Sunday, May 6, 2012

chatting up Gary Sinise

You probably know actor Gary Sinise  as Detective Mac Taylor on  CSI: NY, or maybe his roles in big movies such as :  Lt.. Dan Taylor  in Forrest Gump, Ken Mattingly in Apollo 13, or Stu Redman in The Stand  mini series (among many others).

But did you know that he is also a musician (bass player) and travels the world as The Lt. Dan Band with the USO entertaining the troops?  (  

He also started the Gary Sinise Foundation ( to  raise funds and help those who serve America and their families.

We were lucky enough to have him as a guest on our radio show this last Wednesday because he is coming through Colorado for concerts and  a fundraising golf tournament.  Al did the actual interview on air but I got to talk to him before that on the phone. It was hard, but I was very well behaved and only gushed once, saying "we just love you!"
Listen in on the interview here:

Sunday, April 29, 2012

Yet another reason to love my job

I work at a 6 radio station cluster in Northern Colorado owned by Clear Channel Entertainment and Media.  We have 2 AM stations and 4 FMs and I do a little bit on each one.  Of all the things I get to do, the most challenging, interesting, and as it turns out, the most fun,  is being Executive Producer of our morning radio show "KCOL Mornings with Al and Sue"  heard on 600 KCOL in Northern Colorado from 6am-10am M-F. (listen online from anywhere We are lucky enough to chat regularly with local and regional  political types, experts on many diverse subjects, national and international reporters for the latest news, authors and celebrities.

Just recently, we were able to have a nice long conversation with singers Marilyn McCoo and Billy Davis Jr. (you may remember them from The 5th Dimension, their TV show and duet career)  They are bringing their 40+ years of performing to  the Candlelight Dinner Playhouse ( in May. 

Listen to the interview here:

Last Friday, we had the pleasure of talking to actress Angela Cartwright.  She was one of the Von Trapp kids in The Sound Of Music, played Penny in the TV series Lost in Space and has a long list of other acting credits to her name.  The Sound of Music Scrapbook (  just hit bookstore shelves and is a beautiful and in depth look at all the stars of that movie. We chatted about that, her time on Make Room For Daddy and my fave, Lost in Space TV series.  (I wanted to be Penny)

Here is a link to the interview:

Find out more about Angela and all her amazing talents!

I can't wait for our next celeb interview this coming of my favorite actor/musician/troop supporters.  Tune in Wednesday, May 2nd at 8:35a (MT) to find out who it is.

Sunday, April 22, 2012

Weight Updeight

Sheesh!  I should try reading my own blog once in a while to find out what I'm supposed to be doing.

After many stops and starts since I last posted, I FINALLY got disgusted enough again to start eating right. I weighed myself on April 15th (horrifying), started a food journal on April 16th, with a conscience effort to keep most of the sugar out and protein and veggies in.  

I wrote down everything (yep, even the 3 M&M's and 2 Doritos chips-they DO count)- knowing that I would show it  to my friend and "cheerleader" Robin ( on Friday, April 20th.  So, after being pretty  good all week, I bravely weighed myself on Friday morning.  Although I felt better from eating better, I had no gauge to judge whether I had lost anything or not.  What would the scale say?  Would I be rewarded quickly or frustrated by little or no change?

The scale was kind and said I lost 4.4 pounds!   Yes!  Some forethought and planning, diligence and discipline does work.  It also helps to say, "NO!" out loud as you walk by the bags of chips and chocolates vying for your attention. 

it's fun and challenging to make "good for you" meals as appealing  and easy as junk, so here is my fave Taco Salad-it feels like you are cheating but you aren't! 
Total calories about 330  (I used 6 oz canned chicken to average protein)

2-3 cups shredded lettuce ( I use iceberg or Romaine)
5-6 oz protein, cut up or shredded  (lean ground beef, chicken breast)
1 oz 2% sharp cheddar, shredded
2 T. Salsa
2 T. light sour cream
10 sprays  Salad Spritzers
Tabasco to taste
use prepackaged lettuce, cheese and canned chicken for quick and easy.  (alto prep doesn't actually take very long and can be part of the fun)

delicious and filling!

What's the plan for this week?  Add in more interval training and other exercise and  try to cut out processed sugar snacks completely.

Feel free to share what works for you!

Sunday, March 11, 2012

Spring is in the air!

Nothing like a few sunny and 70's days to kick off March to get you thinking about shorts, flip flops and SUMMER!  Then reality hits...ugh, my toes need a pedi, my skin is dry and pasty and who the hell put all that cottage cheese on the back of my thighs??  sigh, time to start getting back into shape again before I even attempt to wear shorts.

This year, I'm not going to do an extreme program that was fun for the fast weight loss but not sustainable for the long haul.  No weight loss company has come to my rescue and offered me an endorsement program (darn it), so I am on my own-which is probably how it should be for long lasting results anyway. This year I try something "new"...a "crazy" concept called, wait for it...
 Eat Less, Exercise More 

I's nuts right? no pills? no drops? no deprivation? no thousands of dollars spent on special foods and supplements, nor wasted gym memberships... Can it be that simple?  I don't know! but it's the one thing I haven't really embraced yet so it's worth a shot.  It's not sexy, it's not fast and it's a change I'll have to make for the rest of my life.  BUT, my hypothesis is I will look and feel better, no longer say awful things to the mirror, stop tugging at my ill-fitting clothes and get on with enjoying life...FINALLY!

Because my program is long term and "not exciting" by design, I had to come up with at least a fun name for it.  Ready?  I'm calling it

"Bloated to Bikini in 12 weeks"

So, what's my plan for success? 
Mental:  I know I can do this, but I also know that I give up too easy when tired, frustrated or the negative tape starts running in my head.  For me the mental battle is always harder than the physical battle.  Like when I quit smoking, I'll have to take  on each moment one at a time to succeed.
Physical:  I actually love to exercise, so this part will be fun!  I have Debbie Sieber's Slim in 6 DVD program (thanks to Robin  for letting me borrow) 
I also have several Lesile Sansone Walk At Home Dvd's and a few misc. Pilate's, yoga and other exercise videos available to keep from getting bored.  I also use the On Demand workouts from Comcast to rev me up
Food:  if I'm organized and plan ahead, I have a much easier time sticking to a program and eating right.  My goal is to always have some ready to go, eat on a schedule and stop munching while in  front of the TV. I'm going to use my favorite recipes and tricks from the different plans I've been ion a tweak as necessary. I am also learning about Carb Cycling this is the book I read, but I haven't implemented it yet.

Today is Day 1, it's nice out, so off for a 2 mile walk and healthy lunch with my Goddesses!

Sunday, January 8, 2012

Before moving forward...

I'm gonna take a moment to reflect back on 2011...
This gorgeous reflection pic found at:  see more beautiful pics and reflection quotes there too!
2011 was a very interesting year!
  • With the "Take This Job and Shove It" departure of a co-worker, I was rewarded with the illusion of a full time job but with part time pay and hours (a few more hours, so it was a start)
  • A few months later, a  job transfer departure of another coworker led me to a few more hours and the possibility of being full time.
  • Finally a month later, it was determined that I could actually be full time with real benefits, health insurance and accruing vacation days-wow, what a concept! First time since my kiddos were little.  This was such a relief for my self employed husband!
  • Another month later we got knocked back on our heels when Corporate came through and got rid of people.  Awesome, now we get to try and make magic with no budget, vague directions and minus 3 talented people.
  • Also part of this restructuring was moving me from one place to another.  It's the same gig but different and although it's an easy transition, I still don't feel totally comfy with any of it.
  • Another "bonus" of all this change, was having to answer to outsiders who didn't understand, were pissed and a lot of times, downright rude.  Look, this wasn't my idea or decision, I'm just what's left to figure out what to do next.
  • I allowed a couple of months to mourn the dismissal of my co-workers. I'm sure there were days when I  didn't put full effort into anything because I was resentful that I was left to pick up the pieces from decisions I didn't make.  However, with a new year comes acceptance.  It is time to embrace change fully and move forward.  As cliche as it sounds, onward and upward!
Non-work related activities
  •   I managed to pull off a successful diet run.  I went on the HCG drops/500 calorie a day plan  for a month and lost 18 pounds.  I then was sponsored briefly by Metabolic Research Center and lost another 7lbs. That was fun!
  • With all the work stress, being lazy and falling back into bad habits late in the year, I tried to gain it all back.  That was not fun.  Obviously a renewed effort is a goal for the new year.
  • My 98 year old Grandma passed away July 1st.  My cousin Erik and I took what we describe as an Epic Road Trip back to Wisconsin for the funeral. No one should be allowed to have that much fun on their way to a funeral.  Although my grandma's passing was sad, we had a very Lunde tribute to her and I got a chance to catch up with old friends and relatives while there.
  • The hubby and I went through Financial Peace University, a 13-week class dedicated to getting out of debt and building wealth.  (  Good stuff!
  • My oldest son Ryan left home to move across town into what we affectionately call "Animal House."  It is strange not having him at home-although he does come for Sunday dinner pretty regular-yay!
  • My youngest son Kyle got his learner's permit, so we've been going through that phase again...he's a pretty good driver so I'm not too anxious most of the time.
  • Because of what I do for a living, I got to be a part of the Greeley Stampede, Cheyenne Frontier Days, many concerts at our own amphitheater and other fun activities.  The cherry on top of the cake tho was my friend Tami getting to meet Toby Keith for the first time,  He came to town just in time for her birthday and I was able to arrange that for her. (Thanks Jeff Brown!)
  • and that brings me to my Goddess Girls...we had so much fun this year!  Going to the pool, meeting for coffee, dinner and a movie, Tami's 40th b-day party, Charming Charlie's, Halloween, Ugly Christmas Sweater Party...I love these girls-we have a great time together!
All in all, 2011 was the usual roller coaster ride of ups and downs...the Ups far outweighing the Downs thankfully! 

What will 2012 bring?  No Idea!  I do know what I'd like it to bring,  but I also know that I better be ready to dodge bullets like Neo in The Matrix and to "look for low and away, but watch out for in your ear" like Archie Graham in Field of Dreams.