My physical therapist Valerie gave me some exercises for gluteus medius strength that she uses with her young competitive skaters. They’re hard! I went home and tried a set with a 3# ankle weight, put my hip out of action for days. Valerie informed me that for where I was at, that was way too much. Yeah, that light bulb had already flickered on.

I switched to doing one set with no weight on days where I did no other hip exercises. Over a month I gradually added a 1# and then a 2# weight. Last week I tried the 3# again, and like a fool, did 2 sets plus some other hip exercises. I was going out of town and wanted a good workout before I left.

Read the article →


Açaí Bowl

March 3, 2017 All Year

Brazilian-style açaí bowl as experienced on the North Shore of Oahu.

0 comments More →


February 18, 2017 Figure skating

My neurosurgeon Dr. C. is a cheerful and humorous guy. He promised that at my three-month visit he would “turn me loose into the wild.” And he has! Not to fly off into the forest but to do all my normal activities. I told him that I’m doing extremely well but still working on strength, […]

37 comments More →

Microendosopic Discectomy

February 18, 2017 Microdiscectomy and microdecompression

Details of microendoscopic discectomy and my experience to help folks facing this same decision.

2 comments More →

Green Velvet Smoothie

February 17, 2017 smoothies

My home version of the Green Velvet smoothie from Lanakai Juice.

4 comments More →

More Physical Therapy Progress

February 3, 2017 Figure skating

My latest physical therapy exercises– lots of ab work! Plus work for hips and balance.

14 comments More →

Getting Stronger! And On the Ice

January 8, 2017 Figure skating

Making progress in my PT and taking my first steps on the ice.

12 comments More →

Losing the Pain

January 5, 2017 Microdiscectomy and microdecompression

Contemplating life with and without chronic pain.

12 comments More →

Physical Therapy Baby Steps

December 12, 2016 Fitness

My first three weeks of physical therapy after my L4/L5 microdiscectomy and L5/S1 microdecompression.

12 comments More →

Supplements and Diet to Encourage Nerve Healing

December 2, 2016 Health and Nutrition

Diet and supplements to encourage nerve healing.

10 comments More →