There’s no place like home…


Whether we think of the Wizard of Oz, or the #15 Wizard of Kansas City, there is something special about H O M E.

Sure, I’d like to be on a trail, or out on the water, yet I think of all that I’ve accomplished as a blessed healthy lockdown guy,

I am [again] try my hand at (usually without my apron)

My Dermatologist advised that this isolated time is perfect for treating superficial pre-cancerous skin problems (actinic keratoses) with Efudex ointment. I get a very good reaction to this fire water – fer sure; living with minor side effects – sleeplessness, antsiness, itchy eye.  Yet my Doc asserts that the benefits of this anti-metabolite outweigh my side effects. Right, Doc! The big C and I are old acquaintances, so I want to decrease my odds of getting more skin cancers.

I have a new habit, which I hope will be enduring, to reach out to a compadre or relative who I haven’t linked with for a spell.


Though my honey-do list hasn’t shrunk – at least there are fewer old entries on it!

I’m learning Podcasting 101.

I have chances to better my on-line presence for teaching and personal training.

And, in these final days of Lent (which ironically are disruptive with intents of turning for better times), I am re-discovering mindful times to focus on important matters rather than ever-urgent ones.

As New Yorkers Sergeant Esterhaus and Dr. Max Goodwin advise,

I couldn’t say that any better!




4 x 5 = 20

Sunday, April 5th was supposed to be my second day of racing on San Diego’s Mission Bay for the annual Crew Classic. As the saying goes, “OBE”.

Ah, the memories of Classics past!

I chose this day to begin my series of AK-67 posts and to complete podcast plans for Well Past Forty and KABOOMER.  I’m excited to think about conversations to be recorded in weeks ahead!

By the way, AK-67 is shorthand for A KABOOMER Day at (age) 67.

So, what was Koach’s Palm Sunday like? I won’t offer “TMI” – just some highlights of relevance.

  1. I chose this morning to do a long slow heart rate distance piece on my indoor rower. As  I do weekly, I picked this morning to exercise after FASTING since my dinner last night. I was pleased by my meters rowed vs. HR and stroke rate. Just had water with lemon, vitamins and Lifeboost (black) coffee taken before strapping in.

2. I had my 1st online buddy training session for this day – focused on stretching, stability and functional moves. ZOOM seemed to hold up pretty well, so neither my clients or I suffered “breakdance” video.

3. Our morning paper – sans Sports section 🙂 – had a Mark Twain humorist quote which I share:

“The only way to keep your health is to eat what you don’t want,

drink what you don’t like and do what you’d rather not.”

4. Our dinner entree was a lean sirloin grilled – not charred – with a BIG colorful salad and avocado on the side. I did enjoy an Irish whiskey while grilling and had one glass of Shiraz to cleanse my supper palate. My wife and I split a Flan custard for dessert.

5. I read more pages of Camus’ The Plague which is TOO fitting for our pandemic predicament. I quote,

Everybody knows that pestilences have a way of recurring in the world, yet somehow we find it hard to believe in ones that crash down on our heads from a blue sky… yet always plagues and wars take people equally by surprise.”

6. I am [cautiously] trying a Creatine Monohydrate supplement for two months in my experiment for supported muscle maintenance.  At this point in my racing year – with spring regattas canceled – it seems like a fine time to amp up my volume of resistance training and assess whether a recommended supplement can help with my hypertrophy, HIIT efforts, and endurance. I’m selectively okay with supplementation – if that organic compound taken is normally found in “clean food.”

Potential side effects of use – like muscle cramps are on my experimental watch list!

As Medical News Today offers, it takes a WHOLE LOT of macronutrients to meet an adult’s daily requirement for creatine – as in a pound of beef to meet one’s normal daily requirement of ~ 2 grams.  And if one trains hard, creatine needs for muscle, brain and neurological function increase.

Creatine is found in beef, pork, and salmon, among other food sources which normally make up 1/2 of one’s daily needs. Our body craftily manufactures the other 1/2 half of our daily requirements.

So – my experiment is with 5 supplemental grams of creatine taken daily. Stay tuned.

Questions about this organic compound – pluses and minuses?  Check what the art of manliness has to offer.

“Let’s be careful out there.”


10 Dos and Dont’s for “WFH”


In ways akin to fitness training efforts, what each of us does if/when Working From Home [WFH] should be tailored, then adjusted as prudent in our challenging days ahead.

Let’s hope that our CoVid scourge lifts this spring!  Yet good habits ingrained in these tough times may aid us when life returns to whatever the post-CoVid “abnormal” is…

In a spirit of sharing what works for me, I offer ten (10) Dos and Don’ts to help others balance work and “play” away from The Office.

Essential worker?  Leverage any suggestions for your non-WFH stint too!



Brilliant                                                                       So-so or Dumb Idea

Laugh at least 15 minutes daily (ha)                      Insert or wear Contact lenses  

Boost your Immunity naturally,                           Be Grouchy

Enjoy this “leisurely” time as a                                Think that tunnel light is all gloom.

with TP

Express Gratitude with a positive attitude          Look for Blame – Who dunnit ?!?

Be a masked man/woman outdoors                     Take stupid pills or be in denial

Pen your therapeutical thoughts                           Become an emotional eater

Support a local retailer who’s hurting                 Imbibe excessively.

Hum a ‘Lil tune from Annie                                    Kick Fido!  He loves ya.

Give Blood, if able                                                     Forget what your Mum told ya.

Say your Glass is 1/2 Full and mean it!                Think that  CoViD is NIMBY.

Be careful, safe, and assuredly WELL!


Times that Try our Souls

A Son of Liberty, Patrick Henry, offered long ago in a different crisis;

“but he[she] that stands it NOW, deserves the love and thanks of man and woman.”

thank you and Love to our warriors and patriots who are leading us through these daunting days!

Angst?  If you and I don’t have some – we live in caves and are in hibernation.

I like and truly appreciate this linked help guide which may aid you as it does me.woman-eyes-wide-open-holding-tissue-to-nose-768

See Something?  Say Something!

Disaster Distress Helpline – Call 1-800-985-5990 or text TalkWithUs to 66746 to connect with a trained crisis counselor.

Crisis Text Line – Text with a trained Crisis Counselor. Also available in the UK and Canada.

National Suicide Prevention Lifeline – If you’re feeling suicidal, please call 1-800-273-TALK (8255).

National Domestic Violence Hotlineexternal icon – Isolated at home in an abusive situation and need help? Call 1-800-799-7233.

“Help others (it will make you feel better)”

I am positioned, thankfully, to help others.  True, I’m very fortunate.  Yet many of us can help in a way or in ways that make sense.

Every thoughtful action counts, every bit of love matters!

Moi? I made an appointment to give blood later in April when our Blood Bank thinks the community’s need will be greater. I joined a GoFundMe movement for my SportsClip barber, I gladly made a matched (!) charitable contribution to the San Diego Foundation for designated CoVid-19 measures. I offer loads of prayers AND stay in physical solitaire. If I venture out for elder care or necessities,  I wear a bandana since masks are scarce for the near term.

Yes, we can get through these times that try all souls!

Be careful, safe and well,


Can you find a healthy Burrito today?


We know that Burritos can be loaded with macros to watch and exercise portion control.  Yummy- yes!

Healthy – they Can Be!

Whether or not you stray from anti-inflammatory eating for a National Day like today, each of us can THANK our first responders, as Chipotle restaurants are doing!

Health Hero Burrito




We’ll get past Playing Solitaire!

Now, solitare’s our lonely game in town
Soon every road which takes us, circles round
Good life will go on everywhere
After playing solitaire.

Though we miss our group workouts, gyms, communal trails, pools, and waters – we cannot concede to inactivity – can we?

Here are three options to help you keep on truckin’ – even in our temporary Solitaire:

  1. Family or Couple activity


  1. Let Fido or Felix inspire you for stretching and stability


  1. Move to SWEAT – with or without Richard Simmons…


Stay well past forty, even in our solitary lockdown.



Our future ain’t what it used to be

Like many, I am a Lawrence Peter “Yogi” Berra admirer.  A fan for his legendary pinstripe career, his naval service [ and Purple Heart]  as one in the Greatest Generation, and his Jersey connections, though not a soprano.

Recall that laughter, such as Yogi still stimulates for me, is good medicine.  Lordy – do we need a chuckle more than ever in these trembling times!

Yogi’s pithy malapropisms and downright funny sayings were shared with his raspy baritone pipes. Here’s the one that I focus on today: “The future ain’t what it used to be.”

I’ll credit Yogi, though he once shared that he really didn’t say everything that he said.

Most folks agree that he made this following visionary offer:



Credit: azquotes

Together, we Americans will persevere and prevail!

Sure, we were zoned out when microbiome Not missile messages were evident. Bill Gates advised that we were not ready five years ago!

We weren’t ready in December 1941, nor in September 2001. With history as hindsight, Microbe-busters didn’t get called in time in early 2020.

Perhaps “next time” we’ll have a better national and international response system.  I hope so for all of our sakes.

I’m serious about the near-term, as all readers are. April is most likely gonna be TOUGH.

Let’s look for a Battle of Midway victory!

Let’s finish what we started, like vanquishing S. Hussein and O. Bin Laden years ago.

Let’s respect what Yogi admonished about knowing where we are going!

Be well and also BE EXCELLENT to each other, as Bill & Ted said.


Koach Dave


Are Locusts next for Pandemics?

World plasma

Blogging this from my “WFH” office; I’m bracing and praying for our first responders, stricken neighbors, and leaders in this Ides of March pestilence affecting all of US.

We will get through this microbiome attack, somehow, someway, sometime SOON.

Let’s pray that our community of countries will be closer and better when that darned “curve” is flattened to nil levels!

As a wellness practitioner, I hope that my offered Immunity Boosts can help YOU as you help others.

Be well,

Koach Dave


Viva, your VAGUS

Get to know your VAGUE, yet valuable VAGUS. 

Via our VAGUS


Our 10th cranial nerve, linking mind and body, is a Wanderer.  Right, Vagus stems from Wander in its Latin word origin. What happens in Vagus – does NOT stay in Vagus.  That’s how critical this neural path is to our overall health and wellness.  Viva, your VAGUS!

As cited in other KABOOMER sections, our mind-body connection and alignment are critical for your quality of life – for stamininety!  Your Vagal system was called a “superhighway” by, and it is the pathway for your “brain-gut axis.”


When this long, valuable wanderer behaves well,  your life is Bueno.

IF your vagal system isn’t behaving, from injury, infection or inflammation, then life is more MALO than Bueno.

  • So Koach, what can I do to be a happy Wanderer?
  1. Hum… No kidding! The yoga “OM” action works.

And laugh.

  1. A gentle neck massage near your vocal cords. Not too hard, or you can get light-headed as your carotid arteries are right there too!

Or a Chiropractor will be glad to help!

  1. General relaxation and mindfulness practices can help.
  2. General circulatory exercise to “goose” your neuromuscular system.
  3. And, enjoy your anti-inflammatory foods.


How to self-check if your Vagal system is Bueno?

Biofeedback dots


This Vagus is an unsung superhighway, take care of yours to help DE-STRESS daily!


Don’t be vague, Be well!



“M.S.” – yet probably not the M.S. you think I’m blogging


Multiple Sclerosis is a relevant human condition for our Well Past Forty Project which merits mention – and I’ll take that for action.

A Master of Science graduate degree?  Not “that” M.S.”

“M.S.” as the subject of this post, is a rather ominous sounding condition for far too many folks – METABOLIC SYNDROME.

Too many Americans – as in three (3) million each year become part of this infographic’s terrible statistics (Thank you, Dr. Axe).  OY!

And, if age 60 is indeed the new 40, we’ve got a major societal problem.

MSY_DrAxe infographic


Aussies label Metabolic Syndrome as “CHAOS” – for good reason! “It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.”

Are there markers for  a “3 outta 5” cluster on which your Primary Care Physician will alert?

Definitely – review entries in this American Heart Association table for five (5) possible eye-opener ELEVATIONS or epiphanies:

  1. Elevated waist circumference:
  • Men — Equal to or greater than 40 inches (102 cm)
  • Women — Equal to or greater than 35 inches (88 cm)
  • (I’ll blog more about pear- and apple-shaped silhouettes in a future post – visceral and subcutaneous fat locations matter!)

2. Elevated triglyceride levels:

  • Equal to or greater than 150 mg/dL

3. Reduced HDL (“good”) cholesterol:

  • Men — Less than 40 mg/dL
  • Women — Less than 50 mg/dL

4. Elevated blood pressure:

  • Equal to or greater than 130/85 mm Hg, or use of medication for hypertension

5. Elevated fasting glucose:

  • Equal to or greater than 100 mg/dL (5.6 mmol/L), or use of medication for hyperglycemia

(Our American Diabetes Association is in stride with these AHA markers above).

Americans – We HAVE MAJOR PROBLEMS here!

Is there hope for millions of us?  It depends, regrettably.

If a person chooses to break away from CHAOS, a statistical answer is YES                            (if and when he or she complies with lifestyle, diet and fitness improvements). offers these simple unmedicated steps to counter MS:

metabolicsyndromeremedies_organic facts dot net

It is NOT my intent to advocate any of these remedies.

YET…prudent people may wish to check some MS remedies out, (as they stay in touch with their MDs/ health care professionals).

In closing, here is my 3-M big bet for current and future sufferers of MS in this national pandemic:

  1. Medications which may be prescribed / required :(.
  2. Move! 
  3. Minimize portions, maximize low-glycemic foods in healthier diets.

This MS – aka SYMPTOM X, or CHAOS is far scarier than Friday the 13th horror movies, in my opinion.

Be well.