May 30, 2013
Haven't workouted in a week, kinda of fell off my exercise and diet routine during the Memorial Holiday. Sometimes it happens and it will give your body a chance to rebuild and re pair itself. Definitely starting back this weekend and getting back on track.
I've been checking out some other people blogs in my off time and found some inspiring stories of success. Will also look for new exercises to add to my routine to keep it fresh. Over the weekend purchased a new workout outfit to use in the hot summer sun.
In about ten days will get on the scale to see my progress and report it to you guys. Also trying to bring down the pain in my back by putting ice on it to relax the muscles. Until next time, take care and God Bless.
Thursday, May 30, 2013
Monday, May 27, 2013
May 27, 2013
It's been five days since I have written on my blog. I'm sorry for the long delay, the last two days I spent my memorial holiday painting my basement for like sixteen hours or more. I'm excited my exercise room is painted my in favorite football team the Atlanta falcons colors, which are red and black. We painted all the rooms down there and will make some corrections and final touches to it next weekend.
Today I just stayed on the road doing choirs like grocery shopping and looking for cloths for my smaller frame. Speaking of my frame I lost another pound and back on track to losing weight after last month gain. Was a little disappointed I didn't lose more, but I'll take it over gaining anything.
This weekend my diet went to pot since I had three doughnuts, a cinna-bon, and today a chocolate shake from Sonic. At the grocery store I bought a large bag of the super food red grapefruit to help get my diet back on track. Tonight, If I get hungry before bed time will cook fish with vegetables.
On Friday at work I ended up walking up and down 33 flight of stairs and over did it. Some of the pain is back in my back and butt area. I will put some ice on it to see if that can relax the muscle some. Plan to exercise after work, will be late coming home to stay over filling out open enrollment stuff.
I hope everyone had a fun filled Memorial Holiday. Well thanks for stopping by and God Bless. Take care and have a safe week.
It's been five days since I have written on my blog. I'm sorry for the long delay, the last two days I spent my memorial holiday painting my basement for like sixteen hours or more. I'm excited my exercise room is painted my in favorite football team the Atlanta falcons colors, which are red and black. We painted all the rooms down there and will make some corrections and final touches to it next weekend.
Today I just stayed on the road doing choirs like grocery shopping and looking for cloths for my smaller frame. Speaking of my frame I lost another pound and back on track to losing weight after last month gain. Was a little disappointed I didn't lose more, but I'll take it over gaining anything.
This weekend my diet went to pot since I had three doughnuts, a cinna-bon, and today a chocolate shake from Sonic. At the grocery store I bought a large bag of the super food red grapefruit to help get my diet back on track. Tonight, If I get hungry before bed time will cook fish with vegetables.
On Friday at work I ended up walking up and down 33 flight of stairs and over did it. Some of the pain is back in my back and butt area. I will put some ice on it to see if that can relax the muscle some. Plan to exercise after work, will be late coming home to stay over filling out open enrollment stuff.
I hope everyone had a fun filled Memorial Holiday. Well thanks for stopping by and God Bless. Take care and have a safe week.
Wednesday, May 22, 2013
May 22, 2013
Took the stairs at work, down eight floors to burn some extra calories instead of taking the elevator. Today is my day off from working out, but I like to find creative ways to melt that fat. This weekend will paint the new rooms in the basement and soon will have access to my elliptical and boxing bag.
Tonight main item will be tuna sandwiches and some vegetable. Last night dinner was a pork chop sandwich. This morning had jimmy dean sausage biscuit and black coffee. For fiber will add my father in law pecans to my lunch tomorrow.
Changed up my workout yesterday and worked with weights the whole ninety minute program. Added chest presses and got my twenty push ups done doing the routine. I'm am very excited that I will soon add yoga to my program as a warm up to my workouts as my physical therapist suggested. I have been interested in Yoga for years but never tried it.
Since November the contractor have been putting up dry wall and my exercise machine have been resting in my garage. On Monday the dry wall was finally completed and now we can begin to reclaim my base- ment after painting, cleaning and getting the other final things done.
This Saturday is weighin time and I will see how I've done these past two weeks. I'm expecting to be back on track with my weight loss after my last weigh in. Until next time, take care and God Bless.
Took the stairs at work, down eight floors to burn some extra calories instead of taking the elevator. Today is my day off from working out, but I like to find creative ways to melt that fat. This weekend will paint the new rooms in the basement and soon will have access to my elliptical and boxing bag.
Tonight main item will be tuna sandwiches and some vegetable. Last night dinner was a pork chop sandwich. This morning had jimmy dean sausage biscuit and black coffee. For fiber will add my father in law pecans to my lunch tomorrow.
Changed up my workout yesterday and worked with weights the whole ninety minute program. Added chest presses and got my twenty push ups done doing the routine. I'm am very excited that I will soon add yoga to my program as a warm up to my workouts as my physical therapist suggested. I have been interested in Yoga for years but never tried it.
Since November the contractor have been putting up dry wall and my exercise machine have been resting in my garage. On Monday the dry wall was finally completed and now we can begin to reclaim my base- ment after painting, cleaning and getting the other final things done.
This Saturday is weighin time and I will see how I've done these past two weeks. I'm expecting to be back on track with my weight loss after my last weigh in. Until next time, take care and God Bless.
Sunday, May 19, 2013
May 19, 2013
When I started my weight loss journey, I weighed 296 lbs. My job wellness program said even though I was 48 years old, my healthy age was that of a 56 year old man due how much I weighed and my diet. The wellness program measured other things like glucose level, cholesterol, alcohol intake, smoking, blood pressure, etc. Out of all the categories we are measured on, I only had problems with being morbid obesity and diet. This was a eye opener that I plan to see improvement on since I weigh less and my diet is much better.
Yesterday I had a salad, turnip greens, cashews, a sausage biscuit and ate an Italian combo with my first smoothie from Panera bread. I tried to eat as many vegetables as I could. As far as beverages I had that black cherry smoothie, water, and low calories water mix.
Yesterday was my rest day so I didn't workout. Today I did 20 minutes of weight lifting and will do the rest of my ninety minutes program later today. Today is my high protein fat day, so I've had a hamburger, pancakes with syrup, and cashews so far today. Tonight I will cook a steak and have the left over greens with that.
Getting ready to return to the work week tomorrow and stay focus on my goal. so until next time God Bless and take care.
When I started my weight loss journey, I weighed 296 lbs. My job wellness program said even though I was 48 years old, my healthy age was that of a 56 year old man due how much I weighed and my diet. The wellness program measured other things like glucose level, cholesterol, alcohol intake, smoking, blood pressure, etc. Out of all the categories we are measured on, I only had problems with being morbid obesity and diet. This was a eye opener that I plan to see improvement on since I weigh less and my diet is much better.
Yesterday I had a salad, turnip greens, cashews, a sausage biscuit and ate an Italian combo with my first smoothie from Panera bread. I tried to eat as many vegetables as I could. As far as beverages I had that black cherry smoothie, water, and low calories water mix.
Yesterday was my rest day so I didn't workout. Today I did 20 minutes of weight lifting and will do the rest of my ninety minutes program later today. Today is my high protein fat day, so I've had a hamburger, pancakes with syrup, and cashews so far today. Tonight I will cook a steak and have the left over greens with that.
Getting ready to return to the work week tomorrow and stay focus on my goal. so until next time God Bless and take care.
Thursday, May 16, 2013
May 16, 2013
Discharged from physical therapy today and given a t-shirt as a gift for it being my last day. That place worked a miracle and got rid of all my pain. I can't remember the last time I was totally pain free.
Today is my rest day and will take it easy and get plenty of rest. Yesterday completed another full workout doing 90 minutes straight. Read yesterday that the boxer floyd mayweather does a lot of push up to gain a lot of muscle. So will continue to increase my floor push up routine. Physical therapy also recommended I take up yoga and advise them I will look for some on You Tube to do. I like adding new exercise routines and learning new things in general.
When I got home from work made myself a salad and will have tuna if I get hungry again before bed time. Had a grapefruit for lunch and packed another one for tomorrow lunch. Last night had a pork chop sandwich with pickles on it. Drinking water and low calories drink mixes.
Will get on the scale the end of next week to see the result of my hard work. Keeping myself on schedule and completing full work outs every time it is my day to workout. I'm definitely motivated, focus and working toward my goal to lose one hundred pounds. So until next time take care and God bless.
Discharged from physical therapy today and given a t-shirt as a gift for it being my last day. That place worked a miracle and got rid of all my pain. I can't remember the last time I was totally pain free.
Today is my rest day and will take it easy and get plenty of rest. Yesterday completed another full workout doing 90 minutes straight. Read yesterday that the boxer floyd mayweather does a lot of push up to gain a lot of muscle. So will continue to increase my floor push up routine. Physical therapy also recommended I take up yoga and advise them I will look for some on You Tube to do. I like adding new exercise routines and learning new things in general.
When I got home from work made myself a salad and will have tuna if I get hungry again before bed time. Had a grapefruit for lunch and packed another one for tomorrow lunch. Last night had a pork chop sandwich with pickles on it. Drinking water and low calories drink mixes.
Will get on the scale the end of next week to see the result of my hard work. Keeping myself on schedule and completing full work outs every time it is my day to workout. I'm definitely motivated, focus and working toward my goal to lose one hundred pounds. So until next time take care and God bless.
Monday, May 13, 2013
May 13, 2013
Just completed another 90 minute non stop work out. Did weight training with other exercises in between for one hour and then ended with 30 minutes of dancing with You tube. I determine to stay on track to complete my 100 pound journey. Today is my last day of four day vacation (including the weekend). Took last Friday and Monday off, to give me four straight days off form work..
Will eat plenty of protein so my muscle will repair and grow. My body been sore since I pushed my workout back to 90 minutes. I had slacked off and doing less or no workouts in the last ten days or so before getting on the scale. My next weigh-in is in two weeks, so I will work very hard to keep knocking that weight off.
My other slip was drinking my calories with too many soda's. Back to water, low calorie drink mixes with water and coffee. Also slip to eating a lot of food at night, cutting that back down. I cook most of my meals which I'm able to minimize salt, sugar and processed foods. Purchased the super food grapefruit that I will add for my lunch tomorrow.
With my rib sandwich on wheat bread last night I cook spinach and had left over mashed potatoes. Water is the great for the body because a lot of your body is made up of water. Water has no calories and the best refresher when your body is hot and sweaty from working out or working in the yard.
Glad I got my fire back to keep going on my path. With losing weight you have to stay focus and put in the hard work. My body feels better and my energy level goes up so it is a win win. Until next time God bless and take good care of yourself.
Just completed another 90 minute non stop work out. Did weight training with other exercises in between for one hour and then ended with 30 minutes of dancing with You tube. I determine to stay on track to complete my 100 pound journey. Today is my last day of four day vacation (including the weekend). Took last Friday and Monday off, to give me four straight days off form work..
Will eat plenty of protein so my muscle will repair and grow. My body been sore since I pushed my workout back to 90 minutes. I had slacked off and doing less or no workouts in the last ten days or so before getting on the scale. My next weigh-in is in two weeks, so I will work very hard to keep knocking that weight off.
My other slip was drinking my calories with too many soda's. Back to water, low calorie drink mixes with water and coffee. Also slip to eating a lot of food at night, cutting that back down. I cook most of my meals which I'm able to minimize salt, sugar and processed foods. Purchased the super food grapefruit that I will add for my lunch tomorrow.
With my rib sandwich on wheat bread last night I cook spinach and had left over mashed potatoes. Water is the great for the body because a lot of your body is made up of water. Water has no calories and the best refresher when your body is hot and sweaty from working out or working in the yard.
Glad I got my fire back to keep going on my path. With losing weight you have to stay focus and put in the hard work. My body feels better and my energy level goes up so it is a win win. Until next time God bless and take good care of yourself.
Saturday, May 11, 2013
May 11th, 2013
Gained three pounds in the last two weeks, this is not acceptable. I got off the band wagon and lost my motivation. After falling to lose weight for the first time since my start in January, that re-ignited my fires to success. I didn't come this all this way to fail.
The first thing I did was work out for a full ninety minutes straight. Put the intensity back in it and push thru till I was back where I needed to be. To lose weight is a everyday battle. Eating right, exercising to the max, and making more good decisions everyday in everything you do.
New weight lifting exercises were added - like working the tri-sep muscle in the back of the arm doing the weight behind the head and lifting straight up, and lifting the weight at a angle at the side of the body and pulling the arm straight back. Challenging myself to double my floor push up from ten to twenty. Did the push up in set of four to six til I got them all done. Increased my weight lifting time total to an hour, doing other exercises in between lifts, like jumping jacks, running in place, wall and ground push ups and squats. Finished my routine with thirty minutes of dancing to You tube.
The bottom line I'm back with avengence and will see better results next time and in the future. Taking tomorrow off from work out. Until next time take care and God Bless. Thanks for the stopping by and take good care of yourselves.
Gained three pounds in the last two weeks, this is not acceptable. I got off the band wagon and lost my motivation. After falling to lose weight for the first time since my start in January, that re-ignited my fires to success. I didn't come this all this way to fail.
The first thing I did was work out for a full ninety minutes straight. Put the intensity back in it and push thru till I was back where I needed to be. To lose weight is a everyday battle. Eating right, exercising to the max, and making more good decisions everyday in everything you do.
New weight lifting exercises were added - like working the tri-sep muscle in the back of the arm doing the weight behind the head and lifting straight up, and lifting the weight at a angle at the side of the body and pulling the arm straight back. Challenging myself to double my floor push up from ten to twenty. Did the push up in set of four to six til I got them all done. Increased my weight lifting time total to an hour, doing other exercises in between lifts, like jumping jacks, running in place, wall and ground push ups and squats. Finished my routine with thirty minutes of dancing to You tube.
The bottom line I'm back with avengence and will see better results next time and in the future. Taking tomorrow off from work out. Until next time take care and God Bless. Thanks for the stopping by and take good care of yourselves.
Thursday, May 09, 2013
May 9, 2013
Hardly exercised in this two period been distracted with life. Will get back to it real soon and its something the body needs. Exercise is great at relieving stress, strenghtens your bones and muscles and good for circulation. I read today exercise is good for keeping down your blood pressure. In fact a lot of health diseases can benefit from exercising and a good diet.
My weigh-in is in two days and hoping for the best. I was pain free yesterday at physical therapy and will continue to go for about four more visits. They have added a few new exercises, like light weight training and new stretching exercises.
During lunch time I was looking at new exercises that I can do to keep my routine fresh. Yesterday I ate trout fish, cashew nuts and ice cream for dinner. Lunch I ate chips, cereal, and vanilla pudding. I'm excited because my four day vacation from work starts tomorrow. Until next time take care and God Bless. Thanks for stopping by and take care.
Hardly exercised in this two period been distracted with life. Will get back to it real soon and its something the body needs. Exercise is great at relieving stress, strenghtens your bones and muscles and good for circulation. I read today exercise is good for keeping down your blood pressure. In fact a lot of health diseases can benefit from exercising and a good diet.
My weigh-in is in two days and hoping for the best. I was pain free yesterday at physical therapy and will continue to go for about four more visits. They have added a few new exercises, like light weight training and new stretching exercises.
During lunch time I was looking at new exercises that I can do to keep my routine fresh. Yesterday I ate trout fish, cashew nuts and ice cream for dinner. Lunch I ate chips, cereal, and vanilla pudding. I'm excited because my four day vacation from work starts tomorrow. Until next time take care and God Bless. Thanks for stopping by and take care.
Sunday, May 05, 2013
May 5, 2013
Tomorrow morning I have another physical therapy appointment. It has really improve my pain to almost zero. Scheduled for two visits this week. Haven't found the time to do the warm up they give me to do at home yet. They did advise me I need to stretch to keep the pain at bay. I do prefer to do this than to take pain pills. I haven't taken a pill in several weeks.
Tonight will work out with the weights and dance to You Tube. Took off yesterday from working out to give my body time to heal. Not trying to over train ever again and knock my back out.
Tonight I coooked spaghetti with french bread. The bread I got tasted real bad, so didn't eat much of it. Also ate part of a Hershey chocolate bar, my first candy bar in like five months. My wife bought a bucket of KFC yesterday and ate a lot of chicken. Will need to work some that off. Usually I buy only a serving of fast food to control my portion. Really pigged out yesterday on that.
I hope I don't pay the price from all that food, but I know I probably will, since losing weight is simple math. Eat less calories than you burn off. Do the opposite and you will gain weight. Until next time, take care and God Bless. Enjoy your week and be safe.
Tomorrow morning I have another physical therapy appointment. It has really improve my pain to almost zero. Scheduled for two visits this week. Haven't found the time to do the warm up they give me to do at home yet. They did advise me I need to stretch to keep the pain at bay. I do prefer to do this than to take pain pills. I haven't taken a pill in several weeks.
Tonight will work out with the weights and dance to You Tube. Took off yesterday from working out to give my body time to heal. Not trying to over train ever again and knock my back out.
Tonight I coooked spaghetti with french bread. The bread I got tasted real bad, so didn't eat much of it. Also ate part of a Hershey chocolate bar, my first candy bar in like five months. My wife bought a bucket of KFC yesterday and ate a lot of chicken. Will need to work some that off. Usually I buy only a serving of fast food to control my portion. Really pigged out yesterday on that.
I hope I don't pay the price from all that food, but I know I probably will, since losing weight is simple math. Eat less calories than you burn off. Do the opposite and you will gain weight. Until next time, take care and God Bless. Enjoy your week and be safe.
Thursday, May 02, 2013
May 2, 2013
My grass was a foot tall from not cutting it regularly and it took me two hours to mow it. My lawn mower cut off several times and had to basically cut it twice to even my lawn out. I did burn a lot of calories doing this task.
Still in physical therapy doing exercises with balls between my legs and under them. They added, the stationary bike for like 15 minutes and then having lay on warm mats at the end.
Keeping up my exercising and dreaming of running in the park again, hopefully soon. I want to test out my body to see how much pain I'll be in doing that activity. Danced to Motown records on You Tube, some songs I plays twice in a row it was so good. Danced to songs like Jimmy Mack, The Jackson Five Medley, and Dancing in the street. Until next time, God Bless and take care.
My grass was a foot tall from not cutting it regularly and it took me two hours to mow it. My lawn mower cut off several times and had to basically cut it twice to even my lawn out. I did burn a lot of calories doing this task.
Still in physical therapy doing exercises with balls between my legs and under them. They added, the stationary bike for like 15 minutes and then having lay on warm mats at the end.
Keeping up my exercising and dreaming of running in the park again, hopefully soon. I want to test out my body to see how much pain I'll be in doing that activity. Danced to Motown records on You Tube, some songs I plays twice in a row it was so good. Danced to songs like Jimmy Mack, The Jackson Five Medley, and Dancing in the street. Until next time, God Bless and take care.
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