Burrito bowl 3,229

Carnitas – Falls Village, Raleigh, NC


I consider this to be me “home” CMG because I’ve eaten here more than any other since it’s just a couple of miles from my house. It’s a relatively small restaurant but they produce consistently great “food with integrity” in a very nice restaurant environment.

I workout in the mornings on Saturday and Sunday.

I was in the gym today by 8:00. I began with a 22-minute “cardio combo” workout from the Fitbit Coach app that I downloaded for less than half the cost of a one-hour personal training session. Before Fitbit bought FitStar I did these workouts every day until I decided I needed to change up by lifting weights which I now do three days a week.

Fitbit Coach has a good selection of bodyweight workouts that are easy to follow and modify. For example, at 60 I do not do any exercises that stress my joints. In addition, I like knowing I have a specific workout to do every time I go to the gym.

After my cardio workout, I did 30 minutes of yoga/stretching/meditation and then finished up with a one-hour Group Centergy class. I’m a lot sharper in the Group Centergy classes I take during the week after work than when I’ve already done 52 minutes worth of work.

Tomorrow will likely be two hours of yoga. One will be my self-directed workout followed by my 10:30 class with Bina that I’ve been doing for six years.

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Burrito bowl 3,228

Carnitas – Morrisville, NC


Good burrito bowl today thanks to Lawrence, Niagra, and the rest of the team.

Tonight at the gym is weightlifting for my legs — hex bar squats, and deadlifts — followed by 30 minutes of stretching/yoga/meditation.

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Burrito bowl 3,227

Chicken – Morrisville, NC


Great chicken burrito bowl today.

So what else do I eat?

I make a six-cup green smoothie every morning with:

  • Three cups of greens (spinach, kale, or mixed power)
  • One or two carrots depending on the size
  • Two scoops of protein powder
  • Tablespoon of cacao
  • Tablespoon of ground flaxseed
  • Tablespoon of coconut oil
  • Tablespoon of peanut butter (no sugar)
  • About six ounces of fruit (rotate black cherries, blueberries, and pineapple)
  • Unsweetened Almond milk

I eat four cups in the morning and the other two cups when I get home from the gym at night. If I recall when I counted calories this worked out to about 600 calories for breakfast and 400 for dinner.

I also drink at least 150 ounces of water every day.

Tonight’s workout is 60 minutes Group Centergy with Beka.

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Burrito bowl 3,226

Steak – Morrisville, NC


Very good burrito bowl with the steak cooked by Jeffrey.

Tonight is “pull” night at the gym with T-bar rows and wide-grip lat pulldowns followed by 30 minutes of stretching/yoga/meditation.

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Burrito bowl 3,225

Chicken – Morrisville, NC


While I don’t eat the same thing every day, the only thing I do change is the protein. Carnitas are my favorite, followed by chicken, followed by steak if it’s not well done.

I have brown rice. It reminds me of risotto and I will go to another CMG if they don’t have brown rice. I have double black beans, for the extra protein, fajitas, pico de gallo, green salsa, corn salsa, cheese, and guacamole.

This brings my bowl in at 950 calories and 55 grams of protein and 68 grams of fat.

Since I drink 150 ounces of water a day, sodium isn’t an issue.

It’s my largest meal of the day and keeps me energized for my workouts at the gym.

Tonight will be a 60-minute Group Centergy class led by Allison. This is a great workout for stretching and light cardio that I’m able to do three days a week (Tuesday, Thursday, and Saturday). Doing it three days a week makes it a light workout. If I’m only able to do it one day a week, I’ll work up a sweat.

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Burrito bowl 3,224

Carnitas at Morrisville, NC.IMG_1447

After getting quite a few requests, I’ve decided to start sharing my eating and exercise program with others so they may be able to make the same life changes I have.

18 years ago I had the opportunity to go to Canyon Ranch in Lenox, MA. I was 42 years old, 5’9″, and weighed 220 pounds with ~30% body fat.

Today at 60, I’m still 5’9″ but weigh 152 with 12.3% body fat.

At Canyon Ranch, I learned I was allergic to wheat, milk (whey), and refined sugar. They told me to get the allergens out of my diet and get to the gym every day. Start by walking on the treadmill at 3.0 miles per hour for 30 minutes and when I got bored start doing something else.

That year, I made it to the gym 365 straight days, lost 40 pounds, and didn’t have one upper respiratory infection after typically having five a year, due to the allergens in my body.

In 2007, Chipotle opened its first restaurant on Glenwood Avenue in Raleigh NC. It was convenient to my office and I could eat around my allergies. I had already read about Chipotle and had the opportunity to try one in Las Vegas. Since this one was close to my office I started eating there every day, except Sunday’s when I visited my parents.

Tonight is “push night” at the gym – chest and shoulders followed by 30 minutes of yoga for stretching and mindfulness.

More tomorrow. Feel free to reach out if you have specific questions.

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The Untapped Value of Employee Engagement (Infographic)

Great insights from Bruce and his team reinforces that employee empowerment and engagement starts at the top.

Customer Experience Matters®

We created this infographic called “The Untapped Value of Employee Engagement” with some of our employee engagement research.


If you like the infographic, then here are some other download formats that are made for prinintg:

You can find the referenced research on our Employee Engagement Resource Page.

The bottom line: Companies need to focus more on employee engagement

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SoLoMo Lives!

Consumer insights on SoLoMo

Five days ago I wrote a blog post lamenting the fact that SoLoMo (social, local, mobile) marketing was taking too long for retailers to adopt and questioning if that would be the death of Foursquare.

I was pleasantly surprised when I checked in at Whole Foods today and there was a “special” on their Foursquare page.

Whole Foods has a great promotion with American Express where if I buy $75 worth of groceries between now and June 15, AMEX will give me a $10 refund — 13.3% discount.

Awesome cross-promotion by Whole Foods and AMEX, facilitated by Foursquare.

I’ve already told my wife that I need to go with her on her next “big” shopping trip to Whole Foods.  She now understands why I keep “checking in” everywhere I go.

Hopefully many other retailers will see the benefits of promotions of this type.

What SoLoMo promotions have you taken part in?

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SoLoMo Too Slow for Foursquare?

Consumer insights on SoLoMo

I didn’t sign-up for Foursquare when I first heard about it because I didn’t see the benefit to me as a consumer.

Then, Chipotle had a promotion encouraging customers to sign-up on Foursquare and check-in at every visit.

Since I eat a Chipotle at least five days a week, at home and while traveling, I signed up and started checking in.

As a marketer, I know there’s tremendous value in knowing who your best customers are and ensuring they receive a consistently outstanding customer experience.  These are likely to be your “raving fans” as well as your best social media promoters.

However, I don’t see any retailers using Foursquare to develop, or even a have a relationship with, their best customers.

To date, I’ve checked-in 2,692 times, have 24 badges and am “mayor” at 20 venues.

Not once have I received anything from anywhere I’ve checked in — even a “thank you for checking in.”

While I see tremendous potential for SoLoMo (social/local/mobile) marketing, it’s uptake by retailers seems awfully slow to me.

What do you think?  Is SoLoMo over hyped or are retailers missing the boat?

If retailers are missing the boat, what can we do to help them?

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Tl;dr (Too Long, Don’t Read)

Tl;drI read an interesting article in the January-February edition of Communications World entitled “Contact Snacking — and What You Can Do About It.”

I wasn’t familiar with the terms “content snacking” or “Tl;dr” until I read this article; however, with increasingly shorter attention spans and a desire for more focused content, it makes a lot of sense.

In case you aren’t familiar, Tl;dr stands for “too long, don’t read” and is most frequently used in online forums, social networks, or when someone sends a URL to a group with the warning that it’s going to be wordy.

If your target audience is looking for quick bits of information, you have to decide whether you want to cater to their needs by providing snack-sized content, whether it’s text, audio or video.

It also means you need to think more strategically about content and determining the critical information you want to share. You want to tell a story that stands on its own but also links to content that adds depth and new dimensions to the material.

Other things to consider:
– Ensure web content stays “above the fold”
– Keep press releases and case studies to two pages
– Keep blogs to 250 to 350 words
– Keep subject lines to 50 characters or less
– Focus your writing and avoid extraneous words — especially on email as more and more email is being read on smart phones

Adapt your message to the media and to your target audience. Get read, create interest so your prospect will reach out and start a dialogue with you.

What are you doing to avoid having your content labeled Tl;dr?

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