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Describe your workout regimen.

I attempt to exercise at least 40 minutes a day and no fewer than five days a week. Typically, I walk on my treadmill at home, and I am able to stretch myself intellectually as I walk by reading a book a week on the average.

How have you changed that regimen over the years?

I was a college linebacker and high school football coach, so I was always very active in the weight room and with my exercise regimen until I became a school administrator in 1987, at which point I had to be more intentional about my wellness. I have been an active jogger during my entire adult life, having run such races as Dam to Dam and the Bix-7 in my hometown of Davenport. About a year ago, I could sense that I was becoming too sedentary, so I made a commitment to myself to walk or run daily for larger chunks of time, so I could gain a greater cardiovascular benefit from my exercise. That discipline – combined with a greater commitment to more sleep and better eating habits – allowed me to lose 20 pounds between Christmas and the start of the Fittest Execs contest. I am also very proud that I did not gain a single pound during the graduation open house season, which included more than 50 parties for me!

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

My wife, Cheryl, and I like to take walks together throughout the beautiful bike trails and greenbelts of Urbandale, but generally, I work out alone. As a leader in a school and church, I am a VERY busy person, and I “steal” my exercise whenever I can get it. I find it difficult to coordinate my schedule with an exercise partner’s schedule.

What motivates you to stay in shape?

Heart disease runs in my family. I know this could be a life-or-death proposition. I value life. I would love to stay alive as long as possible. I also want to look my best personally and professionally when I represent myself, my family and my school. Also, I am a parsimonious person, and I don’t like to spend a lot of money on additions to my wardrobe if I am outgrowing my clothing.

What advice would you give to someone just starting on a workout program?

Quit procrastinating! Act today! Start small and build on your successes. Celebrate positive changes as a way of motivating continuing success. Be patient. You’ve got to establish good habits, particularly if you’ve had bad habits in the past. Don’t get discouraged if you don’t see immediate improvement. Stay the course. Think long-term.