Favourite Summer Moments

Lately we’ve been making a habit of going to John Lawson Park after work.

Either my husband or I will pick up mini-man from daycare and we’ll meet at the park. Big-man will pick up something to eat or pack a picnic at home and I’ll bring my running gear and enjoy the seawall while the guys play ball, frisbee or just wrestle around.

I think this has become my new favourite thing.

I have missed running; I haven’t done it much lately - only once a week or so for the last few months anyway. Now with this quick jaunt from either John Lawson to Dundarave and back or from Ambleside to Dundarave and back to John Lawson Park to meet up with the family, I’m getting out 2-3 times each week it seems.

Such a beautiful way to enjoy the dinner hours.

What is your favourite thing this summer?

Posted in Home Life, Loving Life | Tagged , , , , | 4 Comments

The Winds of Change

Photo: mollypop on Flickr

Photo: mollypop on Flickr

I’ve been on hiatus.

I haven’t been online much other than for work lately. In the last month I haven’t touched either of my blogs nor have I spent much time on Twitter or reading my feeds even. My Google Reader has over 1000 unread items and I haven’t had the energy or the inclination to read them lately.

I think I have officially experienced online burnout. There has been so much going on in my life that I haven’t had the time or the drive to document it. I wish had. It’s been an amazing month.

May started with the BCAMA Vision 2009 conference, which I documented - my last blog entry until now. I went to the Third Day concert with friends, spent a weekend at the Unite in Worship Conference, spent the long weekend rehearsing and leading the music at my church and spent every spare moment at John Lawson Park with my husband and son or running the seawall from Ambleside to Dundarave and back. I also fit in my first Grouse Grind of the summer, did two concerts at Lynn Valley Days in North Vancouver - one playing my trumpet with the Lynn Valley Black Bear Band and one singing with a cover band called Lost & Found.

If the sheer pace of May wasn’t enough, here’s what’s been keeping me really preoccupied: we’re selling our home.

We bought our little condo from a friend of my sister in law 5 years ago, just before we got married. It has been our little slice of home here in North Vancouver and has served us well. I love this area and even launched Urban Shore to share my neighborhood with others but now the time has come to move on. My son is now 3 years old and needs more space than an 800 square foot 2 bedroom, 1 bathroom, 2nd floor apartment can provide.

We’ve cleaned and packed stuff we don’t use, hired a realtor that we met when we went to look at a great little townhouse in Burnaby - in Greentree Village, one of the neighborhoods we’re considering, and fixed up a few things that needed it… a little patch here, a little paint there. Our realtor, Ruth Hanson (from Prudential Sussex Realty) has been great; she’s the kind of woman who inspires confidence. She’s not overly ’sales-y’, she’s sincere and knows what she’s doing. I think we’ve made a great decision, but we’ve been busy…

Last week Tuesday we moved out extra stuff we don’t use; Wednesday we had the carpets and furniture cleaned (why did we never do this for ourselves?! They look great!) and Friday Ruth had a photographer and a floor plan guy come through and do their thing.

We then signed the contracts with Ruth on Sunday and the condo then hit the back end of MLS on Monday. Monday mid-morning Ruth had the realtors from her office through; Tuesday was a realtor’s open and I hear several realtors and a couple of private parties came through; and Wednesday our listing went live on the public MLS site.

This coming Sunday is our first public open house from 2-4pm.

This has happened quickly. When we haven’t been cleaning, fixing, packing or viewing other places, we’ve been glued to MLS to find a new home. Here are a few of our photos:

3rd-street-condo-outside

Front of the property on West 3rd Street, North Vancouver

3rd-street-north-vancouver-condo-kitchen

The kitchen we renovated with our favourite finishes

north-vancouver-2bedroom-condo-for-sale-dining-room

Our dining table; you can see the Italian porcelain tiles *sigh*

You can see all our photos in a great little slide show on Ruth Hanson’s website, or have a look at our public MLS listing for all the specs and details. Here’s the floor plan: 204 - 310 West 3rd Street (.PDF)

I wish I knew where we were going to end up.

I wish I could say we’ll be staying in North Vancouver, but I don’t think it’s in the cards for us. I love it here; it’s my home… but for only a little more than our place is worth here we can get at least another bedroom, another bathroom and a yard in some other places in the Lower Mainland. The places in our price range in North Vancouver are really small or more run down than we’d like, so as much as it will break my heart to leave, I promised my son we’d find him a place with a small yard.

We’re going to look at two places on Sunday: one in East Hill on the side of Burnaby Mountain, just off the Barnet Hwy and one in Westwood Plateau in Coquitlam. East Hill is more modest but closer to my life in North Vancouver, and it does have an indoor pool and clubhouse for the complex residents. Westwood plateau is way bigger - 2,600 square feet rather than 1,600 at East Hill - but it doesn’t come with the pool and is a little more expensive… not to mention 15 minutes farther away from my job. I’m actually not sure yet whether it has a yard at all, so it may be off the short list once we see it.

My home will always be in North Vancouver. I have no intentions of changing jobs, churches or daycares. I will keep going to band rehearsals and hanging out with my family there. So I’m really torn between a more modest place closer to my life or a bigger, nicer place a little farther away.

This kind of change is so stressful… I can only hope the perfect solution lands in my lap.

In the meantime, if you are looking for or know anyone who is looking for a 2 bedroom apartment condo in North Vancouver, feel free to contact my realtor to schedule a tour:

Ruth Hanson
Mobile: 604-880-5036
ruthhanson [at] shaw [dot] ca
www.ruthhanson.com

Posted in Home Life | Tagged , , , , , , , , , , , , | 3 Comments

BCAMA Vision Conference 2009 Notes

Today I had the privilege of attending the BCAMA Vision 2009 Conference at the Four Seasons Hotel Vancouver. It was a fantastic event with excellent speakers.

I thought I would post my notes here for anyone to reference. Some may not make as much sense as others, but there are some key takeaways I found that I’ll share at the end of the point-form notes for each speaker.

Speaker #1: Ken Schmidt

Former Communications Director, Harley Davidson Motor Company, Leading Fortune 500 Consultant
Topic: Revving up Customers to Make the Big Noise

  • In 1900 people could choose 2 modes of transportation: horse or bicycle
  • Harley Davidson was born with a vision to adding a motor to a bicycle
  • At the same time, Ford was building the first cars
  • Bad guys ended up using cars; police ended up using motorcycles
  • Big ideas were missed at that time: 1) Motorcyclists liked to gather together, and 2) Groups of motorbikes attracted a crowd
  • Motorcycle races became one of the world’s biggest sporting events – racers would go over 100mph with no brakes
  • Only Harley-Davidson and Indian survived the depression
  • Used the downtime to play with colours and stylistic changes
  • During WWII all Harley-Davidson bikes were built to support allied troops in the war effort
  • After the war, soldiers who had used motorbikes in the war wanted to ride them for fun
  • Pilots were also drawn to riding
  • An elite group of flyers were called the “Hell’s Angels” – after the war they focused on motorbikes and started removing all unnecessary parts from their bikes i.e. mufflers (called chopping = choppers)
  • Media determined that motorcyclists were to be feared
  • Harley-Davidson had always tried to have a brand reputation based on being clean-cut, simple and useful. They tried too hard to show a clean image.
  • Honda then appeared on the scene with very good quality bikes and a slogan of “You meet the nicest people on a Honda”. Millions bought Honda bikes.
  • By 1985 Harley-Davidson could barely sell 30,000 bikes worldwide
  • The media then basically printed Harley-Davidson’s obituary by telling Americans they could get better quality from overseas
  • The best way to make change is to simplify. Don’t make it more complicated.
  • Harley-Davidson was not creating demand. They were focused only on product: Creating a great product
  • Standard operating procedure, as a rule of thumb, is wrong and shortsighted. Don’t do things the same way everyone else is doing things.
  • At that time, Harley-Davidson came out with the world’s first V-twin engine – the first new bike engine in 20 years. Media jumped all over it and it graced the covers of all industry magazines but people were still not buying.
  • Only tried and true Harley riders were still buying.
  • Quality message had no impact because the entire industry was high quality
  • Everything they’d done had failed; what would they need to change?
  • There was no such thing as a motorbike test ride at that time so they decided they’d take truckloads of bikes to where blue collar guys were congregating and let anyone who was fit enough to ride one take a bike for a spin.
  • While they were on the road at these events they talked to people. Loyal customers were upset at where the company had gotten to – the brink of bankruptcy – and wanted answers. Over that time they developed some answers to the questions so they could have those conversations.
  • Each test ride was an opportunity for market research, so they asked the question, “What do we need to change to make you want to buy it?”
  • Every single answer was something to do with customization – handlebars higher, wider, further forward, further back, lower seat, higher seat etc.
  • The key was customization. Ask the customer what they want, build it, then sell it to them.
  • The 1986 Harley-Davidson parts catalogue was 56 pages; it is now 1500 pages.
  • Customers enjoy giving suggestions; people want to be listened to. They want to be important to you. They want to be heard
  • People want someone to do something special for them.
  • All things are equal to someone who doesn’t own your product yet
  • Every employee models the behaviour of their leaders
  • People need to be nurtured and made to feel special
  • Create a great culture; people need to love their jobs
  • People support what they feel they helped to create (employees and customers)
  • Harley-Davidson then started a Harley Owner’s Group club – a social club that gets together at their home dealership. There were chapters all over North America.
  • Customers and staff were becoming friends
  • Word of mouth ->advocated -> ambassadors
  • We go where our friends tell us to go
  • We are an invisible species; all of us want to be noticed. Look at me I’m important.
  • A new Harley-Davidson slogan was created: “We don’t care how everyone else does it.”
  • What are you willing to do differently today than you did yesterday?
  • Sales in 1985 were 30,000 bikes; in 1989 they sold out at 70,000 bikes and in 2005 sold 320,000 bikes.

Key Take-Aways

It’s about customization. People want something that’s cusomized for them and they want to be a part of the process. They want to know their ideas are not only heard, but found to be valuable and implemented. People take ownership over things they are involved in creating; they want to be on the inside. If you involve them in the processes, they will be loyal to the outcome. This applies not only to consumers but to employees. People model the behaviour of their superiors, so if you have a behavioural problem, it’s quite possibly a top-down problem. If you lead by example and embody the corporate culture, people will follow suit and create success.

Speaker #2: Brad Gamble

Senior Director of Marketing, McDonald’s Canada
Topic: still lovin’ it

  • In 2001 sales were trending down within restaurants; sales growth was coming only from new restaurants.
  • McDonald’s was operating under the philosophy of “build it and they will come”

What needed to change?

  • They needed to increase sales at each location; they needed to be more customer-focused; they needed to build a rock-solid foundation; they needed to ensure the right organizational structure
  • and they needed to make their brand more relevant.
  • Growth comes from being better, not bigger.
  • Five drivers of superior customer satisfaction: people, products, place, price, promotion
  • New products were brought in: salads, angus burger, ciabatta buns, sandwiches etc.
  • New décor that was more inviting “come and stay a while” feel
  • Those 5 drivers would be the way to achieving enduring profitable growth

What were the results?

  • 6 straight years of same store growth
  • 25% increase in guests served; now 58M daily
  • In 2008, same store sales growth was 7%

Building Brand & Retail Energy

  • Surprise and delight the consumer
  • Challenges: navigating new and ever-shifting landscape; consumers are equal partners in brand formation; raised bar on flexibility and transparency; everything moves at the speed of light; your brand is global
  • How do you build a true relationship? Create a connection, an intimate bond. Be relevant - trends, build on emotive connectivity. Become their favourite. Make them say, “I like what they offer.”
  • Think like a brand; act like a retailer. Provide retail solutions that fit their needs.
  • Internal – perfect execution, commitment to improvement, engaged staff, collaboration at all levels
  • External – all touch points must reinforce brand vision: design, menu, packaging etc. Positive talk value = personal endorsement ->brand loyalty. Do the unexpected
  • Surprise and delight = Retail Energy
  • Transform brand ‘friends’ into brand ‘lovers’
  • Cannot create enduring profitable growth by discounting
  • No one touch point will do it; it’s a process

Key Take-Aways

I didn’t particularly care for this presentation. Don’t get me wrong, I can see how McDonald’s is a very high profile brand that has worked very hard to grow and maintain market share in an ever-fragmented world, but I felt it was a bit self-congratulatory. If there were any take-aways for me they were change, evolve, stay relevant.

Where I think McDonald’s does do a fantastic job is in their commitment to operational excellence and consistency. Having said that, as I sat with an old colleague of mine we couldn’t help but notice the brand new coffee cup they have just rolled out (which they left for each delegate) is non-recyclable and has a cute little drawing on it showing it should go in the garbage can. That kind of rubbed us both the wrong way in this age of environmental responsibility. I also have a hard time getting on board with marketing that aims to sell food products that have made a huge impact on the North American population’s obesity epidemic, but that’s a whole different discussion I guess.

Speaker #3: Jim Carroll

Futurist & Marketing Trend Consultant to Fortune 500
Topic: Innovation in the High Velocity Economy
Jim Carroll’s Website
Jim Carroll on Twitter

  • Cell phones, blackberries, iphones to become the credit card of the future
  • People are looking for inspiration; we need to know things are getting better
  • Broadcast and entertainment industries are changing rapidly
  • Location intelligent professionals; technology is being used to create competitive advantage e.g. using google earth to do market research and target communications by house size
  • For people completing science degrees and trades, ½ of what is learned in 1st year is obsolete by the time they graduate. Technology is changing that fast.
  • Product lifecycles are significantly reduced. The typical digital camera has a product lifecycle of just 3 months before it will be rendered obsolete by the next development.
  • The world is evolving. How do we respond fast?!
  • Regular ongoing terrorism in the press – economy, layoffs, stock market, mortgage crisis, swine flu etc.
  • We have been here before; recessions are not new.
  • We always overestimate the change that will occur in the next 2 years and underestimate the changes that will occur in the next 10.
  • What can we predict with 100% certainty? Economic growth. We just don’t know when.
  • When do we innovate? Now or once the economy starts to rebound?
  • We have to innovate, change and adapt faster than we’ve ever done this before in order to survive.
  • The time to innovate, change and explore new opportunity is NOW.

Future Trends & Opportunity

  • Relentless focus on growth; find a new growth opportunity every day – business or personal
  • Need an ability to respond faster to market change; business cycles are way faster than they used to be e.g. a new video game launch produces 55-75% of it’s profit within the first 4-5 days of launch. Everything MUST be in order.
  • Ask, “Are we seeing increased signs of velocity in our business? Are we able to respond as fast as the velocity change?
  • How?” 1) Faster time to market, 2) Rapid ingestion of new technologies/methodologies, 3) Rapid refocusing of resources for opportunity or threat, 4) Operational excellence
  • Customer service is more important than EVER
  • Response to volatility
  • How do I structure my team? How do we transition products, image and experience to remain relevant? Evolve product, image and experience.
  • Brand image will be continually refreshed and re-enforced at every touch-point
  • Hyperconnectivity. Experience will be far more engaging
  • Rapid experimentation with price and product mix with operational excellence
  • We’re going to increasingly take our digital lifestyles outdoors
  • The world is a global idea factory – look around
  • There’s a changing source of innovation from North America to Asia
  • Leading R&D is taking place in India and China
  • A shift from corporate R&D to open R&D – global ideas machine. Open source. Crowdsourced?
  • Smaller organizations work faster and accelerate development
  • There’s a shift from hidden innovation to public innovation
  • Re-orienting our creativity will allow us to move faster and respond quicker
  • Brands are like people: they get stuck. They resist change and become irrelevant. They have lost touch with their core essence.
  • Your brand is not what you say it is; it is what THEY say it is
  • It costs substantially more to maintain brand relevance today; interactivity is the most significant part of brand image
  • Invest heavily in experiential capital – take the risk to try something out
  • Experiential capital = we’re not sure what’s right but we’re investing anyway
  • Don’t wait until the economy picks up

Ten Steps

  1. Observe
  2. Think
  3. Change
  4. Dare
  5. Banish (banish idea killing)
  6. Try
  7. Question
  8. Grow
  9. Do
  10. Enjoy!
  • Learning is what most adults will do for a living in the 21st century

Key Take-Aways

I loved this session. Even thought the key take-aways seem quite simple, it was a very inspiring presentation. It made me feel like I’m on the right track with my goals and philosophies. So here’s what I got from this: Now is the time to innovate. Evolve your brand. Move towards mobile. Connect. Engage. Try new things. Keep learning and changing.

Speaker #4: Richard Bartrem

Vice-President, Culture and Communication, WestJet
Topic: Five Secrets to Success

  • Airline industry is tough – net loss of 14B over the last 58 years. It has not made money.
  • 63 Canadian airlines have gone under in the history of passenger airlines
  • In the mid 90’s, WestJet’s founders looked at Southwest Airlines and wondered why no one was using that business model in Canada; they visited and studied them and learned.
  • There are 7800 WestJetters (employees), 1200 unsolicited resumes received weekly, 270000 guests per week, 4,150,000 cookies consumed each year.
  • The coldest day ever for TAC (turn around crew) was -54C
  • Management and executive help out with TAC at Christmas
  • They have had 432 marriage proposals on board WestJet flights
  • All new staff get a 3-hour presentation from the company President and various VP’s
  • Hire intelligent people and then empower them to decide where they can be loose with the rules and where they should be tight with the rules
  • Their fastest ever aircraft turn time is 6 minutes. Every WestJetter traveling on any plane whether for work or pleasure cleans up the plane before deplaning – including management and exec.

WestJet’s Paradigm Shift

  • New way to price fares – simple with few rules, cost structure allowed massive reductions and breakthrough pricing; competition unsure how to react
  • The right language – Team Leaders (vs. Supervisors), People (vs. Employees), Promises (vs. Policies), Guests (vs. Passengers)
  • Unique culture of care – understanding what your people need to succeed: 1) appreciation, 2) sympathy to personal problems, and 3) feeling “in” on things
  • All employees have a mission/vision/values statement on their lanyard at all times and refer to them during the decision making process
  • Their culture supports a great guest experience, which delivers great business results
  • “We succeed because I care” – mantra of all WestJetters

The 5 Secrets:

1. We Care to Plan – Culture Department
Create a remarkable experience – CARE Department (execution arm of Culture Department). For every WestJetter who has a death in the family, new baby, marriage, graduation or special moment, each receives a hand-signed card from the President and all VPs.

2. We Care to Share
Employees share purchase plan. Owners try harder; over 80% of WestJetters are shareholders. Profit share parties – their people have earned over $155M in profit share since inception – twice yearly party where a % of profit is divided amongst WestJetters

3. We Care to (REALLY) Listen
Listen to their people: culture connection, tech talks, airport visits, test ideas – uniforms, commercials, snacks on planes etc.
Listen to guests: e.g. every commercial is tested with guests and WestJetters before going to market

4. We Care to Design
Design all experiences and processes to 1) make sure our WestJetters can be proud and successful, and 2) ensure our guests are getting value in everything we do
WestJet Care-antee

5. We Care to Celebrate and Have Fun
Profit share, kudos, birthday parties, new destination launches, incorporating family, fun is part of the fabric of our culture

Key Take-Aways

Wow. WestJet really leads the pack when it comes to treating people well - looking at people in a way that is so fundamentally different than how traditional business looks at people. This session got me thinking about how engaging people online is really just an easy way to build relationships and talk about stuff. When that stuff is business it’s a win for the company. Again, it’s all about people - people being made to feel special. People going out of their way to create great experiences, people being encouraged to share questions, concerns and suggestions and being really heard. It will become absolutely imperative if it isn’t already.

Speaker #5: Brian Scudamore

President & CEO, 1-800-GOT-JUNK?
Topic: Corporate Culture Turns Local Entrepreneur into Awarded International Brand

  • A company is a group of people; a brand is a group of people working together towards a common vision
  • You can never compromise on the quality of people
  • Business became boring because he had no vision
  • Print the picture, tell the story, get everyone on board. Don’t worry about the how, just look to the vision
  • Tough times are the impetus for change; innovate now
  • All new employees read the story before doing anything else; they need to be on board
  • Always know what you stand for – what you’re about
  • If you don’t have a vision, how will you get there? How will you know where ‘there’ is?
  • You can’t motivate people; you can inspire them to take action
  • They use a “Can You Imagine” wall of ideas. You can add your idea to the vision and it can be a really big dream, but you have to put your name to it and it’s there permanently.
  • It’s all about people; at one point in the early days, he fired his entire staff of 11 people and started over.
  • “It’s all about people” became an accountability statement; it’s what they stand for
  • People don’t fail; systems do
  • Know your values. Values are who you already are, what you’re about.
  • Systems are results by design
  • Communication was the #1 problem during growth.
  • Every day they have a 10:55am huddle – good news from the field, celebration of successes, new business intelligence, update from one department (different each time), Q&A, good news and then a group cheer (teambuilding)
  • Systemize your priorities. Every employee should have top 3 priorities for each week and adhere to them; don’t give in to the pressure to complete less important tasks because they’re easier

Key Take-Aways

You need to have a vision. You need to make that vision public. You need to paint the picture, tell the story, work towards the vision. Imagine it. Believe. Know where you’re going and make sure everything you’re doing is advancing that goal. Everyone has to share the vision because it is all about the people.

The Yahoo! Big Idea Chair: Panel Discussion

Kerry Munro, General Manager, Yahoo! Canada
Ken Wong, Acclaimed business professor, author, strategist
Maggie Fox, CEO and Founder of Social Media Group
(Maggie on Twitter)
Clare Meridew, VP Creative Director Interactive, GREY Canada

Intro from Kerry Munro:

  • Why do companies not have ratings and reviews on their websites? That shows a lack of interest in your customers and a lack of engagement with them

Initial statements from Maggie Fox:

  • Origins of social media: connecting with people who share like interests
  • You need to know what you want to accomplish with social media for it to be effective
    Ex. Yamaha corporate blog explained the 8month recall process which, in turn, significantly reduced negative online buzz
  • Social Media press releases can net huge returns as they did for Ford. Give people the tools to share your information with the right info and images.
  • Social media is not cheap; it’s only slightly cheaper than face to face

Statements & opposition from Ken Wong:

  • Opposing view of social media use – parable: Everyone agrees it’s important to be in top physical condition; we all know how to obtain top physical condition; we have not all committed to do that.
  • How to market in a recession:
    1) Do NOT cut price
    2) Do NOT cut spending
  • 30-40% of companies will cut marketing spend in the face of a recession to justify price cuts
  • What this tells us is that CEO’s believe marketing is a business expense, which means it must be made up this year. It’s not seen as an investment in the future.
  • If we make a promise and don’t keep it, it’s a lie. Marketing has to impact operations.
  • Hold steady with budgets and plans; the economy will begin to pick up in 2 quarters (plus a lag for unemployment, which is the last thing to be reversed)

Intro and Show & Tell from Clare Meridew

General Panel Discussion:

  • What’s Hot? Social responsibility/cause marketing, recession marketing (making things cheaper, last longer etc), mobile, personalization
  • Where are we going? Screens merging, there will be one single platform, content will be (even more) personalized, pay for performance?
  • Answer the question “How are you creating value?”
  • Traditional segmentation is useless
  • Average Facebook user is mid-30’s; fastest growing segment is women over 55
  • How do we buy media now if stereotypes/demographics don’t work anymore?
  • You need an insight channel; get the information from the web but do something with it
  • There is so much insight to be gained but you need to implement change as a result.
  • You must have the right person on the ground to implement corporate social media engagement; they need support, budget and staff
  • We need to retrain marketing teams – universities don’t teach marketing well at all i.e. most students will receive 90 minutes on market segmentation when it’s one of the most important concepts
  • We make excuses for the brands that ‘get it’ i.e. WestJet, 1-800-GOT-JUNK… because it’s too hard, too daunting, too challenging and calls for change
  • If frugal is the new black, blatant materialism is not going to cut it
  • Back to the original question: why aren’t you putting your customer service surveys online?
  • Negative feedback is generally self-moderated by the community of loyal brand enthusiasts; it’s an opportunity to address a legitimate customer service concern.

Conclusion

Over all I was really happy with the event. I left with a really great feeling about much of what I’ve already started doing in my business life. Now I want to create a Jerry McGuire style manifesto that’s either going to inspire a leap into the future, or it’ll have me looking for a new job :D

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I don’t know how to say this

I’m not very good at failing. I take it really hard. Tonight, though, my attempt at the Master Cleanse has come to an abrupt end due to a personal situation that has caused me too much stress… adding this cleanse just makes it worse.

I didn’t get off to a good start with it - having to spend most of day 1 in the hospital with my 3 year old really put me on edge, but today there was a last-straw kind of thing that just put me over the edge. I know some of you were super excited to see how this turned out for me. Sadly, it’s not going to this time around.

If you have an interest in doing the Master Cleanse I highly suggest you read any of the great books on the topic, prepare yourself and go for it. It is not easy. They say day 3 is the worst… guess that’s true.

Sorry to disappoint…

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Master Cleanse Day 2

Good morning! Well, um, at least it is now… it’s been a bit of a rough start this morning. Now that I’m sitting comfortably, I can tell the story of yesterday a little. If you have no interest in hearing about this cleansing process I apologize, please feel free to skip to another post.

Day 1 on the Lemonade Diet

Yesterday was Day 1 on the Master Cleanse and things went quite smoothly… the salt water flush worked very effectively and quickly. I started drinking the litre of salt water at 6am on the nose, finished it about 6:20 (I’m aiming for quicker - hoping to get it down within 10 minutes in future), it kicked in about 6:35 and it was all over by about 6:55. A lovely one hour process.

I have to say it was not pleasant, but there was nothing uncomfortable about it.

At 7am I had my first glass of the lemonade. It’s made with 2tbsp of fresh squeezed lemon juice (about 1 organic lemon), 2tbsp of organic grade 3 dark maple syrup, 1/8th tsp cayenne pepper and 80z of water. It doesn’t taste like lemonade… in fact I found it worse tasting than a bottle of salt water. It’s okay, though, I’m sure within days I’ll be craving it.

Some time that morning I developed a splitting headache. It may be from caffeine withdrawal, but it seems to be related to tension in my shoulders. I can’t seem to relax… that might be a result of being pretty cold for the last week or so. I’m usually cold, but when I cleanse I’m FREEZING. So I think being cold has caused me to hunch my shoulders thereby causing the headache.

Anyway… I went on about my day: took mini-man to daycare, came back had a 2nd glass of lemonade at 9am, went to drop my car off for servicing, and came home and decided to lay down for a nap - it was about 10:15am. My phone rang about 10:35 and I ignored it, but then it rang two more times in succession and I knew something was up. It was the daycare - mini-man had fallen and split his head open on the floor.

We gathered up his factor (he’s a hemophiliac and we happened to have some at home that we had been given to take to Mexico when we went in January), grabbed him from the daycare and headed to Children’s Hospital. Over five hours, 2000 units of factor, 2 popsicles, loads of stickers and snacks and 3 staples in his head later we were on our way. Unfortunately for me I didn’t get a chance to make any lemonade to go, so I went from 9am to 5pm with nothing but water. I was most definitely not feeling well when I arrived home.

So when we got home I immediately mixed up two drinks and drank them as fast as I could. I then mixed up another two about 6pm knowing I needed to drink at least 6 of them in a day. The second mixture I didn’t finish until about 8pm. In that time, the cayenne pepper had a chance to steep a little and despite my not enjoying spicy foods, I think I enjoy the maple syrup less. The more peppery flavour seemed to mask the syrup a little, so it is actually more palateble hotter. Ideally, though, you drink it within 10 minutes of making it because the lemon enzymes are still alive.

Day 2 - so much to learn

Well I had been tired last night, but when I got up this morning things went downhill. I woke up feeling dehydrated. I obviously didn’t drink enough yesterday - I had 6 cups of lemonade and 4 bottles of water.

This morning, I thought I would use that thirst to help me get the salt water down. I worried that if I pounded a bottle of water I might be too full to get the flush down, besides, I can’t help but think if you drink more water with it it will ruin the effects. The point is you’re supposed to have the water saltier than your body so it can’t be absorbed. If it’s not salty enough, it’s like soup and you’ll just absorb it. I REALLY didn’t want to consider absorbing a litre of salt water, so I opted to just drink it when I was already thirsty. Wow.

Let’s just say things went slower this morning. The flushing began before I even touched the salt water, and then I couldn’t finish the whole thing. I left about 2-3 oz in the bottom of the bottle but felt sufficiently cleaned out. I kept laying down waiting for more movement. In that time I was getting more and more tired.

I really should have watched the clock to make sure I had a lemonade one hour after the flush.

Instead I ended up snoozing all morning in a narcoleptic-like state, completely unable to respond - so tired. As if I had a flu, I could not open my eyes for anything. I finally dragged myself up just before 9am and guzzled a lemonade and a bottle of water.

I felt instantly better.

I need to plan things really well for tomorrow morning because I’m back to work tomorrow.

Posted in Loving Life | Tagged , | 2 Comments

A World of Rules & Regulations

I think my Strata Council President needs a hobby. This was posted the other day in the elevator in my building:

crazy-strata-regulations

Posted in Home Life | Tagged , , | 3 Comments

And Now the Master Cleanse Begins

master-cleanse-ingredientsSo as I wrote before, I completed a week of Re-Cleanse last week as a lead up to the Master Cleanse. I ended up basically finishing the cleanse Friday night, because yesterday was a bit of a free for all… I still ate really scarcely in the morning and mid day, but we decided to hit the road for a day trip, so severe limitations were not on the agenda.

I did indulge in a Grande Americano from Starbucks on the road and it was very enjoyable. I also attended a party last night and ate a bunch of appetizers and had a couple of Full Throttles with Tequila and man did my stomach hate me later that night. I felt like I might explode by the time I got home.

Lesson learned. I can’t eat junk food without feeling like… well, junk. Actually, I was okay with most of the food, but as soon as I added any sugar - I ate two pieces of fudge that we’d brought back from our visit to Hell’s Gate and a single small truffle - the nuclear reactions began.

The week of Re-Cleanse was a great success, though. I lost about 8 lbs and my skin is much clearer than it was at the beginning of the week. My sugar cravings are gone, I took only 3 sugar packets in my Americano yesterday as compared with the 5-6 I would have had before the cleanse and it tasted plenty sweet.

Master Cleanse Ease-In Day: Orange Juice

Today I am consuming only fresh squeezed orange juice to prepare for the Master Cleanse lemonade diet starting tomorrow. Most people would want to have 2-3 ease-in days to move from fruits & veggies only to veggie juice to fruit juice and then start, but because I did the week on Re-Cleanse I think that will suffice. You can just launch into the Master Cleanse without an ease-in if you want, but I can’t imagine it will be all that comfortable. I think it’s best to give your body the best fighting chance of success that you can.

So in total today I will consume the juice from 20 small navel oranges… maybe a few more. Each 10 oranges makes about 2 cups of juice. I’ve mixed 2 cups of juice with 500ml water and have just started my 2nd litre of this mixture at 3pm. I’ve also had one 500ml bottle of water that I downed first thing upon getting out of bed.

Also of note, I haven’t had a headache today from the missing caffeine :)

And, I actually just got my first hunger pang of the day, so that gives me hope I won’t starve on the Master Cleanse either. Other than orange juice today the only other thing I’ll consume is a cup of Senna Tea late this evening. That’s an herbal laxative in case you were wondering.

I’m really nervous about the salt water flush. Really. Nervous.

Each day I have to drink 1L of water with 2tsp-1tbsp of sea salt. That acts as a top-down enema. Yeah, good times. There’s a reason I booked tomorrow and Tuesday off work. I need to get my head wrapped around this. Apparently the salt water is roughly the same salinity (or higher) than your body and, thus, your body won’t absorb it. It will just go straight through. That’s the theory, anyway.

I won’t let you know how it goes. I mean, I will, but I won’t.

The Emotional Response

On the way home from shopping and church this afternoon I was thinking how much I’d like to eat a slice of cheesecake. It’s not that I’m craving it, because I actually can’t imagine the flavour of it right now. The Re-Cleanse does that to me - totally unaffected by food commercials and such. But it’s just that my body remembers something about how I feel when I sit down to enjoy my favourite treats - and cheesecake is most certainly one of those things.

In the same way I was mourning coffee last week, I sort of had a moment of mourning favourite foods. My first thought was, “I’ll just have a slice once I’m off the Master Cleanse and have eased back in to normal food.” Then I remembered how I felt last night after putting party food into a freshly cleansed body. Not so good.

I really hope this experience gets me to a place where food doesn’t have the same kind of associations it has had for me until now. But it’s strange, for now, the emotions that are cropping up about not indulging.

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Cleansing of the mind and… well, colon

Photo: ms.Tea on Flickr

Photo: ms.Tea on Flickr

So I’ve embarked on a journey of sorts… a journey to improve my health and mindset.

I’ve been a fan of regular cleansing for some years now, but have only been inclined to do a very gentle one-week cleanse, during which you still get to eat food. I’ve never fasted more than 24 hours either, but I’ve decided to dive into the Master Cleanse.

The Master Cleanse, also known as the Lemon Cleanse and the Maple Syrup Diet, is a dieting program created by Stanley Burroughs in 1941 and made popular by Peter Glickman through his book Lose Weight, Have More Energy and Be Happier in 10 Days, which promotes Burroughs’ regimen to a modern audience. Burroughs states that it is a detoxification program that aids in the removal of harmful toxins from within the body, as well as a reducing diet for loss of weight, and a cure for ulcers and “every kind of disease,” resulting in “the correction of all disorders [wikipedia]

I’ve had stomach problems for years now and have never been able to get to the root of the problem, nor put a name to my symptoms and discomfort. So my own analysis? I’ve just done damage by years of poor nutrition.

I’ve decided to start the Master Cleanse on Monday, May 4th.

Leading up to that time, I’m doing the gentler Re-Cleanse for one week. On the Re-Cleanse regimen, I eat a very simple diet and, ultimately, the same thing every day. This isn’t necessary, but it makes it easier for many reasons:

  1. I only have to cook twice during the week
  2. It prepares my head for going days and days without eating anything at all
  3. It reminds me how blessed I am to have a variety of foods to eat every day

So my meal plan on the Re-Cleanse program consists of the following:

  • Breakfast: 1/2 cup oatmeal with a few chopped up pecans and a chopped banana
  • Snack: 1 apple
  • Lunch: mixture of 1/2 cup brown rice, 1/2 cup lentils, veggies with a hard boiled egg
  • Snack: cuccumber, tomato, pecans & a couple of prunes
  • Dinner: same as lunch

I also have to drink a minimum 10 cups of water per day - but I’ve been averaging about 12-13 plus 2-4 cups of herbal tea.

Today is day 5.

So far, in 4 days I’ve lost about 5 lbs and my moods are very stable from the lack of sugar and the associated ups and downs. I love the feeling - it’s almost like being sedated, but with mental clarity. Last night I was really tired before dinner, though… but as soon as I ate dinner I perked back up.

It’s sort of shocking to realize the extent of the emotions we tie to food or drinks. The biggest one for me, so far, has been coffee. I’ve written before about my coffee addiction and this experience has brought to light just how much it has come to mean to me.

On the Re-Cleanse you can still have coffee, but only one cup a day and no sugar or cream… so black it is. But, because I’m starting the Master Cleanse next week and can’t consume any coffee at all during that time, I’ve decided to just wean myself this week so that I can (hopefully) avoid the awful caffeine withdrawal headaches. Yesterday I poured less than a full cup of coffee and it actually made me sad. It’s like I was mourning my coffee.

… now if only I can get so excited about downing a litre of salt water each morning, I’ll be all set.

This weekend will be a transition period - my Re-Cleanse ends Saturday and I am going to a party that evening and will end it beforehand so I can enjoy a little bit of food and drink. Sunday will be an ease-in day to the Master Cleanse - I’ll only be consuming orange juice while I try and get my head around a purely liquid diet for 2 weeks.

I’m excited to see how my body and mind cope with the Master Cleanse. I’ve planned to take Monday and Tuesday off work just to ease myself into this. While I am going to try and do 14 days, I won’t limit myself to that if it’s going well. Then again, I may not make it through day 1. We’ll have to see.

If you’re interested in trying this, you should pick up either Peter Glickman’s book Lose Weight, Have More Energy & Be Happier in 10 Days or Tom Woloshyn’s book The Complete Master Cleanse: a step-by-step guide to maximizing the benefits of the Lemonade Diet (this is the one I have, only  because Glickman’s book wasn’t available at Indigo when I went).

Posted in Loving Life | Tagged , , , | 1 Comment

Typical Vancouver Weather

vancouver-weather

Figures. I can’t wait for summer.

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The Respectable Way to Gain Twitter Followers

Photo: carrotcreative on Flickr

Photo: carrotcreative on Flickr

Recently I have noticed more and more people playing the twitter follow game: a rude, strategy-driven ploy to gain thousands of twitter followers in a matter of days.

Here’s the thing: you’re not fooling anyone.

If you have thousands of followers and only a couple hundred tweets, you’re either playing the twitter follow game or you’re REALLY interesting. If you’re that interesting, you can stop reading now. Thanks for coming out; I’m honoured.

If you’re mostly normal, it will take you some time to build up an authentic, conversational twitter community.

Here’s the respectable way to gain twitter followers:

Either a) I see something you said or found something in your bio and think you’re interesting, so I follow you. You then choose to follow me back or not, or b) you see something I said and think I’m interesting and so you follow me; I may then choose to follow you back. The more you tweet, the more likely I am to find something you say interesting; the reverse is also true.

Over time, as we both tweet interesting things, we grow the number of people who follow us and the number of people we follow.

Here’s the obnoxious follow game I’m talking about:

You follow me, usually as part of a batch follow of hundreds or even thousands of people at once with very little regard to relevance. I get an email in my inbox saying you followed so I check out your profile. You are at least slightly interesting if still a little new to Twitter (you’re not fooling anyone - we can tell by the absence of thousands of tweets) so out of politeness I follow back.

Sounds the same as above, right? WRONG! Here’s the rest of it…

I then get ANOTHER email saying you’re following me.

Photo: wiselywoven on Flickr

Photo: wiselywoven on Flickr

The thing I didn’t know when I followed you back was that after following ME, YOU then unfollowed, so I would get the email notification but you wouldn’t actually have to count me as one of the (limited) people you follow… then you auto-follow-back only those who followed you back.

It’s EXHAUSTING just thinking about it, and I’m now taking a hard stand against it. If you follow me twice I will deem you totally uninteresting and unfollow whether we have anything in common or not.

Those who want to connect with thousands of irrelevant people just to look important and justify the Social Media Guru titles they are giving themselves are the same people who send auto-responses with craptastic click-my-junk messages that aren’t worth the email they’re sent on. (Thank you Amber Naslund for coining the phrase - very relevant here).

That is not interesting; and it’s not community.

If you really want to build an authentic Twitter community:

  • Have a photo on your Twitter Profile.
  • Include a bio on your Twitter Profile that actually says something about you - what you do, hobbies, interests.
  • If you’re at all inclined with Photoshop or some other such graphic program, build yourself a Twitter background. If you’re not, upload a lifestyle-type photo as a repeating background shot so the rest of Twitter can get a sense of who you are.
  • Be yourself; if you try and be someone else it will show. Besides, the coolest thing about Twitter is the fact that the guy who works in insurance, loves dogs and model trains. Passionate about space photography can find other people who share those very same interests or attributes… or at least one or two of them.
  • Share things that are interesting to you; if they’re interesting to you, they’ll be interesting to the people who have opted to connect with you (remember you’re being yourself).
  • Be choosy about linking to your own stuff. If you must link to each blog entry, please do it without a bot i.e. introduce it to your followers with a note of interest and then for heaven’s sake, don’t tweet it out again. If it is interesting enough, people will RT it for you.
  • Reply and Re-Tweet. Please. If I look at your profile and it shows that all you’re doing is musing about life in an endless stream of deep thoughts worthy of SNL circa 1990 without ever responding to anything anyone else says or posts ever, I have zero incentive to follow you back. We all know people who are that self-involved in real life; there’s no need to look for more.
  • Grow your network authentically. Watch for good #followfriday listings that share a reason to follow someone - these will usually be from your own network and, therefore, you’ve got a good chance of sharing something in common anyway. Use tools like Twellow or Twitter Grader and find interesting people who share commonalities with you.
  • Don’t get hung up on the numbers - friendorfollow.com is evil and doesn’t even deserve a link. There will be people you’ll want to follow who just won’t want to follow you back and that’s okay. Keep following them - don’t let your pride rob you of that information they may be sharing if you want it. Alternatively, some people may want to follow you and you look at their profile and can’t find a single thing to relate to. It’s okay not to follow back. Don’t let your ego be bruised if others feel that way about you - you are most definitely an interesting and unique person and God loves you

twitter-profileI love Twitter. I use it a lot. It’s a very valuable source of information for me and I also use it from a corporate perspective (that’s another post for another day). I want to keep using it and I really do want to connect with other people who share my interests.

I want to connect with corporate marketers (not self-proclaimed social media gurus), moms, adventurous women, snowboarders, runners, Christians, musicians, people living with hemophilia or any combination thereof - the more the better… all these things are in my twitter profile.

If you really have no interest in any of those things, please don’t follow me - that’s what I tweet about.

Lastly, if you are reading this and you haven’t yet joined twitter… try it. Here are some things to consider when selecting a twitter username.

Posted in Digital Life | Tagged , , , | 3 Comments