elements of playing the ukulele with rhythm. He starts at the beginning, explaining how to tune the uke, the notes on each string, and basic chord shapes.

You'll recognize a lot of the songs -- "Row Row Row The Boat", "She'll Be Coming Around The Mountain" and "Clementine", among them. Familiarity actually worked in my favor because I knew by ear when I was playing the songs the way they should sound. Shaw's DVD also provided a valuable benchmark when he played the songs.

As I improved on the uke, I was able to transfer the skills to the guitar. Now, admittedly, chord shapes are different on the uke and guitar and the guitar is quite a bit more complex, but the skills I learned on uke absolutely helped me to increase my speed and accuracy on guitar.

Despite this revelation, I have to confess, I still love picking up the uke, reclining on the couch and strumming away. It's much more relaxing than playing the guitar, but I value both instruments. Go here to see me play an "original" score on uke.

Outdoor Activities Don't Have to Be Pain in the Butt

2009-12-02T08:39:00.000-05:00

Numb Bum.

If you enjoy outdoor sports that involve a lot of sitting as a participant or a spectator, you know how painful this affliction can be. For the past three years, I've been an avid kayaker. I could take about an hour in the saddle before my rear was numb and Charlie horsed. I had to race to the nearest landing and walk it off before getting back in and starting the whole cycle all over again. Unfortunately, in Florida, a land of mangroves, swamps and gators, finding a convenient place to land wasn't always possible, so I had to resort to calisthenics, lifting my rear in and out of the seat trying to restore circulation. You get the point.

Unbelievably, after all these agonizing trips, I stumbled onto a sure-fire, honest-to-goodness cure that works in kayaks and just about any setting that gives you a case of sore hammies: Roho cushions. Roho created a rubber air bladder in an upside down egg-carton design that reduces contact points with your rear. The bladder can be inflated to meet your unique needs. This revolutionary design means that circulation is never inhibited.

I tried out the Roho cushion last week on a kaying tour of Collier-Seminole State Park in southwest Florida. My original intent was to go for a couple of hours, which was the absolute limit of what my rear could stand, or, um sit. The Roho cushion was so comfortable, I forgot I even had a rear. The two-hour tour was expanded to seven hours, during which I covered fourteen miles and only landed once. Unbelievable!

There's limitless potential for the Roho cushion to increase your enjoyment of paddle sports as well as boating, fishing, attending sporting events.... The cushion I use in my kayak is a Roho Airhawk Cruiser Motorcycle Seat Cushion. The motorcycle cushion is sold in several sizes. Measure your kayak seat to determine the best size for your kayak. The cushions also come in other shapes that may be better suited for your activity.

The bottom line -- so to speak -- is the Roho cushion is a great product that works as advertised. If you're looking for relief from sore, numb cheeks, you have to give it a try. If it doesn't work, get your cheeks checked out.

Go here to see the full RuggedReviews.com review of the Roho cushion.

Ahhhhhhhhh!

5 Fundamental Tips 4 Taking Geat Pics

2009-11-24T06:32:00.000-05:00

An avid digital photographer, I've read dozens of books and articles about how to take great photos and noticed five fundamental tips repeated in every one of them. When I keep these factors in mind, I get pretty good results.
1. Keep your camera set to automatic. Experienced photographers are going to scoff at me for this tip, but tough. I've lost too many great photo ops because I paused too long to fumble with controls. Unless you're a pro photographer or artist in training, you will get great photos using your camera's automatic setting or preset scenes. The only controls I use routinely are scene selection and EV, which enables me to brighten or darken a scene. Not worrying about controls frees me to focus on the artistic merits of the subject before me.
2. Carefully compose your photo. I use the time pro photographers spend adjusting manual settings to focus on making sure my photo will take maximum advantage of the subject and setting to capture its true artistic essence. This means framing or moving around the subject to take maximum advantage of its environment. For example, the rainbow photo above could have been framed to include just the rainbow and gray background. Yawn. Or I could have zoomed out to include utility poles and wires. Yikes! Framing it with the palm trees gives it contrast, texture and context -- the elements of an interesting photo.
3. Whenever possible, use natural lighting. Go to a sports stadium at night, and you'll see cameras flashing like fireworks throughout the game. To me, this is proof that too many of us amateurs are flash addicts. Unless you own a camera with a laser for a flash, the distance limit of your flash will be about eight to ten feet. Using it for distances greater than that is a waste. For most shoots -- outdoors and indoors -- natural lighting will properly illuminate your subject and yield better photos with more texture. There is one exception, however, that I always keep in mind. When shooting portraiture in bright sunshine when your subject has its back to the sun or is under a tree that casts shadows, a flash will help illuminate their faces and prevent ugly shadowing.
4. Use a tripod. Shaky hands blur photos. For most of us pressing the trigger button alone will move the camera slightly. A lot of pro photographers recommend that we weld our cameras to a tripod. I'm not quite that hardcore, but whenever I have the luxury of time, I use my tripod. This is especially important when shooting extreme close-up or distant objects with maximum zoom. In these cases, your camera's field of vision is so small that any little shake will result in big blurring. The tripod is also critical in low light situations when the shutter will have to remain open longer to collect adequate light.
5. Take lots of photos. This is the BIG KAHUNA of tips that pro photographers don't like to discuss. Despite all their years of training and technical ability, they routinely take tons of photos to get just the right shot. When I think of my favorite photographers, my mind can only recall about five photos they took. Was it because they only took five photos in their careers? Probably not. It's because of the thousands and thousands of photos they took, five were worthy of artistic immortality. To get the best shot, shoot your subject or scene from many angles. You're bound to find just the right factors that produce a photo that expresses your impression of a subject or scene. And to me that's what the art of photography is all about.

Fast 'n Easy Guitar Lessons (R 4 Dummies)

2009-11-18T15:22:00.000-05:00

Few experiences tick me off more than being scammed. And I let it happen over-and-over again when I was searching for an effective instructional course for beginning guitarists.

Unable to afford a guitar teacher, but burning to play my favorite hits, I set out on a quest for the best self-guided course. Store shelves and the Web are loaded with guitar lesson programs that promise quick and easy results, and, naively and with hope that a miracle would occur and I would actually be able to play with little effort, I tried several of them.

I started my quest with a boxed program that promised quick results but delivered a lot of confusing computer menus and sheet music with chords and strumming slash marks, but no real description of how to read actual music, properly form chords and change them while keeping the beat. Frustrated, I tossed it. Next was an online course that promised quick results, only to throw a roadblock on the first page of the first lesson by introducing the A chord. Might be me, but squeezing three fingers on three adjacent strings on the same fret isn't the easiest maneuver. I canceled my subscription (the company didn't make it easy) and moved on. I burned through several other boxed and online courses and was on the verge of giving up when I discovered Learn & Master Guitar.

Learn & Master Guitar is the ONLY real deal I've ever seen. The kit -- which comes with a detailed instruction book, ten well-produced lesson DVDs, and five jam-along CDs -- is like having a real instructor who lets you work at your own pace. The program's success is due to the good natured, informative instruction provided by accomplished guitarist Steve Krenz.

Krenz begins, well, at the very beginning. He explains the parts of the guitar, how to properly hold and tune the instrument and how to read tablature and chord block notation. The first lesson also introduces relatively easy -- nothing's really effortless on guitar -- C and G7 chords. The second lesson teaches basic music reading skills with single note exercises on the first string. To make it fun, Krenz shows you how to play your first song: Ode to Joy -- admittedly not "Stairway to Heaven" but a great place to take your first step toward the "Stairway."

These lessons set the tone of the entire course. Krenz methodically introduces all the notes on all six strings in the first position and dozens of chords. In a matter of months, I was able to play the songs in the first several chapters as well as simple sheet music I bought on the side. That's the coolest part of this course. Krenz doesn't just teach you how to play tab, he gives you the firm foundation necessary to be able to pick up any sheet music and make it sing.

No program on its own can teach everything you need to know on guitar. After you get the basic skills down, Krenz gives you a taste of different styles from fingerpicking to Blues to Jazz. He also spends time on music theory -- the fundamentals you'll need to grow as a musician and play with others -- and exercises to develop and refine your strumming and soloing abilities and move beyond the first position on the fretboard.

I don't know about you, but I often need more than one approach to learn a skill. To supplement Learn & Master Guitar, I bought Jamie Andreas's excellent book The Principles of Correct Practice for Guitar. She doesn't teach a single song in the book, but focuses on the mental perspective and physical skills you'll need to advance as a musician. In necessarily painstaking detail she reinforces the importance of: 1) Practicing with total awareness of your mind and body and how they are relating to the guitar; 2) Sitting and holding the guitar; 3) Being aware of tension and releasing it before can harm your body; and 4) Moving with precision before sounding each note or chord. I use all of these fundamentals every time I pick up my guitar.

I am especially grateful to Andreas for reminding me in The Principles and another of her excellent books The Guitar Principles Chords & Rhythm that teaching your body to strike a note or chord incorrectly means your body will do it incorrectly every time. Slow the movement down into its components and teach your fingers the right way to interact with the guitar and you will develop the skills necessary to play well with consistency and progress as a guitarist.

Believe it or not, I also used ukulele playing to overcome a problem I was having moving from chord to chord while keeping the beat and singing. Ukulele master Ralph Shaw has a number of instructional DVDs. I bought The Complete Ukulele Course for Kids and Essential Strums for the Ukulele and in a matter of weeks was able to play and sing (I didn't say well) while keeping the beat. Admittedly ukulele is a lot easier to play than guitar and the chord shapes aren't the same, but I was able to apply the skills I learned on uke to the guitar with amazing ease.

I've been on my guitar quest for a couple of years and I've truly enjoyed it every step of the way. I credit that to the excellent instructors named in this posting who insist from the start that we all learn skills correctly before moving on. The best way to tell whether an instructional program is legitimate is to read the promotional materials. If they mention the word "easy," don't buy the lie.

NOTE: Beginner guitarists can benefit from having a good quality instrument set up well. If you go too cheap on the guitar, it won't stay in tune, which leads to frustration. Also make sure the guitar you buy is set up correctly. If the action -- the distance between the strings and the neck -- is too high, take it to a guitar store and have a tech set it up properly. Otherwise you will constantly fight to fret notes and potentially damage your fingers and hand. The Seagull S6 is an excellent beginner guitar that shouldn't break your bank.

See you Thursday, November 26th, for Five Fundamental Photo Tips...

Run -- For Your Life!

2009-11-08T15:34:00.000-05:00

There's been a lot of news lately about three runners who died in the Detroit Marathon and a few who died in other endurance races. The reasons for the deaths are still being sorted out, but I hope you aren't one of the people using these less than 1-in-100,000 tragedies (a true statistic of deaths in marathons) as an excuse not to exercise.

On the day that the runners died, I guarantee you thousands of more people died because of smoking, eating the wrong foods, and inactivity. The truth beyond a doubt is you had a better chance of dying or heading for an early death if you reclined before your HD TV, smoking a butt, and devouring a bucket of chicken wings and fries than you would have if you exercised instead.

A Stanford University study released last year tracked 500 older runners for more than 20 years and found that they had 1) Fewer disabilities, 2) Longer spans of active life, and 3) Were half as likely as aging non runners to die early deaths.

The statistics don't even begin to describe the benefits of running. I've been running five miles a day three days a week for years. I look forward to running because it clears my mind, invigorates my body, and promotes endorphins and other natural "happy chemicals." After a good run, I feel much younger than my almost-50 years.

The fortunate thing about running as an exercise is you don't have to run a marathon to benefit -- most of us don't run that far -- and there's no right way to do it. You should certainly see your doctor before initiating any exercise program, but after that it's up to you how to structure your workouts.

Five miles is about right for me right now. But I also like to mix in interval training, where I alternate between running hard and walking briskly. This has been proven to increase heart health as much if not more than continuous running.

If you're just beginning, you might want to try walking and mixing in a little trotting time and building up to where you can run more and more. The point is to design an exercise program that you enjoy and will participate in long enough to benefit your overall health. Thirty minutes on the road is better than nothing. I keep that in mind on days where I'm pressed for time.

Motivation is a huge challenge for many runners. Besides the intrinsic benefits and natural high of running, I find that certain gear makes running more enjoyable, which means I'll keep doing it. I don't believe running or any exercise should be a battle of wills against your mind or body. If you really hate it you won't do it for long.

The following gear found under the FITNESS tab on RuggedReviews.com might help you stay in the game:

*Sweat Gutr Headband: The Sweat Gutr is exactly what it sounds like. It's a thin headband with a gutter lip that catches sweat off your forehead before it can sting your eyes and channels it off the side of your head. The simple device keeps me from wiping my brow every minute so I can enjoy running in the zone. (It doesn't catch the sweat off your eyebrows, so you'll still need to bring a bandana to occasionally swipe your brow occasionally.)

*Native Eyewear Dash Sunglasses: These rugged but lightweight and sleek sunglasses have interchangable lenses that allow you to pick the perfect lens for the environment you're running in. I use the brown polarized lenses for sunny days. The orange and yellow lenses are excellent for dawn and dusk. They bring out vivid detail and seem to brighten the world around me. The clear lenses are good for night running when I don't want to get dust and dirt in my eyes. The company is always changing the mix of interchangable lenses, but whatever they're selling now it's worth it.

*Arriva Cordless iPod Shuffle (2nd Generation only) Headphones: The Arriva Headphones are ingenious. Take your iPod Shuffle and install it in the headphones, put it on with the iPod Shuffle at the back of your head, and plug in the earbuds. Viola! You have tunes without having to fight off a cord that wants to tangle your arms and neck. Some purists say you shouldn't run with tunes, but if I have a choice between tunes or hearing a truck rumble by I'll take the music. For safety, just be certain not to block out all outside sound. You don't want to get hit by that rumbling truck.

*Garmin Forerunner 305 GPS Receiver with Heart Rate Monitor: Looking for a coach and training buddy who won't miss a running appointment? The Garmin Forerunner 305 is it. The watch can be customized to show any set of data you want, including time, distance, heart rate, and pace. It records all the data so you can chart your progress on your home computer. Running in Florida heat, I'm very interested in my heart rate, when it gets higher than healthy, I back off. The watch even has a setting where you can run against a virtual opponent keeping your own best time on a set route. If it sounds fun, it is. Just don't get so lost in the data forest that you forget to enjoy the trees you're breezing past.

*Salomon Techamphibian Water Shoes: When it comes to running shoes, everyone's opinion is right on the mark. We all have different feet that need different shoes to be comfortable. Running in Florida heat, I prefer the simple perfection that is Salomon Techamphibian Water Shoes. The uppers are heavy on mesh, so my feet can breathe. But that doesn't mean they don't hold my feet secure. Strips of synthetic material, strong easy-pull laces and an adjustment strap at the heel hold my feet in place. They don't have any Space Age shock absorbers or springs, but I don't plan on running on the moon, so they get the job done.

Final Tips: 1) Start out slow and work your way up -- the destination is overall fitness; 2) Buy good running shoes and replace them when the treads show signs of wear; 3) Wear synthetic materials that, unlike cotton, evaporate moisture; 4) Wear light clothes in hot weather and layers that can be peeled off in cold weather; 5) Don't run if you're sick or injured; 6) Don't run with a head cold, you could send it deep into your chest; 6) You can run with normal aches in well-worked muscles but stop if you feel pulling or cramping or cracking in your ankles, knees or hips -- continuing to run with these symptoms could knock you out for weeks; 7) Run on an even surface to keep your ankles, knees and hips aligned; 8) For overall fitness, run and resistance (weight) train on alternating days; 9) If weight loss is your goal, be sure to eat a healthy diet; 10) Don't listen to the purists who think there's only one way to run; Do whatever it takes to make running fun and enjoyable for you and you will keep going.

Having the right gear doesn't make the runner, but it just might motivate the runner to get off the couch if it helps them enjoy the sport more. When people ask me how I can run three times a week for so many years, I tell them I have a choice: I can listen to tunes at home on the couch or while running outdoors. Running for your life, like everything else you do, will be as enjoyable and productive as you make it.

See you Thursday, November 19th, for Fast & Easy Guitar Lessons Are For Dummies...