Thursday, July 31, 2014

Day 6 still going strong!

It's Thursday about 7:22 AM, just finished my 2 sets.

 I've added a few reps here and there, I'm up to 30 push ups and 30 calf raises.  Also added in 60 seconds of planking after each set.  I'm feeling really good about this routine.  I've been working out since I was a teenager and always trying to come up with different routines to fit my schedule and my fitness level.  Since I started getting serious about martial arts my dedication to fitness has gotten more serious.  My diet is also a focus most of the time.  I try and stick to it but we all know there are those days when you have to eat some Pizza or a nice juicy cheeseburger with bacon!

If you are just tuning in and have not seen the full routine here's the link to it..

Yet this week I have done very well.  I fully intend to start with three sets on Saturday and see how that goes for a week before I move on to four sets.  I always try and challenge myself to go beyond what I think I am capable of in exercise and in other aspects of life.

 Never Give up!!!

I'll leave you with a couple of pictures today.  No explanation needed...




Wednesday, July 30, 2014

Shakes for Breakfast???


If it's a protein shake.  Mine consists of two bananas, frozen peaches, BIG spoonful of low fat yogurt, protein powder and vanilla Almond milk...  Sometimes I switch up the peaches with strawberries or mixed fruit as long as it's frozen. You can be creative!  I use fresh blueberries too from time to time. The frozen stuff helps make the shake thicker.

This is my after workout breakfast.  I ate very light yesterday so I wanted to start this day out with a good healthy meal to get me going.  I'll take some breakfast bars and some water with me when I leave for work today to get me through the day.  Tonight it's fresh squash right from the garden!

It's cool out today so I did half my workout on the deck this morning.  The stairs are perfect for my calf raises and the flat surface is fine for my jumping jacks and squats.  I may pull a mat out tomorrow and do the whole workout outside!

I added some planking in to the routine after the crunches today about 30 seconds worth.

By the way, I bought some Bee Caps when I was at the beach a month or so ago.  I take these instead of a multi vitamin.  They are really good for you.  If you are not up on the power of Bee products do some research.  You can't beat this stuff!  I also use allot of honey, you can substitute any sweetener with it and it's also amazingly healthy!

So day 5 is in the bag.  Time to get ready for work!



Tuesday, July 29, 2014

Here's what happens

It's early on Tuesday.

I've been up and down since 4:00 AM.  I'm finally up for the morning now but I'm sore and not feeling my best.  It would be real easy to convince myself to not work out this morning.

It's one of those days but I will, "Endeavor to Percevere"  That's a movie quote I remember from "The Outlaw Josey Wales"....

So here goes, wish me luck!

Sunday, July 27, 2014

Fitness Challenge update!

Day two and I am on track with both my diet and workout.

My calves are really sore today!  They are one of my weak spots and on top of the workout I went for a 1.5 mile hike this afternoon at Kings Mountain.  It was not very challenging incline wise but I was already sore to begin with.

I will get up early in the morning as usual and knock out my 2 sets.

Remember, you design your own Workout.  Use mine as a guide if you like but tailor it to suit your body.

The diet is flexible but as we all know when it comes to losing weight, it's 70% diet and 30% workout.

You have to stick to the diet to get results.  I always recommend at least one cheat meal a week but don't overdo it.  Reward yourself only if you have earned it!

Good Luck!!!!


Saturday, July 26, 2014

Workout Routine Day 1

Started a new 30 day challenge this morning.

I have asked a few friends to join me, set your own parameters since we each have different levels of fitness and different injuries to deal with.

My diet will be one good meal a day, healthy snacks and fruit as well as one protein shake per day.

Here's the workout I began with, I will add to it as I go.

2 sets to start, will go to 3 sets after the first week, then 4 sets in the 3rd week.

50 jumping jacks to warm up then stretch upper and lower body

25 squats
25 pushups
25 calf raises
50 crunches
25 oblique crunches each side

2nd set the same as first but start again w/ 50 jumping jacks

25 squats
25 pushups
25 calf raises
50 crunches
25 oblique crunches each side

If you don't think you have time just get up a half hour earlier than normal and you can knock this out pretty quickly...

Friday, July 25, 2014

Time to get Serious ~ UPDATE!

I posted a while back that I was going to try and lose 10 lbs.

 My son Jason came to visit for two weeks just a short time after that so my diet went out the window.  However, I managed not to gain more than 3 lbs while he was here.  I weighed in at 168.6 tonight, well below the 175 I was at a couple of months ago.  Going to try and hit 165 and level off there...  Been eating very little lately, 1 good meal a day and a few snacks along with a protein shake and some fuit.  Trying to drink more water and less beer.  I love a good cold beer in the HOT summer!

I have a Combat Hapkido seminar to attend on August 9 and then my 35th High School Reunion on August 16th.  Trying to keep the weight off for these two events.  My back has healed very nicely and I am working out full force again.  Looking forward to getting back into premium shape again for a change..  Like my buddy Lou here!



Thursday, July 24, 2014

Goodbye America

Is America as we know her gone for good?  It seems so to me.

The more I follow the news, the sicker I get.  With the current crop of corrupt politicians in charge it seems worse than ever.  Obama and his scandal ridden regime has flat out said he wanted to fundamentally change America and his changes have all been for the worse.  Let's look just a few of his scandals..

 He and Eric Holder are the two lead bad guys in an ever expanding criminal enterprise known as the Executive Branch and the Justice Department.  Then you've got the supporting cast of criminals like Nancy Pelosi, Harry Reid, Valeri Jarrett and so on.

 The first BIG scandal was Fast and Furious, a gun running scheme gone terribly wrong.  They (Holder) wanted to put pressure on pro gun America by using the gun shops near the border and setting up a scenario where guns bought at these gun shop were used  in Mexico. They thought they could turn the tide of opinion against the supporters of the second amendment.  It back fired on them and a border agent was killed along with hundreds of innocents in Mexico.  Eric Holder being the chief law enforcement officer of the USA has stonewalled his way through the hearings and was found in contempt.  He is still not talking.

Then there came Obamacare, they shoved this law down our throats when no one but Democrats wanted it and Pelosi said you have to pass it to learn what's in it.  Now, the President has used executive orders to change it over 70 times to try and make a horrible piece of legislation workable and it still is an albatross around his and every democrats neck.  Hopefully we will find out just how bad in November of this year.

Benghazi, another weapons running scheme gone terribly wrong.  Our own Ambassador to Libya, Chris Stevens brutally murdered along with two brave ex Navy Seals, Tyrone Woods and Glen Dohetry and information officer Sean Smith.  From the President on down they have lied and stonewalled the investigation into this.  Hillary Clinton was been quoted as saying "What difference does it Make" in a hearing.  Now more than two years later they have arrested a man they say was responsible for some of the brutality, too little too late.

We also have the IRS scandal, where the President and his cronies used the IRS as a tool to hammer their opponents into submission so they could win the 2012 election.  Well it worked and now they have destroyed emails and hard drives to try and cover up this criminal behavior and like all counts before, nothing is being done about it.

The list of scandalous and criminal behavior doesn't stop at the White House, the Justice Dept., or the Senate floor where Harry Reid changed the rules in the Senate in order to appoint liberal judges to pack the circuit courts to save Obamacare, it also rests squarely on the shoulders of a press gone missing.  In fact the press these days, other than Fox News or right wing radio, is nothing more than an extension of the liberal wing of the democrat party.  They cover for this President and his cronies left and right trying to prop them up and keep them from collapsing from the weight of their incompetent and scandalous behavior.

The full list of scandals is too long for me to get into but if you want more follow this link!

Yes friends, America has changed and if we don't watch out the Progressive liberals will destroy her from within.  They have made much headway under Obama. Will we be able to slow the tide of destruction or is America doomed to fall under the weight of it's own corruption and bloated, out of control government...