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Describe your workout regimen.

Five to six days a week, I focus on the core with a variety of daily ab exercises, including at least 100 crunches, horizontal planks, etc., plus flexibility stretching. Every other day, I alter push-ups and weightlifting to focus on the upper and lower body. And for cardio, I try to ride a bike 50-100 miles per week or do fast walks and stair stepping when the schedule doesn’t allow.

Do you work out with a partner or a group or alone? Why?

I periodically use a trainer to get new ideas of exercises and proper form, but generally work out on my own at home in a converted fitness area because it is more convenient.

How have you changed that regimen over the years?

Yes, it has evolved from losing over 30 pounds nine years ago to now focusing on a balance of cardio, weights and flexibility that fits the work schedule and works for my age (doing things that are easier on the joints). Two books I read in the past year that have been very helpful to fine-tune my fitness regimen are “Younger Next Year” and “Body for Life.”

Do you set small goals and reward yourself for reaching them? How?

I set bigger-stretch goals for things I have yet to accomplish that I post on my bathroom mirror to read every day. Last year, those included riding my bike over 2,000 miles, plus doing more consecutive push-ups, stretching farther beyond my toes and completing more crunches in one minute than ever before. The reward was seeing week-to-week incremental progress and achieving all of those.

What are the keys to your diet?

The key is having a consistent discipline to eat the right type of foods in the right portions, which for me include oatmeal, fruits, vegetables, nuts, fish and lean meats. I try to eat six times a day with three larger meals and three healthy snacks. Plus I take flaxseed, fish oil and supplemental vitamins daily.

Any fitness goals you’re working toward?

A mentor always told me that “if you are doing the same thing this year as last, you may be one year out of date.” It has been rewarding for four consecutive years to win twice or be a runner-up in the Fittest Execs competition. So I will strive for continuous improvement to reach a new level in each of the testing benchmarks, and try to ride 2,250 miles on the bike this year.