From Tiny to Toned – A Lanky Mans Journey Begins

For years I’d never worried about the way I looked, the foods I ate or the things I was able to do. I’d always followed the natural weight for age ratio since birth, I had a healthy complexion (albeit those uncomfortable teenage years) and I was blessed with a metabolism that never left a pound on me longer than an hour. I was completely adequate in every aspect of my health; however when it came to my overall look, I was undeniably A Lanky Man.

For anyone unfamiliar with the term, “lanky is used to describe someone who is tall, thin and typically moves clumsily due to these attributes”. Now before anyone runs to a mirror or gets worried about whether they may be lanky, don’t. Our bodies are all unique and beautiful, and in some cases lankiness can be attributed to having a thinner muscle structure that stretches further across joints due to their length. This is why it’s most commonly seen in basketball player and people who are over 6 feet tall.

<-(In the red we see NBA star chuck Nevitt who stood a towering 7 foot 5, and is a prime example of a lanky frame)







Now that we’re all on the same page, let’s get down to how I planned on overcoming my spaghetti arms.

I started with a quick google search for workout routines and after comparing across a few sources, I was able to find a guide on that could help ease me into a routine and build upon it each week (oh yeah this a progress blog! we’re in this together now). It said to begin by finding my target bodyweight. So after an initial weigh-in a came in at just under 135 pounds and height

check of 5’8 (not quite the 7’5 of Chuck Nevitt, but I’m still growing) it was time to calculate where I should be. GQ says, “take height in centimetres and minus 100, that’s your goal weight in kilograms”. After some quick math that came to roughly 178cm – 100cm = 78, 78kg = 171lbs.

<- (tis the season, my initial weigh-in and Christmas socks, maybe I can gain the extra pounds with Christmas baking alone?)


(A double check from Google proved that GQ’s calculations were fairly close to where ideal weight should be)->



This seemed like fairly substantial gain and after checking google it wasn’t too far off. On average a 5’8 male should weigh between 139 and 169 pounds. I decided to set my target weight as 150 so it fell roughly in the middle of the scale. With this in mind I now have a starting point for creating a diet and developing a workout routine which will be covered in the coming weeks. If anyone has any recommendations for foods or meals that they think I should look into please let me know, I’m not picky whatsoever and could use all the help I can get. Thanks for reading everyone and make sure to tune in next week for another Tiny to Toned!


“Here we go everyone! The first weigh-in let’s get this show on the road” #Gains


If anyone has any recommendations for gyms I’m thinking about signing up this week and could use some help over here!!!


-Lanky Man Guide To Fitness

NBA Power Rankings


Looking around for a great family vacation of 6.

A family of 6 is hard to look for a great family vacation on social media, hotels don’t really take 6 people in one room.  I always have to check if they will take 2 adults and 4 children in one room when I look for a hotel to stay, I don’t want to have 2 rooms for my little family of 6, and I don’t want to pay for it. I rather look for a hotel that is family friendly that can accommodate us, but sometimes it’s very hard to find some available with a decent price.

Our last vacation was in New York City by vehicle during March break, it was a long ride for my children that are not patient enough but my kids really enjoyed it, and we had to rent a small apartment to accommodate us. The hotels were expensive especially down town New York, we manage to find an apartment to rent for the weekend in New Jersey for a good price. Now i need to plan our trip and I am still looking around on social media.

Here are a couple of our pictures in the Big Apple that we went to visit.

We sure enjoy the big apple. Now I need to find a summer vacation this year where we can relax in a beautiful beach.

Here are some site I visit so far for our family trip.

Anyone have any suggestions for us where is a nice place to bring my family?

Facebook:  Family vacation of 6

Twitter: #familytrip #familyof6funtrip

Do we really need to post online, people dying?

Social media can have somewhat of a dark side which I believe has become immoral and not in good taste. How many people are or have at one time or another posted about an accidental death on Facebook or on other sites. Posting a video on u-tube of a horrendous multi vehicle pile up where you know there are people’s lifes lost due to the accident.

This following link pertains to a man in Ohio that came upon an car accident, he did not assist the two people trapped inside the vehicle instead he opened the door leaned in to take a video then proceeded to the front of the car still filming. The law states it is not a crime to film when an individual is dying due to an accident, but you can be charged with entering a crime scene.

Lady Diana the Princess of Wales death on August 31, 1997 in Paris France was worldwide news and reached by billions of people. Photographers that were following her Mercedes arrived on the accident scene almost immediately. Some of them rushed to actually try and help the occupants of the mangled wreckage while other photographers took pictures. Seven paparazzi on the accident scene were taken into custody and arrested.

The following link is very graphic of the accident scene.

Photographers need to do their job when reporting the news, but it should be done with discretion and in good taste. With today’s texting and driving I understand making people aware of the possible consequences. But when people are fatally injured do we really need put it on social media?

Would you like to find graphic posts on Facebook or other social media about your neighbor, best friend or your immediate family death? This time in one person’s life should be kept private and with the up most respect, whether you are just a regular individual or celebratory.


Facebook link:   Are good morals and judgement still out there?


Twitter link:  Do people really look for fatal accidents on Social Media just for something to do?


7 Steps for an Instagram Campaign from Nothing

Instagram continues to rise in popularity ever since it entered into the social media scene. As of July 16, 2015 it was active with over 500 million users  –  the second most popular social media platform next to Facebook. What a huge marketing opportunity, just imagine the impact on leads and sales.

Here’s an outline of steps to follow to be able to take advantage of Instagram:

  1. Find Your Niche

Before opening an account, download the app, or before you start posting pictures you need to figure out your niche. Because of the millions of users you will need to determine what will make you stand out from the rest and that you provide something valuable and relevant to the specific demographic you are marketing.

  1. Claim Your Account

You need to decide between a personal account and a branded corporate account. Download the app, pick a user name (short and relevant to you). When you complete your profile use a delightful image of yourself and be sure to connect to all your other social media accounts. Be thorough.

  1. Post Something New Once Per Day

To be able to attract a following you must be providing a steady stream of new material so you give people a reason to return. For the Instagram social media platform, posting once per day is the general rule. Check out 100 Killer Ideas For Your Social Media Content

Attract Initial Followers

If you decided to create a personal brand and connected your Facebook – you canfollow everyone you know. You can also ask people to follow you. The bigger the audience the more you’ll need to meet a minimum threshold. Check out 50 Free Ways to Increase Your Instagram Followers.

  1. Perfect Your Photography & Hashtags

The more exceptional your posts are, the more followers you will attract, and the more engagement you will get from them. You don’t need to be a professional photographer to be able to post great Instagram Photos but you do need to know some of the basics such as the rule of thirds, effective framing and the right/wrong way to use colours. Example, a photo that is pre-dominantly red would attract more interactions just because they would stand out on people’s newsfeeds. Hashtags on everything you post, labelling them with a description or specific trends. People use hashtags to help you find new material. Have a look at What Does the Perfect Instagram Post Look Like

  1. Follow People in Your Niche

Now you need to follow other people in your niche. This gives you an opportunity to expand your following. This also gives you the opportunity to check out your competition and to learn from the kinds of posts they make. You could even work together to help expand your reach.

  1. Engage

The most important aspect of Instagram Marketing success comes from the reason we have social media to begin with: engaging with each other on a social level. To keep your audience they need to be engaged, informed and entertained.

These are important for building and maintaining a follow up.  To start, comment on images in your newsfeed and respond to all the people who comment on your images.

These steps can’t guarantee a massive Instagram following – for that you need amazing content, consistency, and engagement.




COM-0011-Blog#2 Anti-Social Media

I grew up in a time when social media was simply either the guy who takes his holiday photos to work to show them to his buddies or the conversation at lunch is about what was on TV the night before certainly not that he might have had a fight with his wife or girlfriend. Social media was much less unassuming to understand and it was less diversely shared, as only close colleagues could see it, so unless it gets published by another means only the few can view it. There were no cell phones, no Wi-Fi, no websites; hell there wasn’t even a cheap calculator till 1974, so places to share were very personal, so feedback could be immediate, intimate and usually honest without being hurtful and always humorous, hopefully.



I know it was when I gave my first slide show of our school trip to the Mediterranean when I was seventeen that social media can be very powerful tool in a group setting if presented the right way. I had taken some provocative pictures of a few members of our group and combined them with some witting story telling of our events and everyone was laughing, even the teacher. One of the explanations it remained such a memorable event was that to many they had participated in the incident and the reliving of the incident brought back certain emotions that all were able to share as a group at that time and not just individually. One could feel the cohesiveness, the closeness of the group as they shared and relived their experiences with the rest of the class and how the other classmates were now considered taking the trip next year.


For me it was a good way to do my public speaking final test; in the dark and get a good mark. I am shy by nature so public speaking was not one of my favorite things to do but the re-telling of our time on and off the ship gave me a certain amount of confidence within the class and also some respect, probably, maybe even some resentment but I didn’t realize it at the time. Being an adolescent you really don’t know much around you but what happens from day to day so if there were any bad comments nobody said anything. So feedback was positive and thus the patterning began.


I would take pictures and slides and show them to friends and some family and I got nothing but good feedback. Even at school when I joined the photography club and learnt how to develop black & white film and as things developed, so to speak, pun intended too, I got good positive feedback. It wasn’t until I showed my slides to my father and he critiqued them did I start to feel not so good. He had worked for a major photographer earlier in his working life and always had good camera equipment and took a lot of pictures. So comments from a “professional” did mean a lot to me: Not so much forty years later.


Now I had a conflict going on in my head. I took the pictures and I thought they were at least good. The majority of the feedback I got was again good. So why was this person not agreeing with the others and just humming and hawing about whether it is a “good” picture. At times one could insert the word “like” into this conversation instead of “good” just to bring it into today’s terms. So what do I do? Do I say to this person “you don’t know what you are talking about” or do I just shut-up and take it? It was late 1970’s and with my father’s upbringing you didn’t talk disrespectful of your elders. So that was it, my picture taking slowed to a crawl, I stopped taking it as a serious career path and pretty much put the camera away till I had something I really wanted to remember and that came in the form of motorcycle racing.



As the communication, electronics and computers industry evolved to give us the methods, venues and the devices used today to create and share our own personal social media currently, the playground has become lawless in areas never imagined. Now I’m sure there were personal sex films back in the early film days but much not as may or as prevalent today because it was easier to make now. Forty years ago you would have to be friends with a film developer or risk the police finding out from the druggist or he might get copies made for his buddies: Great times. So media is universal, ask any caveman but the way it’s distributed is how we get ourselves into trouble. Social media is more prevalent today as it is being industrialized and the problems inherent in manmade systems will appear gradually at first then into more serious issues until we do something about it. Man is somewhat predictable around certain behaviors.


So why does Anti-Social Media exist? Balance?  Or just human nature? It has always existed but my choice is balance and if you have positive social media then anti-social media has to exist just so we can tell the difference, I guess? It’s like on Star Trek you can’t have matter without anti-matter and if the two mix with each other then the universe will blow-up. Well not that bad but bad enough to make some participating in the dance of social media threads, whether freely or not, end their lives based on their interaction on the various social media outlets. When does one person’s social media become another’s anti-social media? One could argue it was just a joke, a prank, it was all in fun but who decides especially after someone has ended their life because of it? Now the courts can thank-fully.


Now just as social media can get over done so can anti-social media be dangerous but it can also be liberating. The Arab Spring is a good example of how anti-government social media created a movement that has a very constant effect even today; witness the conflict in Syria is a direct result of this anti-government social media campaign. Now early anti-social media was the social activism of the 60’s, the investigative report programs of the 70’s and 80’s, the social consciousness documentaries of the 90’s and now anti-social media has evolved into this type of controversial information sharing.

Arab Spring Social Media



Good or bad, social or anti-social, it’s all media on the interweb and without it the internet would be a desolate place sort of like some cities in China: All built but no one can afford the housing. Businesses are banking on this new model of creating consumers and have tasked social media to be its pipeline to drive sales and profits. The internet needs both positive and negative media to exist and business will have to adapt and bring, negative or antisocial media, into their wheelhouse in order to better deal with the consumer landscape that presents itself.













GoPro Taking Over Social Media (COMM1)

GoPro cameras capture great quality footage, offering up to 4K resolution and up to 120 frames per second. They are small, easily wearable, and almost indestructible.

GoPro has a huge presence in social media outlets, not only its videos on YouTube go viral in minutes but their Twitter and especially Facebook accounts are filled with fans and followers that love and respect the brand. GoPro’s Facebook account has almost 8 million “likes” and over 1 million Twitter. The GoPro YouTube channel has a little under 3 million subscribers and over 625,000,000 video views, comprised of sports fans, thrill seekers, photography buffs and just about anyone with a social media account. Sharing is everything for this kind of content. Those numbers are important for the success of GoPro’s digital marketing strategy. By posting engaging content on a regular basis, the company is able to demonstrate value in becoming a subscriber.

On top of that, GoPro systematically goes through the viewer comments on YouTube and answers any product questions that come up.  In other words, GoPro is using YouTube as an active system of customer and prospect engagement all while on Social Media.

One of the factors that has contributed to the Facebook success is how close they are with their customers, not only do they provide a sense of community for those with a GoPro, but at the same time provide a huge platform for user to share their content, which in return transforms into free advertising. On the website and on their Facebook, GoPro offers daily giveaways of everything they make to a lucky draw winner, all that is required to enter is an email address and minimal personal information. Strategies like this ensure that the customer has a positive view of the brand and most importantly keeps the customer coming back to constantly check on content and on new products being offered, not to mention the word of mouth awareness generated by campaigns like this.

While companies trying and compete with the revolutionary GoPro camera are spending thousands of dollars on commercials and print ads , GoPros Social Media presence had made them a billion dollar company.

COM0011 Blog Post #5 Connected but Disconnected

COM 0011 Blog Post #5 Connected but Disconnected

Wireless communications have 90.2% penetration in the developing world.

That’s right.  Billions of people have skipped the land-line development infrastructure phase and gone straight to digital communication.   To those of us who are accustomed to developmental stages in childhood, psychology, plant growth, bread making, technology and any number of other progressions, there is a disconnect when individuals or groups skip a stage.  In the developing world technology and infrastructure don’t progress in an orderly way.  It’s out of whack and it leaves me feeling unsettled.

This week I got a video from my friend in Nepal that illustrates my point.

My disconnect here is that space age digital technology – let’s call it magic – is connecting me with images from across the world that definitely show gaps in infrastructure.

A person with a smart phone sends video across the world.  Forget the fact that they are carrying the motorcycle on the roof of the bus.  There are no cranes or fall protection or safety codes officers.

This hap-hazard adoption of technologies allows us to communicate globally, but it also highlights gaps in understanding and relationship.

The man loading motorcycle has a nice shirt and shoes, not flip flops.  It might even be his bike that he’s loading.  He obviously doesn’t have the worker protection that we take for granted and he probably lives in conditions that we would find extremely difficult.

But it’s just possible that the man loading the bus has a cell phone.


COM 001 Blog#2

I recently attended an Ottawa “Mayor’s Breakfast” with the fairly new President and CEO of Tim Hortons Inc., Marc Caira. In his address he laid out his history in the food business (old-school name brands like Nestle) and his view for the future of the iconic Tim Hortons brand. In it he relayed some interesting but not altogether surprising stats:

– 8 of 10 coffees served daily in Canada are from a Tim Hortons
– 42% of all daily Canadian restaurant traffic is at a TH
– 99% brand recognition in Canada

It really is big! But aside from a couple of technology mentions here and there, no clear ideas were put forward about integrating social media with the brand. This when the three main business focuses of the company are (in order) to grow the brand in Canada, win a sizable share of the US market and grow international sales in primarily the Gulf States.

In many ways, growing in Canada may be the biggest challenge as Canadians may be immune to their current marketing. Reaching new Canadian is the key. But with most of Canada’s immigration coming from, by far, China, Philippines and India – a tech-savvy market – no new social marketing ideas were mentioned. Please see this article on Canadian immigration.

But in a recent article in The Globe and Mail, big changes seem to be on the way including an “order app” to cut wait times.

I decided to compare the home pages of leading coffee purveyors.

On the Tim Hortons homepage, there is a lot of clutter but lots of opportunity to add your comments as well as a rolling Twitter feed.

In a considerably less cluttered websites, Starbucks and Bridgehead present opportunities for customer server to enhance the customer experience but the main focus is on the ethical sourcing of the coffee and tea.

So Timmy is learning and seems to be applying what it learns on social media. But we’ll see if their market share grows.