Personal Training

I am accepting new clients at Vida Verizon
Experience recap:
NASM CPT since 2004
TRX Certified
ASFA Certified Cycling Instructor

Friday, January 31, 2014

DC Flow & The Shakes...

The Shakes are traveling a collective 5,000 miles to play a set of ridiculous cover tunes for you... For your entertainment. So let us do that - come support local live music before we kill it.  

Sunday, January 26, 2014

Yes, I know... A door bells...

This is a pic taken at my Grandparents Farm [what feels like 100 years ago] in Upstate NY. My Grandfather died over 20 years ago, Gram finally reunited with the love of her life last week. I know Grampa has been missing her amazing pies and mashed potatoes! I take pride in the fact that I was able to get nicest lady on the planet, Ann Raymond,  to yell at me and my cousin Donna for riding our bikes through huge puddles covering ourselves (from head to toe) in mud. Ha! Ann Raymond yelling :)

Monday, January 20, 2014

noun: enticement; plural noun: enticements
1. something used to attract or to tempt someone; a lure.

The reason I don't like Tom Brady....

 Is because he reminds me of Emilio Estevez in The Breakfast Club... His motivation for winning? His daddy will beat him up if he doesn't. 'Tom! You've got to be number one! I won't tolerate any losers in this family! Your intensity is for shit! Win! Win! Win!'

Sunday, January 19, 2014

"Chicks dig me, because I rarely ever wear underwear and when I do it it's usually something unusual." 

Crossfit injury

Wednesday, January 15, 2014

West VA?

Original Sunday Funday, lost recording...

I write tunes using the voice memo app on my iPhone, this is the 1st recording of Sunday Funday ever :) can't wait for you all to hear the finished product with new lyrics!!!

Monday, January 13, 2014

Tony Danza, the sessions....

DC Flow entered the studio on a Sunday morning... They left that studio with 2 brilliant, technically challenging recordings. The 1st, "Tony Danza", a 2-chord tribute to legendary - big & little screen actor - Tony Danza. This tune may be too artsy or intellectual for most common folk to relate to. 

The other, "Sunday Funday", is a tribute to my homosexual friends and captures our adventures in Brunch.... A snapshot of Brunch, D.C.. 

You can experience the thrill of it all on Feb 22nd at the Velvet Lounge. Opening the show: From far off the Vegas strip, The Five-Dollar Shakes. 

Saturday, January 11, 2014

People are strange...


Well, I can't remember the last time I've had my ass kicked like that. This super flu hit me hard mid-way through a Monday Spin class I was teaching and remember thinking, "fuck me, how am I going to finish this class?". I limped outta class and stumbled to the Immediate Care Clinic in Cleveland Park where I learned I just taught class with a 102.3 degree fever and had Type A 'Flu (the best kind).  it is now Saturday and finally feel better enough to attempt a night out... followed by all day in the studio Sunday to record DC Flow's mega hits "Tony Danza" & "Sunday Funday".

Wednesday, January 8, 2014

I've always said...

Chicago must be one hell of a city, so many people LOVE it there.... But the weather is HORRIBLE!!!! Effffff Chicago

Friday, January 3, 2014



1. Feed him
2. Sleep with him
3. Leave him with peace and privacy.
- So whats so hard about that?


To make a woman happy, a man only needs
to be:
1. a friend
2. a companion
3. a lover
4. a brother
5. a father
6. a master
7. a chef
8. an electrician
9. a plumber
10. a mechanic
11. a carpenter
12. a decorator
13. a stylist
14. a sexologist
15. a gynecologist
16. a psychologist
17. a pest exterminator
18. a psychiatrist
19. a healer
20. a good listener
21. an organizer
22. a good father
23. very clean
24. sympathetic
25. athletic
26. warm
27. attentive
28. gallant
29. intelligent
30. funny
31. creative
32. tender
33. strong
34. understanding
35. tolerant
36. prudent
37. ambitious
38. capable
39. courageous
40. determined
41. true
42. dependable
43. passionate

44. give her compliments
45. Go shopping with her
46. be honest
47. be very rich
48. not stress her out
49. not look at other girls
50. give her lots of attention
51. give her lots of time,
especially time for herself
52. give her lots of space, never
worrying about where she goes.

53. never forget
*arrangements she makes.

Wednesday, January 1, 2014