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First Place 80 and over



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Walking shoes are not my cup of tea. Get your first pair of running shoes fitted by a professional at a store where athletes shop. If  the feel like an old favorite boot that is probably the running shoe for you.


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Fruits and Veggies


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First Place 80 and over

My Smart Phone loses its UMPH and needs  recharged. My 83 year old body loses its UMPH and need recharged with  PROTEIN.  Eggs, broccoli, meat, cheese,and fish are good for starters. Remember the fresher the better. Cut out too much processing.






Last week I had a big fall while walking briskly.  I have no idea how I got up, took a selfie, and drove home. I do remember Ann on the phone with the 911 operator as the firemen came in the back door. That is the start of three days of miracles, answered prayers, and fantastic care in the hands of the Number One Trauma Unit in Texas.

I was in l La La Land from the time the firemen put me in the hands of the EMT, arriving in the emergency room, and then to the care of the trauma intensive care unit. I do remember telling the emergency room doctor that I felt okay and I was training to defend my title as winner of my division in the Brookshire Fresh 5, so check me out so I can go home.

I got the first jolt from the fantastic trauma doctor. “No, no, no, no to training for a five K. You got busted ribs and a punctured lung. I don’t want to put in a tube, and maybe it will fill up on its own. Breath into this thing as often as you can.” I like docs who put things in words an athlete understands. The medical language is scary. Closed fracture of Multiple Ribs of Left Side. Pneumothorax on Left.

Somewhere in my ICU time things changed. The fantastic staff took walks with me.  We talked about how I have been doing deep breathing exercises for four years. I was treated like an injured athlete who wanted to get back in shape. Before being released they all cautioned to limit my brisk walking to a quarter mile and have somebody with me.

Five days later I went for my final checkup. The nurse checked my vitals, gave me and said the lung was at 100%. Another of the fantabulous trauma gave me the green light to get back on my routine.

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First Place 80 and over

If you do what I do, you will improve your blood pressure, lower chances of dementia, Alzheimer’s, some types of cancer, many chronic diseases, heart and stoke problems, obesity, and stop getting old before you time. The doc also said that the chances of surviving trauma would really improve.

Ready?  This is what I do every day.


Drink lots of water and quit sugar drinks. Took about 18 months to go cold turkey on sugar drinks.

Eat at least five fresh or fast frozen fruits and veggies and almonds every day.

Walk Briskly, starting out for five minutes and kick it up. I do 20 to 40 minutes every day. Took at least a year to get there.

Get seven or more hours of deep sleep.  Make it an appointment to keep every day.

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Now here is the kicker.  Blow out all the air all the way to the bottom of your belly. Bring in all the air it takes to fill your lungs. Now blow the air out. Start doing this four or more times every day. It took over a year to breath this way almost all the time.

I am at 100%. Thanks to all my great care givers, and thank you for the prayers.




Blow out the old air out till it empties, your lungs  all the way to your belly. Breathe

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First Place 80 and over

in air through your nose till you fill your lungs full.  Blow it out. Repeat Repeat . Repeat Make it a new way to breathe.




Failure to warm up proves costly.

I rolled into Cherry Creek at 8:AM on a cold Friday morning. I had five layers of coats, my toboggan, facemask and two hoods. I know how to handle cold weather Got out of the truck, set the Run Program on my Smart Phone, and took off on my morning two-mile brisk walk.

All professional runners and walkers see the first major mistake of the day. I did not warm up.  Everything is going on schedule. On the last 200 feet I am a few seconds slow. At the right angle turn I cut across the grass. My big body went sailing like a flying walrus, hit the concrete, bounced, and lay there spread eagle with the breath knocked out. I heard a runner say “You all right?” I will never know how she got me up, how I took the selfie, or drove home. God works in mysterious ways.

The rest of Friday was a blur.  Ann got the five lays off of me, called 911. She kept me from passing out while staying on her smartphone with the 911 operator. The firemen arrived and were attending to me and my vitals and Ann was still on the phone telling the operator they had arrived. The medics arrived, loaded me in the ambulance, and off to Momma Frances in Tyler. I informed them I felt better and was training for the Fresh 5K in Early March.

We arrived and I was with the emergency room doctor. The great staff were moving me from one cart to another, prodding and poking Somewhere in this great reception I got the gown that covers nothing, but still had my pants and red running shoes. I told everyone who was there I felt better and was sure I’d be home tonight, a little sore, but home.

My trauma doctor arrived. First item on the agenda was the Fresh 5. No.No.No. .  He would see me later after my body fed his team more data. Brain scans. chests scans, etc. I am in the top Trauma unit in Texas, and one of the top 10 in the USA. This intensive care staff is the best of the best. My Doc came into the room. He had been in surgery for seven hours. He laid it out. Busted ribs, the left lung had been punctured, but had a chance to fill back up without surgery. He was watching the latest feed from my body thru the computers.  It will take six to twelve weeks or more to get back to where I was at 8 a.m. this morning.

 99% of me being smart is knowing what I am dumb at. My responsibility is to take advice from those that are smarter than me.

These three days with my trauma team were a bit painful but a great positive experience. I would not have made it without Murphy. Ann I love you. I am better today than Yesterday. That is progress.