Sculpting a Better You

George Kilpatrick on the leg press machine

George Kilpatrick, host of Inspiration For the Nation on Power 620 AM in the Syracuse, NY market, faced a few health related issues a few years back.  He responded by taking control of his life, changing his lifestyle, and getting fit.

In episode 2 of our series on health and wellness, we explore practical ways to address your fitness deficiencies.  No experts and no fitness gurus.  Just to average guys who have struggled with weight chatting about the lifestyle changes they made to reach their fitness goals.  You are never too old and never too fat to get started.  Take a listen to this before inking your 2019 New Year’s resolution.

For more information on the program hosted by George, visit Inspiration For the Nation.

Music in this episode is by Nicholas Mackin – The Beginning or the End under creative commons license.

Everyday Wines for Everyday People


The holidays are upon us and that means plenty of wine for sipping, socializing, and gift-giving.  There’s a way that you can enjoy the grape and give the grape without breaking the bank.  Simply buy tasty, inexpensive wine.  Easier said than done though, right?  No worries because I have you covered.

Understanding that taste is subjective and is as unique as the individuals doing the tasting, I hesitate to make recommendations to people based solely on what I like.  So I reached out to a couple of friends to join me in making some wine recommendations for the holidays.  I asked each to give me 3 wines under $30 per bottle that they enjoy and to tell me why they enjoy them in hopes of passing along some everyday gems to you.

First up is Joe Rustad.  Joe is a technologist from California now living in Toronto.  My wife Angela and I met Joe and his wife at a tasting at Nickel and Nickel Winery during a recent trip to Napa, CA.  He learned to love wine around his in-laws’ kitchen table, adjacent to the vineyards deep in Niagara wine country.

Here are three wines that Joe enjoys without stressing his wallet:


Napa Cellars Cabernet – Joe says this is everything that he wants out of a Napa cab.  It’s big and smooth, without too much fruit or oak.  “It’s a great example of Napa wine and taste like it costs twice as much.  Cost is about $24.

Hitching Post Gen Red – Joe says. “I normally associate Hitching Post with Pinots (because of the movie Sideways), but the amazing St. Rita Earth is rarely available under $30.  The Gen Red is a medium bodied blend under $20 and has a great balance and is just plain tasty.”

CMS Columbia Valley Red – According to Joe, CMS is a blend with a bit more oak and tannins that the other two he’s listed.  It’s a great wine for blind tastings, or to introduce to people who think that you are a wine snob.  The blend emphasizes the differences of Washington state from California.  You can score this tasty vino for about $19 a bottle.

Next is my longtime friend Rita Roane Blackwell.  I’ve know Rita since I was a teenager and her husband, Bobby, since elementary school.  Rita’s  bona fides run deep.  She is a Wine Consultant, Speaker and Planner who spends much of her time tasting wine.  For business and pleasure I assure you.  Referred to by her friends as “That Wine Girl”, Rita earned her Certification for Wine Studies from the French Culinary Institute in New York City.

Rita has tasted everything from “plunk” to the sublime.  Here are 3 wines that she enjoys without jeopardizing her son’s college fund:

2011 Bulgariana Cabernet Syrah Blend – For $17 a bottle, Rita claims that it is a super value without tasting like it.  This wine from Bulgaria has nice intense flavors of black current, cocoa and coffee with a smokey tobacco intensity.  It pairs well with a Gaucho Chili Coffee rubbed steak or a juicy burger with caramelized onions and smoked Gouda cheese. (I’m going to side-eye Rita here because she’s showing off).

Bailey Lapierre Cremant, Brut, Blanc de Noirs – A sparkling wine from Burgundy, France, Rita says, “It’s a bottle you can enjoy everyday that you want.  It’s made with all Pinot Noir grapes, and is fresh with lush fruit and a full-mouth feel.”  Average price is $24.

2015  Mouton Noir, O.P.P. –  The O.P.P. (Other Peoples Pinot Gris) from Willamette, Oregon is a Pinot Gris that Rita loves to drink during the holidays.  It’s fruit forward and well balanced.  Notes include apples and pears, and it has a tart and slightly creamy finish.  The average price is around $18.

Those who really know me know that I am a big fan of California Cabernet Sauvignon.  But I enjoy other wines too.  When I don’t want to tap into my collectibles, I turn to tasty, affordable wines that I can sip guilt-free. But first, a little about me.  I’m a drunk.  You know that.  End of story.

My 3 under $30:

2014 Conundrum  Red Blend – From the Wagner Family of Wines, the inky 2014 Conundrum is surprisingly bold.  This full-bodied wine is my everyday go-to wine.  Made of Zinfandel and Petite Syrah, Conundrum offers layers of rich flavor that include dark fruit, vanilla, burnt sugar, and cocoa.  It can stand up to a good steak or juicy burger. I had it last night while snacking on some Korean BBQ flavored beef jerky.  ‘Twas very good.  Enjoy, slightly chilled, for about $22.

2013 If You See Kay – Originally attracted by the funky label, this quickly became one of my favorite Italian wines.  It’s rich, deep purple, full-bodied and great for cold winter nights.  Notes of blackberry jam, plumb, and spice grab me by the collar and yell, “drink me”! When entertaining, I enjoy it with a homemade lamb bolognese and pasta dish or a plate of cheese and olives while watching Netflix.  80% Cab, 10% Petit Verdot, 5% Syrah, and 5% Primitivo.  It’s a steal at $20 a bottle.

Owera Vineyards Semi-Dry Riesling – For my third wine, I’m going to stay local.  Owera Vineyards is a lovely little winery located in Cazenovia, NY just a few short miles from my home.  It’s beautifully decorated and the food that they serve is outstanding.  And so is their semi-dry Riesling.  Not too sweet, this Riesling is crisp with notes of grapefruit and peaches.  It’s a good representation of New York State Riesling.  It averages around $17.  Hopefully you can find it in a shop that features a New York State wine section.  If you live in Central New York, put it on your “must visit” list.

So there you have it.  9 different wines from 3 distinctly different wine enthusiasts.  I’m sure there are dozens and dozens of wines that could be on our lists, but we want to preserve opportunity for you to go out and find some gems of your own.  I know that my future wine procurement activity will begin in earnest starting with the recommendations from Joe and Rita.  I can’t wait to discover what they enjoy about those wines.

What’s your 3 go-to wines for under $30?  Please feel free to share them here and I’ll pass along to my wine-drinking friends.

A very special thanks to Joe Rustad and Rita Roane Blackwell for generously sharing their passion for wine with us.

Course Correction

course correction

Hi guys.  I thought I would check in since it has been a week or so since my last post.  I have begun the process of course correction in an attempt to address the lack of work ethic and the 6 pound weight gain that resulted.

Before I could begin to right the ship, I first needed to understand where and how things went wrong this summer.  This is the time of year when I am most active and carry the fewest pounds.  Not so this year.

The first issue is that my aerobic exercise was way down.  At the recommendation of my doctor, I ceased competing in triathlons and, therefore, stopped training.  So swimming, biking, running and brick training went out the window.  At least to the degree that is required to be race ready.  I also strained a calf muscle and that had me sidelined for the better part of a month.

The second issue was that I did not adjust my caloric intake to reflect the decrease in aerobic exercise.  I continued my merry ways of eating, drinking, and snacking despite the fact that I was burning fewer calories.

I knew that, if I was going to get back on track, I needed to return to a healthy balance of resistance training, aerobic exercise, and smart dietary choices.

This past week, I returned to my normal resistance and strength training routine of working the major muscle groups in my arms, back, core, torso and legs.  No problem there.  Just a matter of focus.  I had to remind myself that we lose roughly 1% of muscle mass a year after age 40 and even more after age 50.  So if I am going to keep things tight in the middle ages, I need to be vigilant with regard to strength training.

To get back on top of my aerobic game, I ventured to my local running apparel shop to get properly fitted for running shoes. I attribute some of my running injuries to improper foot gear.  I was fitted for a shoe with proper width, some stability support and appropriate cushion.  I ran three miles without issue and felt pretty good.  I round things out with cycling, treadmill and plyometrics.

Perhaps the most important part of my course correction plan was addressing my inner demons.

Salt monster

Fans of the classic Star Trek series will remember the “Salt Vampire”.  You remember this chick?  Bones McCoy was whipped over her and ignored the fact that she was literally sucking the life out of the Enterprise crew.  Remember her?  Well that bitch lives inside of me.  Clawing at me from the inside, driving an insatiable need and desire for salt.  No manner of exorcism can expel her.  She sits inside me demanding chips, nuts, olives, crackers…anything with salt.  And it comes at anytime of day with unpredictable consistency.

This past week I attempted to limit my calories and alter my palate.  I adjusted to reasonable portions for lunch and dinner, eliminated salty snacks and added fresh fruit as a substitute.  I also added more lean and organic proteins to my diet for proper muscle building.  And I adjusted the point of consumption of wine downward from 7 days a week to 3.

While it is still early in the process, I have loss 2 of the 6 pounds that I have gained and my muscles feel tighter and stronger.  It is at least a sign to me that the ship is now headed in the right direction.

If you are willing to share, I ‘d love to know about your inner demons.  Do tell.