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JohnnyK's One Day Diet (that you repeat everyday)

This is a No Wheat, High Protein, High Veggie, Medium Fat, Real Food Diet. Stick to the basics and repeat this everyday. This is me after dieting and exercising for 1-2 solid months with few slip ups.



Diet is below. For a PDF download right click here and chose download linked file... and save to your desktop.




Rodriguez Should Have Been the Next Dylan

He should have been the next Bob Dylan!

But here he is… doing my favorite Bob Dylan song!


I saw Rodriguez play last night at the Warfield in San Francisco. SPECTACULAR!

I wasn’t sure what to expect. After all… HOW GOOD COULD HE BE? He’s a 70 year-old man… whose musical career was stabbed in the heart by failure… only to be resurrected 40 years later by the Oscar-winning documentary, Searching For Sugar Man.

Of course, it didn’t hurt that 60 Minutes featured him on the same episode that showcased Adele, the hottest singer on the planet at the time. People tuned in for her… and what they got next was a story so fantastical… it captured the curiosity of America… and finally clued us in on what South Africans had known for decades… Rodriguez was… and is a treasure.


Flanked by his daughters, Sixto Rodriguez had to be helped to the center of the stage. He appeared every bit the frail old man of seventy. Dressed in black clothes, black glasses, and a black hat pulled down over his eyes, he looked like he should have been Johnny Cash’s sidekick in a western movie.

Once he got to the microphone… a transformation happened. He took off his jacket. His sleeveless shirt revealed the still powerful-looking arms that only a lifetime of hard labor can forge. He didn’t seem like an old man anymore. His voice had strength and soul. His guitar playing was powerful. (He uses his fingertips… like Lindsey Buckingham of Fleetwood Mac.)

Crucify Your Mind. Sugar Man. Can’t Get Away. The Establishment Blues. He played all the favorites… plus some great covers too. Little Richard’s LucilleBlue Suede ShoesPeggy Lee’s FeverDylan’s Like a Rolling Stone. (All huge crowd pleasers.)

My favorite song of the concert was Like Janis – one of his many Dylan’esque compositions. I sang so loud and proud… that when it was over… a fellow crowd member quizzed me on the lyrics - to make sure she was singing them right. (All those times in the hallway at work, singing along to my iPod, paid off!)

The feel-good moment of the night came early in the show. The crowd erupted at the first few notes of I Wonder. Everyone was so jacked up… singing along… that I got a keen sense of what it must have felt like to be in that South African crowd in the movie… when their Elvis… their Jimi Hendrix… their Jim Morrison… came back to life to sing them the words they’d been singing along to… for years. MAGIC!

“I wonder… how many times you’ve had sex…

and I wonder… do you know who’ll be next?”

As for me… now the morning after… reflecting on a great show… I wonder… how many great songs he WOULD HAVE WRITTEN… had success come forty years earlier… when it should have.

 - johnnypromo


Live concert date info:


Buy Rodriguez's music... It's more than worth the money!





Go Pro Boxing Videos

Experimenting with the new GoPro camera. I shot my Polk St. Gym boxing class one day, hitting the mitts. Turned out pretty good. The group ranges from beginners to pretty advanced.

 6 groups of 4 boxers each.

Shot at 1080p 60fps.

I converted the H264 to Apple ProRes and eventually output to H264 at 30 fps. Had to downshift to 720p to make it more youtube friendly.








What do you mean I'm tying my shoes backwards?

I am constantly retying my shoes (like twenty times a day, at least). Synthetic shoelaces have only made the problem worse. Whenever I complain, some advice-giver invariably says, “Why don’t you use a double knot?”
“Because double knots suck, that’s why!” For one, it takes twice as long to tie it. Secondly, I have a short attention span… What was I talking about??? Oh yeah, double knots. They cut off circulation and make your shoes a nightmare to take off. (It’s a 50-50 chance anyway, whether I untie my shoes or just step on the back and pry them off — the commonly used self-inflicted flat-tire method of taking your shoes off. Try that with a double knot.)

All that is true and all that is bullshit! The real reason I avoid the double knot and suffer through endless retying of my shoes is that I have an escalator-phobia. (What?) A long time ago in my youth, I heard about a kid whose shoelaces got stuck in an escalator — he couldn’t kick himself out, because he tied a double knot. (I realize that this incident may be an urban myth, but I heard he lost a foot! I’m not willing to risk it.)

At work last week, we were about to record a promo for the news, when I felt the familiar floppy whip against my ankles. I stopped, tied my shoes, and bitched about my shoelaces always coming undone. The much-beloved Bay Area TV news anchor and all-around nice-guy, Allen Martin, quipped, “You should try a double knot.” I just looked at him with a semi-evil eye. (I like Allen so I squashed my usual rant.)
Then, something happened that changed my life. Michelle, the 23 year-old production assistant said, “You’re tying your shoes backward.”
“What?” I said. “I have been tying my shoes for almost forty years and have never heard anyone ever say anything about a right and wrong way to tie my shoes.”
“Yeah,” she said, unfazed by my snarky tone. “If you loop it the other way, it won’t come untied as much.”
I looked at Allen, whose curious face indicated that he too was out of the loop on this one. “What do you mean?” I said to her — although it probably came out of my mouth sounding more like Gary Coleman saying, “What’chu talkin bout Willis?”

“After you make the loop,” she said, “wrap the lace around the other way.” Then, she walked me though it. It felt weird, mostly because I had been tying my shoes one-way my entire life. (I felt like a recovering stroke victim relearning the simplest of childhood tasks.) I pulled and prodded to see if the lace would come loose. I couldn’t really tell if it worked, but I committed myself to giving it a try over the next few days. (It did take a while to get used to the new method. I hadn’t felt this awkward tying my shoes since I was a wee-little boy.)

I’ll be damned! On Thursday, October 11th 2012 — at 43 years, 5 months, and 15 days old — I went an entire day without retying my shoes. I couldn’t believe it!
I went online to see if this were some miracle fix, a secret passed on through generations, like the Knights of Templar cautiously guarding the secrets of Christ. But no, IT’S ALL OVER THE PLACE! There’s a video that even explains the whole thing. It’s called a granny knot versus a reefer knot. Apparently, looping it one way pulls the knot apart. When done the other way, motion actually tightens it.

I was outraged! Did my parents know about this? My sisters? My kindergarden teacher Mrs. Tinsley? Why wasn’t I told? This is bullshit! Pop and I need to have one of those, “Come to Jesus talks”. I want answers!

The moral of the story is, you can teach an old dog new tricks. I feel like a new man. One of the banes of my existence is gone! Praise the Lord! And, thank you Michelle.


The Valentine Dilemma

Excerpt from my new book, available in the Amazon Kindle store:


...Lenny rolled his eyes, turned to Jimmy, and changed the subject. “We’re running out of time.”
   “Then, let’s just get the bracelets,” Jimmy said.
   “There’s gotta be something cheaper,” Lenny said.
   “The guy said Valentine’s Day is a jewelry holiday.”
   The words ‘valentine’ and ‘jewelry’ piqued Vic’s curiosity. He pretended to read his magazine while he listened. It didn’t take long for him to put two-and-two together. “So…you boys got yourself a couple girlies.”
Lenny cringed. Cool lingo was another one of ‘Vic’s things’. Unlike the fist-bump, Lenny thought that ‘Vic-ism’ was stupid.
   “I remember my first V-Day with the girly,” Vic said.
   “Nobody cares Vic,” Lenny said.
   “Stacy O’Brien,” Vic smiled—he enjoyed the sound of her name.
   Lenny stuck an index-finger in each ear. “We’re not listening to you.”
   “She was hot.”
   “La-la-la-la-la-la…I’m not listening to you-hoo-hoo,” Lenny sang out the words.
   “Whatever you do,” Vic cautioned. “Don’t do what I did.”
   Lenny froze—even with plugged ears, he heard what Vic said.
   After some tense silence, Jimmy asked, “What’d you do, Vic?”
   Vic smiled a wry, knowing smile. He leaned in toward the boys as if he were about to tell them a secret. Jimmy and Lenny leaned in too. Vic let them stew a little. Then, he whispered, “Red panties,” and howled a thundering belly laugh.
   Jimmy blushed. Lenny bit his lip and said, “Valentine’s Day underwear…how very-creepy of you Vic.”
“Come on Jimmy. Let’s ride to Sealfon’s and be done with it,” Lenny said. (The little flip-flopper now seemed ready to kiss-away the bulk of his life-savings.)
   “Hey?” Vic said. “Was the guy at the counter named Sultan?”
   “Yeah,” Jimmy said. “You know him?”
   Lenny winced, sensing a trap.
   “Yeah, he’s captain of the soccer team,” Vic said. “His family owns Sealfon’s…a real smooth-talker too. How much he gonna getcha for? Fifty bucks?” No answer came. “More?”
   Lenny’s face turned beet-red. He gave Vic the evil-eye. “Come on Jimmy. This is just a big joke to him.” Lenny moved toward the door. Jimmy followed.
   “No really…I wanna know,” Vic said to their backs.
   Jimmy whirled around. “Ninety-nine ninety-five,” he blurted out.
   “OUCH!” Vic clutched his heart like he’d just been stabbed. Then, he pulled the imaginary knife from his chest, and pretended to die. Lenny wished he had, for real.
   “See why I didn’t want to ask him for help,” Lenny said. Jimmy nodded. The boys walked away, but halfway down the hall they heard Vic yell, “It’s okay with me if you wanna be...THAT GUY.”
   Lenny stopped short; Jimmy bumped into him from behind. They exchanged whispers. Then, a feeble voice echoed down the hall. “What guy?” It sounded like someone trying not-to-sound scared.
   Vic appeared at the doorway and yanked his hands from his pants-pockets—the white lining stuck up like rabbit ears. “Broke guy who spends all his money on his girly,” Vic said, miming a crying face.
   “Thanks Vic. As usual…you were NO HELP!” Spittle flew from Lenny’s mouth.
   “Jewelry for V-day…impressive,” Vic said. “Can’t wait to see how you top that for her birthday.”
   Lenny let out a rebel yell. He charged his brother, and unleashed a flurry of punches to Vic’s stomach. “WHY-ARE-YOU-TORTURING-US?” Vic absorbed a few blows, laughing. Once he had enough, Vic grabbed his little brother’s wrists. Lenny huffed and puffed, and tried to wriggle free—he was trapped.
   “Whoa-lil’-bro, calm down,” Vic said, letting Lenny go. “I’m just trying to help.”
   “How is being a big fat jerk helping?”
   “I’m just saying,” Vic said. “Spend a hundy on Valentine’s Day…then you gotta spend more than that on her birthday. You don’t want her thinking you’re downgrading your gifts…do ya?”
   Neither boy answered.
   “What you don’t realize lil’ bro,” Vic continued, “It’s not just Christmas, Valentines, and birthdays. Whatever you buy now sets the bar for every other present you’re ever gonna get her. And there are a million gift-giving occasions.”
   “Liiiiiiiike what?” Lenny said, sensing more of Vic’s baloney coming.
   “Like anniversaries.”
   “We’ve been going out…like two weeks,” Lenny shot back. “Why would I be worried about something that’s a year away?”
   “I said anniversaries…plural,” Vic calmly corrected his petulant little brother. “Girls don’t just celebrate anniversaries once a year.”
   Lenny chewed on his lower lip.
   “They don’t?” Jimmy said.
   “No Jimmy…they don’t,” Vic said. “Girlies your age are anniversary crazy. You got your first date… first kiss… first day you met. And they celebrate ‘em every month. That’s a lotta gifts…don’t ya think?”
   The boys looked like someone just stole their baseball card collection. Jimmy crossed his arms and stared at the floor. Lenny plopped down into a kitchen chair, mopey and bitter.
   The room was dead silent, except for the hum of the refrigerator; they all sat there listening to its buzz. Suddenly, raindrops splattered across the kitchen window; in an instant, it was pouring again. Since Lenny was too-stubborn to ask his big brother for help, Jimmy did, “What should we do Vic?”

Book is available for purchase after October 8, 2012.