Fatigued ?!

Might you feel tired?, Exhausted? Looking for oomph or regaining your mojo? I bet a country nickel that you are NOT alone. Ten weeks of CoVID clampdown can contribute to those feelings, assuredly!

Some of us remember one legendary Lombardi challenge that, “Fatigue makes cowards of us all.”

I bet that I’m not a lone ranger; as I missed Coach Lombardi’s precursor cause-effect phrase:

“You’ve got to keep yourself in prime physical condition, because …”.

You might surmise that I miss football, as I’ll also cite Coach Jimmy Johnson, “When you’re tired, you make mistakes, you don’t do what’s right, and your will to win all of a sudden, starts to waver just a little bit…”

I researched comparable Crew-meister sayings. Here’s one causal observation from the Cambridge Review of 1896 (!) – “fatigue is almost entirely due to nervous, and hardly at all to muscular exhaustion.” Fast-forward to the 1970’s when Coach Carl Ullrich offered our Crews, he who works hardest yet makes it look easiest goes the fastest.

Mind over matter, perhaps. Or MIND plus Muscular MATTER can combat this tired feeling. Because!

We can experience episodic bouts of FATIGUE from overwork, poor sleep, worry, boredom, or lack of exercise. Or watching one more episode of the Schitt’s Creek series. Or zillions of ZOOM conferences. Or wondering if it was that stifling face mask, or no make-up, or home remedies for those CoVID skin breakouts. [Lots of people are stressed out after two months of lockdown. For some, it’s written all over their faces.] Or home-cooking again and again, no matter what your spatula prowess. And staring at those same “WFH” walls as deja vu all-over-again backdrops. And…add you own causes…

We shouldn’t blame all of our tiredness, exhaustion, or lack of energy on this darned novel SARS-virus. In full and open disclosure, I had my lockdown fatigue a week ago. Ship happens. With a nappuccino, a skipped NETFLIX evening, and some chill, I got back into a mojo frame of mind and body for my family, clients and night students.

As I’ve logged previously, Sleep is a huge element in fighting fatigue. Sleep Deprivation is tantamount to being legally drunk. Only some stand-up comedians perform better when inebriated. I don’t!

Sleep down = Cortisol up = lower Serotonin = equals Dave the groggy Grouch if I’m not careful.


Don’t be a Grouch. Don’t get exhausted and start to waver just a bit from what is important. Circling back to Coach Lombardi,

“keep yourself in prime physical condition.”

Be well, stay mentally strong and don’t waver. Make life look easy, even when it ISN’T!

Koach Dave

Friday’s Fit Fact

Here’s a sobriety fact from JAMA Internal Medicine:

Boomers are LESS fit than our parents were at the same age and are more likely to have diabetes or high blood pressure. Today just one-third (!) of boomers exercise regularly; and HALF of us have no routine.

Houston, we have a covert epidemic that isn’t spelled CoVid.

  • Doesn’t that sound sad, unhealthy and costly for them, and for all those who fund our Medicare benefits?

My flash of the obvious suggests that something is wastefully WRONG with these two staggering statistics:

Fifty Million of our age-group peers do NOT exercise regularly (that is 2-3 times a week).

Thirty seven Million of us have NO routine for exercise/activity at all! Oy Veh, or

From a fiscal stance, unnecessary health costs are borne because too many boomers have metabolic syndrome (MetS), or JAMA’s documented conditions of Type II diabetes or high blood pressure. I could easily get on a roll with other validated roles of MOTION and SWEAT to offset these terrible conditions. And, I’m concerned about our kids / grandkids who must assume that mountainous obligation of keeping unhealthy folks alive.

Most of us are aware of lofty and escalating prescription drug costs. Now, we have a big word to describe this BIG problem – POLYPHARMACY. One of only 7.500 Geriatricians in America offered, “about half of older adults take at least one medication that’s not necessary or no longer needed.”

You likely know, if you’ve followed my journals, that my mantra, “MOTION is MEDICINE,” shapes a lifestyle of EXERCISE over many Drugs. Sure, some Drugs are necessary. Yet, MANY are NOT.

from Giphy

Exercise over Drugs can “flatten this curve” of polypharmacy

AND generate healthier facts for me to share in years ahead.

Exercise over Drugs,

Koach Dave

Never Squander a Pandemic

Was it Winston Churchill? Rahm Emmanuel? Another pundit? Whomever first offered “never waste a serious crisis” raised an intriguing point. Our ~ 70 lockdown days since March mornings in America have offered some things NOT to waste. This CoVID-19 lockdown has impacted millions of our countrymen in unhealthy and unwell ways. That is certain. We may never account for all objective and subjective losses endured by individuals, communities and our great society in these most trying of months.Stay tuned…

Platitudes, like my title line, can weave their way into Americans’ survival creeds. You know some of these listed platitudes which linger in tough times, and around commencement dates too:

  1. If given a lemon, make lemonade.

2. It was meant to be. Or, c’est la vie.

3. Tough times don’t last. Tough people do.

4. What didn’t kill me mkes me stronger.

5. After a storm the sun will shine.

6. What’s done is done.

7. Life doesn’t give you things you can’t handle

8. We’re all in this together

9. Just think about how much worse other people have it, and

a fave of mine from Admiral McRaven:

10. Make your bed.

If folks are like me, platitudes are powerful. They have clout because they are simple, memorable and get repeated often. I rarely find platitudes boring, trite or lightweight.

Students of mine have mentioned that David Letterman resembles me, or vice versa. We are boomers. We wear eyeglasses. We are fairly tall. We make and share Top Ten Lists. Sure, he gained a few more followers than me in his heyday, so I’m not his doppelganger.

Letterman’s September 7th, 1993 list is germane for KABOOMERS and perhaps for laughing in the future face of death:

September 7, 1993

Top Ten bad things about living longer

10. Seems like every time you turn around that damn Halley's comet is back
 9. Would see great, great, great grandchildren marry moon men
 8. (See Richards, Keith)
 7. Shoulder-length ear hair
 6. If you're a Mets fan you'd rather go early
 5. More fantasies about Buddy Ebsen
 4. Every time you sneeze, you break your hip
 3. Eventually it's your turn to marry Zsa Zsa
 2. While you grow to love Beavis, Butthead becomes almost unbearable
 1. All the shoes.

And, now to my own Top Ten List why my CoVID-19 clampdown wasn’t 100% sucky:

10. I learned that I didn’t get bored with board games

9. I don’t read about the NY Mets or any other Sports team, becuase there isn’t a sports page in my paper

8. I may rise in the amateur rankings for Word Jumble solutions

7. My epidermis endured my protracted Effudex applications for pre-cancerous skin damage

6. My Church attendance (though virtual) improved

5. I learned that I can do pretty well at slower clock speeds or RPMs

4. I re-learned how to write cursive

3. I read CAMUS for the first time

2. I’ve learned how to meet our grand-kids on CARIBU

  1. My wife doesn’t think that I’ve gotten any weirder during this “BIG WEIRD.” And, I do make our Bed!

I haven’t wasted this Crisis, though some of my “efficiency” has been plain ‘ol Lady Luck.

I hope that you too have been able to laugh in the face of future death.

Live long and prosper,

Koach Dave

Valor, virtue, victory exemplified by the “Murph”

Crossfitters have tackled daunting “MURPH” workouts of the day to honor Medal of Honor recipient, LT Mike Murphy, for a few years on Memorial Days.

If you were like John Krasinski, or Dwayne Johnson (neither of whom are KABOOMERS), you might have tried this last Monday:

  • a mile-long run, 100 pull-ups, 200 push-ups, 300 air squats and a final mile run — all while wearing a 20-pound vest or body armor. 

I know that it was perfectly fine for ladies to skip the weighted vests for their “https://crossfiticehouse.com/a-guide-to-your-first-murph/Murphs”

I don’t have a US Navy ship named after me, I wasn’t KIA in Afghanistan, and I haven’t done a Murphy as a Crossfit Workout of the (Memorial) Day. Nor do I know how may KABOOMERS complete a MURPH, with or without a weighted vest. Perhaps I’ll find out.

In the meantime, I tip my retired naval cover to the thousands of “Murphs” who gave their all for “A Country Such as This.”

I hope that wherever our heroes come from, that our “bench” is deep.

With gratitude for our sung and unsung Pat Tillmans, Michael Murphys, John Basilones …


Is your Life a Cabaret?

As most Americans begin their third month of clampdown, it seems like a fitting question to ask,

“Is Lfe a Cabaret my friend?”

My opinion: Yes and No.

Yes, I do want to “put down my broom” and “taste the wine”.

No, to “sitting all alone in your room”, or listen to “some prophet of doom.”

Down, yet definitely NOT OUT!

Let’s hope that Liza Minnelli was right when she sang, “It isn’t that long a stay.”

Peggy Noonan’s Declarations column again made my Saturday when she offered what a “Plainer America” may be. That is, when our new abnormal or normal “life” finally arrives post-lockdown. She suggested, “If we all do that one small thing, chances are we’ll get through OK.”

Will we be more thoughtful, more introspective?

Will be better focused on what is truly important – like living longer and better?  Like being social in any and every way possible?

Many folks have journaled what has been their  goal or two achieved since March.  Journalling is a very good KABOOMER practice! Some learned to juggle.  Some re-learned the patient joy of jigsaw puzzles or board games.  Some made it through all NETFLIX seasons of OZARK, for better or worse.  Many read more – and that is a very good thing!

Here’s true hope that we can drink some wine, keep moving to sweat, chuckle ’til we buckle, and sleep soundly. Take that – novel Coronavirus!

Be well,

Koach Dave


Onomatopoeia P

Todd Rundgren whimsically sang ’em best, though it is hard to challenge the Bard’s or James Joyce’s onomatopoeias for their own literary purposes. As a navy guy, I also admire Samuel Coleridge’s “furrow followed free” description of a ship’s wake.  Onomatopoeia

Back to Todd’s lyrics:

Onomatopoeia every time I see ya
My senses tell me hubba
And I just can’t disagree.
I get a feeling in my heart that I can’t describe. . . .”

He sang about love rather than cardiac arrest.  It is now your Koach’s pleasure to suggest how a KABOOMER can boost one (love) and subvert the “widowmaker” other.

Ah, language can be a funny matter. Widow Makers are definitely NOT funny.  Love can be funny, or it might result in a “Battlefield” between strong individuals, as Pat Benatar sang.

Rundgren’s lyrics also offer several onomatopoeias that KABOOMERs try to avoid –

“It’s sort of  Wheeze, Whine…
Sputter,  Clatter
Crash, Bang, Buzz
Rip, Retch, Thud, Snort, and Squeak.”

Expressive, impactful bodily or natural sounds that we KABOOMERS might accept include:

Toot, Tinkle, P(ee)
Splash, Boing (or Boin in the Urban Dictionary), and Hack
Hoot, Belch, and of course,

Finally, to rise and shine, think of a chanticleer [rooster] ritual:  “Cock a Doodle Do.” Now that just might become expressive or impactful.

Believe it or not, the expressive term of my purpose today is “P.” Or Pee, or Psss, or you guessed it… p#$%  as in p#$%-poor…

Pee, as an informal accepted term for “normal” urination, is certainly an important function for Medicare-aged folks.

Hydrating with that essential third nutritional element (water) means an ultimate excretion of “clear or lightly colored” by-products from our metabolic or exercise activities. Due to one of many physical and medical reasons, a boomer might experience: incontinence, frequent urination, leaking urine when you cough or sneeze[women], discoloration… If or when one such flowing experience extends beyond temporary, you might remember the ’70s Lost in Space meme:



In a quasi-similar way to “widowmaker” shortcomings of our tickers; problems or shortcomings in our urinary tracts – color, frequency, chemical readings, and odor – may well be unwell symptoms and forebodings of serious health problems beyond common infections or “UTI.Common as in a few million UTIs annually in the USA. Sorry ladies. You are slightly more prone to these tract infections than guys.  Yet as a data point, I got one that led to prostatitis after many long and sweaty bike rides. These infections keep Urologists pretty busy!

Good News / Bad News

The good news is that most UTIs are dispatched with anti-biotics.

Bad News, as you can probably guess. Drugs can adversely impact your urine too!

Coupla “Layman’s” observations and facts about P(ee):

  • Despite many web claims – you don’t pee out Bodyfat on a wonder diet. Your water vapor exhaled, and sweat are our dominant exhaust mechanisms for fatty “combustion”.
  • Some “Vitamin P” healthy foods may impact urination frequency or odor – like asparagus or rhubarb or blackberries.

bfranklin asparagus

  • Temporary discoloration from eating beets or other food items may happen due to their natural pigments.  Yet observed bloody or odorous urine is Call a Doc time.

“Bloody urine is common in urinary tract infections and kidney stones. These problems usually cause pain. Painless bleeding might signal a more serious problem, such as cancer.”


  • Distance athletes may get de-hydrated and ultimately pee dark as in BROWN urine.  Probably a quart or two low on H2O – NOT good, yet it has happened to me. That color is hopefully different than what rhabdomyolysis may cause.
  • Specific vitamin supplements may darken “normal” urination hue. Water-soluble B vitamins like riboflavin are one example if ingested in quantities more than your body needs at that time…Fat-soluble Vitamin A (beta-carotene) might also darken your urine.

The color of our pee isn’t something we normally talk about.

Yet, P(ee) is an important bodily function to monitor. Seriously!  Austin Powers and that Goldmember checkup skit was funny. Ignoring Pee problems is NOT funny.

Drink before thirst, be aware of episodic changes to your urine. Be safe and call a medical professional if in doubt about image-forming Pee.

Although this blog might sound like a “potty” talk, it might be important for your health and wellness.



Shiver my Timber

Our warm San Diego day in May got me to thinkin’ about nice cool showers. I had to cleanse off sneezy, itchy spring pollen I collected in my yard work. What could be better than a timed cool shower (60-70 degrees Fahrenheit)? You may readily identify an act or two that just might be superior…

Brrrr.  What about frisky teen boys and their libido?


True – to a point… Shiver your Timber, lads. Whether that stop in a cold rain locker makes things better or worse is a matter of perspective and timing. For those of us past days of growing pains, cold dips in the pool or ocean or shower stall may be very, very good. When timed “right” – according to NASA – both genders can get bedtime boosts:

“repeated dips in chilly water … ‘cold adaptation’, bringing down blood pressure and cholesterol, toning muscle, and increasing libido.”


Trusty Medical Daily offers 7 benefits of these exposures – a few pluses from chill which may surprise you:

  • relieving depression
  • promoting weight loss from favorable “brown fat” activity to keep our bodies warmer
  • immunity-boosting – and who isn’t interested in that capacity in these trying times?

As a motivational guru, Tony Robbins, has a few more blogosphere fans than me – see what he offers about cold water perks

Another key plus for your consideration:

You might recall what I’ve written about our under-appreciated lymphatic systems.  Enjoy this ~ 6 minute flick if you’s like to learn more about our fascinating lymphatics as an open system vital to our well-being. Credible and reliable sources equate alternating hot and cold showers or exposures to “whole body cleansing or detoxification.”

Here is one CRAAP-tested source about cold showers and lymphatic cleansing for your consideration. This Aussie source also highlights wellness steps like massage, laughter, and exercise to keep your juices flowing.

If we weren’t enforcing physical and social distancing, hugging in a couples’ shower might feel pretty good too.

Until then, enjoy your solo shiver and hum.

Be safe, and take an occasional shivery shower to stay well.



One is the Loneliest Number

We KABOOMERS likely recall THREE DOG NIGHT from our summer of ’69 and Woodstock concert era. Two lines in a Three Dog Night lyric seems appropriate for our ongoing lockdown,

“Now I spend my time just making rhymes of yesterday

One is the loneliest number”

Folks are very concerned, and rightly so, about adverse impacts of relative seclusion on mental health, loneliness and depression (or regrettably worse!) of us mammals/humans. This goes for kids, working adults, and definitely for boomers like me. Duh. Unexpected mortalities are sadly UP this spring, though Cancer and Heart Disease still claim more grim reaps than our nagging novel Coronavirus.  What we certainly DO NOT need is unintended mortalities that stem from loneliness in months and years ahead for all of us! [Stay tuned for my AK-67 podcast about Micronutrients and mental health linkages.]

I will push back just a little on writer Hary Nilsson who wrote: “One is the Loneliest Number” for Three Dog Night a half century ago.

“Making rhymes”, or even colorful limericks ain’t all bad to stimulate our noggins and mindfully pass some time! An ending that rhymes with NANTUCKET just might lead to a chuckle – right?

My wife and I spend time with board games, Word Jumbles, and Sudoku – as anti-tube and counter-brain fog activities.  I also connive a jingle or haiku on occasion for my mind-body alignment. Take that, Harry.

This lockdown has slowed our “clock speeds” a bit, and changed our waist to hip ratios slightly in the unfavorable direction.  Note to self, drop a bit more ice in that adult beverage!  Booze? We braved COSTCO yesterday.  Our masked checkout person said that alcohol sales have never been better. Sorta makes sense…Yet, we’re as active as we can be. We’re blessed to be alive and kicking (with 3-legged down dog kicks as favorite moves for glutes and wall handstands).

Let’s try to do what we can to avoid “the loneliest number” for most of our days. Let’s kick around ideas and balls with others.  Sure, we should invest in quiet moments for humming, meditation, and reflection. Yet, let’s be creative and resourceful to engage with others. As we used to sing with CLIMAX, “Precious and few are the moments…”. Did you know that climax was Greek for ladder or escalation? Sorta makes sense, too.

Most of us are assuredly NOT hermits, so we thrive on engagements and social/physical contact moments and minutes.

Let’s go get more precious moments (with or without climaxes).

Be safe and well,


“You’ve Got Six, Boss”

I’ll brace up for sharing a USAF Thunderbirds flyover our local hospital today with my memory lane for two USNA classmates, Kevin Miller and Scott Anderson, who were BLUE ANGELS.  This Flyover was far better in person than what a phone camera (and plebian cameraman) shares.

You’ve Got Six Boss” is a join-up confirmation when fast-movers rally on a common mission. Scott used to say that to the masses watching our BLUES

Right – I’m linking precision flights by America’s Demonstration flight teams with Join-ups for our KABOOMER fitness and wellness Movement.  There are NOT any lazy, overweight airedales in the Blue Angels or Thunderbirds, by the way.  They train hard and necessarily so for fighting “G” blackouts with core muscles and breathing…

You may know of another airedale  “six” saying – “I’ve Got Your Six“.

It is often reassuring for a KABOOMER when a workout buddy, significant other or Koach backs you up and covers what you may not have in your current field of vision or point of view.

Wingmen cover the sixes of their flight leader.  We can watch the back of you to help you achieve your mission, too!


Someday we’ll be in better positions to chuckle at raunchy “viral” humor – THOUGH laughter is VERY GOOD medicine! Please DO NOT watch this linked George Carlin Disease skit if his customary F-bombs bother you.

Yet, there is a bit of an argument for immune system practice (imo) in this X-Rated youtube video.

Be well so that you can thrive and strive into your nineties – with someone watching your six 🙂



A catchy Radio station – eh?

I’m only penning thoughts for the “W” and “Z” today. Yet I will blog about 2 radio stations and 2 legends behind the mikes and wizardly curtains. Stay tuned…

W is for Waves…Z is for Zones (as in Zip Code living, working, and playing Zones – Blue or not).

As written in KABOOMER, legendary Disk Jockey Wolfman Jack offered,

“We are put on this earth to have a good time. This makes other people feel good. And the cycle continues.”

Quick anecdote. I would have hated my “oh dark thirty” commutes to my ship in Mayport Florida without a DJ with callsign “Greaseman”. Doug Tracht, as the “Greaseman,” offered hilarious ballads on Jacksonville’s WAPE AM (when AM was a thing…) that got my non-hypnagogic chuckles going:

“Like the Wizard of Oz behind his curtain, Tracht conjures an audio illusion of himself, stoking his listeners’ fantasies first thing in the morning.”

Back to the Brooklyn’s very own Bob Smith, this Wolfman DJ… What boomer didn’t watch American Grafitti with him counseling Richard Dreyfuss to get his a#$ in gear for that great big beautiful world out there?

These days, our big beautiful world doesn’t quite seem so.  Yet, in our CALI clampdown’s 3rd month (!), the cycle to have a good time will undoubtedly continue as Wolfman said it will.  Waves are cyclic, as my transition from AM radio cycles to historic waves.

Waves we read about in current periodicals, or hear on the airways,  include “second” waves with major concerns for 1) kids’ mindsets which would better thrive in routine, 2) domestic issues for spouses/partners who find it hard to get away from each other for a bit, 3) health concerns about deferred elective surgeries, 4) Depression or worse from one’s loss of livelihood or precious life and 5) ageism (as I’m blogged recently).

Louis Armstrong sang an anthem that keeps my glass-half-full on some “stay in place” days, “What a Wonderful World.” I hope and pray that others can also see Wonderful skies of blue, watch babies grow, and celebrate ROYGBIV rainbow hues.

I am blessed that I live, work, and play in a Zip Code that may matter more than my genetic code for CoVID susceptibility or immunity.  I am looking out at blue skies in May, I sat in on two Zoom Weddings this weekend past, I saw two grandkids spoil their Mum on Mothering Sunday. In truth, we didn’t have a natural rainbow in our region today… Yet we did have above-average rainfall for our semi-arid region :). My Wonderful World!

Thirty percent Nature and 70% Nurture,  yet again…

Numerous Doctors and reputable Foundations write about health equities, or inequitable “deltas” between “have longevity” and “have not mortality” based on a residential number string like 90210.  Zip Codes DO matter.

Loma Linda, CA. isn’t far away from my 92127 zip code (which started as a retirement community a 1/2 century ago, btw).  If I wasn’t in lock-down, I could drive to Loma Linda to get up close and personal with Loma Linda (92354) Blue Zoners, which KABOOMER addresses, and several of my weblogs/podcast highlight for very good cause.

This timely bluezones.com post gives a big picture better than I could,

“…healthy, economically stable, and happy people can withstand the onslaught of a pandemic better than a group of sick and sad people.”

Closing with heartfelt sentiments for your health, wellness, and economic stability. Today and for many cyclic celebrations to come!