by Rupe | Dec 25, 2014 | Health-Wellness-Sex
Indulge Yourself!
It’s been a long day, a long week…heck, the whole month seems to be moving at a snail’s pace. If you need a pick-me-up, how about some good food, relaxation, and maybe a little laughter. We’ve got 15 great ideas for affordable, healthy indulgences that will recharge your energy and spirit. Continue reading at WEBMD.
by Rupe | Dec 24, 2014 | Fitness
Narrative: (Duration – 50.02 mins) → My Nike Line
Got my run in early today so that I can go eating…just kidding. Generally, I feel very good today on the eve of Christmas. Specifics: Worked the elliptical today – inline15°, SPM at 82 and resistance of 2.0. No change in the music department from yesterday, I continue to rock Jason Derulo and added a bit of PitBull in my earphones. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 24, 2014 | Fitness
Narrative: (Duration – 49.48 mins) → My Nike Line
Okay run; felt a bit tired tho, but my left rotator cuff issue is less pronounced today – after the wife gave me some medicine for it. Specifics: Worked the treadmill for 5 miles at level 6.0. My Nike+ app so surprisingly cooperative today – no issues. No too much change in the music department, I continue to rock Jason Derulo and added a bit of PitBull in my earphones. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 22, 2014 | Fitness
Narrative: (Duration – 47.10 mins) → My Nike Line
Okay run; felt a bit tired tho, but my left rotator cuff issue is less pronounced today – after the wife gave me some medicine for it. Specifics: Worked the elliptical with incline at 18.0° for most of the workout; a resistance between 1-3 and SPM 72-80+. My Nike+ app started to track at an elevated rate so I primarily used the elliptical for data. No change, I continue to rock Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 20, 2014 | Fitness
Narrative: (Duration – 95.11 mins) → My Nike Line
A bit of a achy run today; having some issues with my left rotator cuff. At any rate, I was going for a 10 miler today but my iPod died on me – the first time this has ever happen to me ever. Needless to say I was not too pleased. I did a split workout today (Treadmill & Elliptical) Specifics: For the first 5 miles I broke up the workout in 10min increments at levels 5.2 – 7.0. I then switched to the elliptical – incline between 16.5° to 18.5° for most of the workout; a resistance between 1-3 and SPM 72-80+. I felt really tired at the 7.75 mile mark. I continue to rock Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 19, 2014 | Fitness
Narrative: (Duration – 49.38 mins) → My Nike Line
Felt not so much up to myself today; a bit unmotivated. At any rate pushed through. Will look forward to a long run day tomorrow. Specifics: Incline between 16.5° 0t 17.5° for most of the workout; a resistance betwen 1-3 and SPM 80+. I only felt tired at the final 1/2 mile mark. I continue to rock Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 18, 2014 | Mentoring
Networking is one of the most challenging skills you may have to learn in the world of business. It can be an awkward experience, having the attention of a group of strangers focused on you, and trying to make a good first impression.
It’s an important moment. The person opposite you might be someone who could make or break your career. If you make a good impression, he or she might be able to refer your next big client, or have the influence to help you land that next big contract. Continue reading…
by Rupe | Dec 17, 2014 | Health-Wellness-Sex
It’s the holiday season, and along with that comes parties and lots of drinking. Liquid calories can torpedo an otherwise-perfect diet plan, but Caroline Cederquist, MD, a weight loss specialist, says that doesn’t have to be the case if you make smart decisions.
Q: What is the effect of alcohol on our overall nutrition plan?
A: There are several effects of alcohol, one of which is that drinking alcohol tends to lower inhibitions. So after having a glass of wine or two, sometimes people will have lower resolve to avoid dessert, or eat less, or stay within a certain calorie plan.
Another thing we know about alcohol is that it can really disrupt sleep, which can really have an effect the next day in terms of caloric intake. Continue Reading at WebMD
by Rupe | Dec 16, 2014 | Fitness
Narrative: (Duration – 60.0 mins) → My Nike Line
Pretty good run today on the elliptical; not too late. Specifics: Incline at 16.0° for most of the workout; a resistance betwen 2-4 and SPM 80+. I didn’t really feel that tired, but I had to push when I went up to resistance 4. Felt really tired at the end I continue to rock Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 15, 2014 | Health-Wellness-Sex
Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight-or-flight” response, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. Read more
by Rupe | Dec 13, 2014 | Fitness
Narrative: (Duration – 46.50 mins) → My Nike Line
Routinish run today; another late run on the elliptical. Specifics: Incline at 15.5° for most of the workout. First 10min, resistance of 2 and SPM 80+, second 10mins, resistance 3, third 10mins resistance 2 again and then went to 4. I finished out with 2. Felt really tired at the end. It may have something to do with putting off my workout until late. My energies seem to be down at that time. Will have to change it up. Still rocking Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 11, 2014 | Fitness
Narrative: (Duration – 37.49 mins) → My Nike Line
Pretty easy routine run today on the treadmill today. Should not have waited so late to run but it felt ok nonetheless. Specifics: Started at 6.0 for the first 10min, then 6.5 for second 10mins, then 7.0 for 3rd 10mins. I then went down to 5.2 for roughly 5mins then went up to 6.5 to finish out. Still rocking Jason Derulo in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 9, 2014 | Fitness
Narrative: (Duration – 36.13 mins) → My Nike Line
Records continue to fall here at Rupert-ville. Cut my 5-miler by 44 seconds overall 1-sec off my 
fastest mile. I do feel a bit sore, but overall fine. It appears recovery is taking less and less time and that is great all around. Specifics: Elliptical set at resistance 2 and incline15°; kept the SPM at roughly 81. Started relatively fast since this was gonna be a short run and kept the pace. Didn’t really feel tired at any stage. Jason Derulo continues to rule the day in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 8, 2014 | All Things Jamaican
Doing a bit of research on Jamaican History, I came across this video of a Canandian-Jamaican, coolie chick who lays it down about the Jamaican culture.
by Rupe | Dec 8, 2014 | Fitness
Narrative: (Duration – 100.00 mins) → My Nike Line
Went a bit Gumpish today – my second 10 miler in recent weeks. I really feel my body getting fit with each step and running such high miles close together is quite a feat for me. I think this is the most I have done within days of each other in a long time. If I keep up this pace, watch my diet and start weights in the Spring, I will be good for my first 1/2 marathons and a series of 10k’s. I will try to get the missus onboard as well. She is doing fine too. Specifics: Elliptical set at resistance 3 and incline15°; kept the SPM at roughly 77. Started relatively slow since I knew was gonna be a long run. I think I probably started too slow. At any rate, I picked it up in the middle stages, but by the time I got to the 7mi point I was pretty tired. I got a second wind in the late stage of the 9th mile. I did experience much endorphins this on this run. Finally, Jason Derulo was the play of choice – really cool music to work out to, especially – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 6, 2014 | Fitness
Narrative: (Duration – 90.10 mins) → My Nike Line
Pretty crazy run today on the elliptical; broke several times – fastest 5k, 1k and mile. I kicked it up to resistance 3 and worked between 2 and 3 for the entire period. I also managed to stay pretty much above 80 SPM for the entire workout. I was even able to kick into the high 80’s to low 90’s early on. I absolutely feel the fitness level kicking up. Also, I am able to maintain a pretty good pace. I will probably do a light workout tomorrow and then do my long run on Friday. Also, I am listening to Jason Derulo during my workout – it is the total bomb fo-real! That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 5, 2014 | My Videos
Alicia does it again – an extraordinarily gifted poet and an important voice and spirit.
Personally, I think the song should be “We are Extraordinary People”. Really love it!
by Rupe | Dec 4, 2014 | Fitness
Narrative: (Duration – 36.57 mins) → My Nike Line
Pretty crazy run today on the elliptical; broke several times – fastest 5k, 1k and mile. I kicked it up to resistance 3 and worked between 2 and 3 for the entire period. I also managed to stay pretty much above 80 SPM for the entire workout. I was even able to kick into the high 80’s to low 90’s early on. I absolutely feel the fitness level kicking up. Also, I am able to maintain a pretty good pace. I will probably do a light workout tomorrow and then do my long run on Friday. Also, I am listening to Jason Derulo during my workout – it is the total bomb fo-real! That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 3, 2014 | Fitness
Narrative: (Duration – 47.05 mins) → My Nike Line
Pretty good treadmill run today. Mainly ran at 1-2° incline and varied speed between 5.2 and 8.0; actually I only ran 8.0 for a minute then drop to 7.5. All in all a pretty good workout. Will push to get tomorrow in earlier and do my 10 miler on Thursday or Friday. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Dec 1, 2014 | Fitness
Narrative: (Duration – 60.01 mins) → My Nike Line
Today I start my final month of workout for 2014. I am calling it 2014 Strong. I intend to cover 100 miles this month. I missed my previous goal by roughly 27 miles. I chalk that up to a few really cold days and a sick spell that had me out of commission for just over a week. I was able, however, to get in my longest run during the challenge. I did 10 miles. At any rate, this is my first run for December. My intend is to have at least 4 workout per week and average 25 miles. Today, I felt pretty good on a 7 miler. I felt a bit fatigues at the 4.5mi distance, but things pickup after. I will push to do at least one 10 miler plus each week or at least 3 per month. I feel ok right now. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 29, 2014 | Fitness
Narrative: (Duration – 30.14 mins) → My Nike Line
Just a quick recovery run after my 10 miler a couple says ago. Felt okay legs are still a bit sore when I am not warm, but I am fine. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 28, 2014 | My Videos, what the...?
It takes a clear head to drill into the bedrock of history, especially when that history contains some pretty atrocious acts. Lucky for us, Stephen Fry is up to the task.
Racism makes no damn sense to me. No damn sense whatsoever…
by Rupe | Nov 26, 2014 | Fitness
Narrative: (Duration – 97.00 mins) → My Nike Line
Another record today again – longest run in roughly 11 years. I split my workout between the treadmill and elliptical today. For the first 5 miles I ran the treadmill and then stepped over to the elliptical. This is the first time doing this, but it broke up the experience and I rather liked it. On the treadmill I alternated in 10 min intervals between 5.0 and 7.0 MPH and on the elliptical I did mostly a sprint keeping the resistance between 1 and 2, the incline at 15°, pretty much steady around 78 SPM pace. I chalked up a 7.0 intensity due to stamina beyond 6 miles. I felt really burnt at the 6 – 7 mile marker. I suppose my body was saying – “dude, what the heck…time to stop already”. But as I push through around the 8.75 mile marker, I literally felt the endorphins kick in and I felt like I could keep going forever – I really did not feel tired at all. I stopped at 10.00 because that was my marker – in fact, my original was only to go 9.00. I started off listening to Amazon, but the stream started to get spotty and mess with my run, so I switched over to Pandora for the rest of the run. I really like these JBL earphones – light nice and sound great. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 26, 2014 | My Videos
[fvplayer src=”https://ruperthussey.com/wp-content/blogs.dir/3/files/2014/11/2014-10-27_bigchange.mp4″ width=”640″ height=”360″ splash=”https://ruperthussey.com/wp-content/blogs.dir/3/files/2014/11/ferguson.jpg”]
Came across David Miller on FORATV discussing the predicament of young black males in our country. This absolute is right up my tree. Not only am I a statistic, like David I am raising a beautiful son. He is extremely smart and is I just so proud of him. I don’t know what I would do if he falls prey to some over zealous rookie trying to establish his bonafides on his precinct team. I am sure civil disobedience would not be the first or second thing on my mind.
by Rupe | Nov 25, 2014 | Fitness
Narrative: (Duration – 43.00 mins) → My Nike Line
Second fastest run in a very very long time. I ran on the elliptical with the following constraints – 15degree incline, 2 resistance and a steady 80+ SPM pace. This time around Pitbull was in my earphones. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 23, 2014 | Fitness
Narrative: (Duration – 41.19 mins) → My Nike Line
Run was the fastest in a very very long time. I ran on the elliptical with the following constraints – 15degree incline, 2 resistance and a steady 80+ SPM pace. Shifted over to listening to Amazon to push my workout; it was ok, I need to streamline the songs a bit more tho. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 22, 2014 | Mad Musings, what the...?
As the turmoil in Ferguson, Missouri, unfolds, questions about the United States’ commitment to human rights are once more headlining news coverage around the world. The uncomfortable international spotlight on such domestic problems should not be surprising. American racial inequality regularly dominated foreign news coverage during the 1950s and 1960s. U.S. policymakers were eventually forced to respond, in part to protect America’s image abroad. Read more on Foreign Affairs
My thoughts:
I am not sure if this is a defining moment in our history, but it certainly points to the fact that we have a far way yet to go in fixing us. This means that we, as a country, must be careful with motes.
by Rupe | Nov 18, 2014 | Fitness
Narrative: (Duration – 45.5 mins) → My Nike Line
Really awesome workout today on the elliptical. I was able to work between 15 – 20 degree incline, 2 resistance at an average rate of around 82 SPM. I can feel my body getting fitter as I would not be able to maintain that pace a few weeks ago. The music by Pandora this time was also on point. I am really diggin’ the Latino flavor right now – a litttle PitBull and J-Lo…yes! That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 17, 2014 | Fitness
Narrative: (Duration – 60.00 mins) → My Nike Line
Nice incline walk-run today. Felt good with some good music from Rdio. Started feeling a bit tired at the 4.7 mile point but not too much. The music was able to push me through. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 14, 2014 | Fitness
Narrative: (Duration – 50.00 mins) → My Nike Line
Intended on doing a long run today but started and did not feel up to it, besides I have quite a bit to do in the office. I felt relatively strong so I will probably go for another run this evening to up my totals or I will wait until tomorrow dunno yet. I am having a bit of a syncing problem with Nike right now, should resolve itself soon tho. That’s it for now… Good livin’…just keep on movin’
Abdominal Exercises:
Oblique (L and R) Crunches w/35lbs DB – 4 sets of 25 reps each side – 200Standing Reverse Crunches – 4 sets of 25 reps – 100Hanging Leg Raises – 4 sets of 25 reps – 100Lying Left Crunches – 3 sets of 20 reps – 60Lying Right Crunch – 3 sets of 20 reps – 60Front Crunch – 6 sets of 15 – 90Decline Crunches – 4 set of 25 reps – 100Push ups – 4 sets of 25 – 100
Cardio: (Duration – 50.00 min) @ Intensity Level: 5.5
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.10
Goal and Statistics
Total Distance: 116.50 (111.40 + 5.10) miles (Goal 185/68.50 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)
