April 14, 2013

Just came back from a two mile walk in the downtown park. Did two miles at the park yesterday too. Didn't run because the pants I had on rub my thighs in a way I could developed some painful sores. Soon will trim back the four knock roses and cut my grass.

More good news on my 100 pound journey to slim my frame, the scale said I've lost another four pounds. Total weight loss now is 21 pounds with 79 more to go. It's definitely coming off a lot faster than I planned. After two years of struggling with my weight going up and down and mainly up, I've finally getting the success I've always wanted.

The keys to my success has been major changes to how I live my life. I able to eat normal food but had to make changes too. My first major adjustment was cutting down on desserts. I use to eat a candy bar almost every day. I use to eat snicker candy bars like it was a food group. I haven't had a snicker bar this year. I use to bake a cake like twice a month and have it eaten in two to three days.
Desserts a very low priority now, I flipped my food consumption on them completely.

Another change was adding intensity to my exercises. Like before I always walked up to six miles a day but it use to be causal walking as if you were walking in a mall. Now i power walk, jog and run again. That really burn the fat and calories. It's like that with all my exercises now. Vigor and intensity are my friends now. Also increase my workout times to up to 90 minutes. When i finish with a work out I feel the sweat all over and soreness from my sessions.

Eating a variety of foods is a another key. Combining protein, low fat and high fat kinds, eating nuts, plenty of water, keeping soda to a low minimum like desserts has lowered my drinking calories and lowered the sugar intake from those too. I eat cheese, ice cream, fruits and spaghetti all the time. I watch the portions of what I eat and eat several small meals throughout the day.

These changes have made a big impact on my success. I don't ever feel deprived and have control over my sweet tooth. Having this success has improve my life and help me gain control over an area of my life that had been out of control for a long time. Until next time take care of yourselves and God Bless. Thanks for dropping by, talk to you real soon.

April 10, 2013

Today I'm taking off from exercising. Since my back injury I put more rest days into my program until I see the back specialist next week. My MRI was worse than my doctor expected and she changed me from going thru physical therapy to seeing a specialist instead. I'm a lot better but have pain from time to time, mainly when I run or sit a certain way.

Yesterday danced to You tube for like forty minutes and the other day did a complete ninety minutes workout with weights, walking/running in the park and dancing to You tube. Also I stay active when I'm not working out. I go the store and park far a way so I burn more calories that way. Also when I watch TV I get up and do stuff doing the commercials. Sometimes I workout watching the tv shows.

Tonight I made a salad, pork chop sandwich and collard greens and low calorie drink mix. Eating a lot of nuts keep my system flowing like gang busters. Finished off cashews, will crack some of my pecans in the freezer for tomorrow lunch. Tomorrow for dinner I'm planning on fish or a tuna sandwich.

Tomorrow my Jacuzzi will be installed but we can't use for months until the basement is completed done. Workers still need to finish taping and mudding  the dry wall, finishing putting together the bathroom, then we'll paint and put the furniture back in it. Until next time take care and God bless. Thanks for stopping by.

April 6th, 2013


I feel good - real good today. My University of Louisville Cardinals just won in the final four over Wichita State. The game was a battle to the finish line with the Cards pulling it out in the last minutes.

Today went to the park and walked/jogged/ran  almost 2 and half miles, lifted weights/wall push ups/jumping jacks for 30 minutes while watching the game and danced to You tube for 30 minutes.  So I burned over 683 calories. Tomorrow will go to the park again.

Went to my favorite fast food place, Back Yard Burger and had that on my fat day. Also ate a bananas, sausage biscuit, cashew nuts, coffee and plenty of water. Yesterday had salmon fish, chips, ice cream, cereal, and cashews.

I was on the go all day today doing chores - went to four stores, mostly grocery stores and home depot, the park, and the post office. Had to get stop and get bottle water after the park, was very thirsty and sweating buckets of sweat. walking and jogging at times in the stores to make it home for the game. Until next time, take care of yourselves and God Bless. Thanks for stopping by.

Activity	Calories burned
Jogging	104
Walking 2 mph	170
Dancing - ballroom slow	193
Weight lifting - general	218
Total Calories Burned	683

April 3, 2013

Still pumped after losing 5 pounds. 83 pounds to go on my journey. My blog has been seen by at least eight countries on three continents which is great. Eighty percent of the viewers are from the USA.

Backed off my workout since my medical issue. The other day I danced for 45 minutes while watching videos from you tube, my wife and I walked for over a mile at the park, and tonight will workout with the weights a few other excersises. I plan to go at a higher intensity to see how I hold up.

Turned down pizza at work since I hadn't planned on that coming. Still eating my normal stuff. Ate a bag of jelly beans over a three day period. So upping my intensity today will burn some of that off. Will eat tuna and a salad tonight.

I'll keep you guys posted on my progress. Until next time take care and God Bless. Thanks for stopping by.

March 30, 2013

Got on the scale today and got the biggest shock of my life. I've had a tough time lately with my back injury in the last month. Taking medications, going to doctor offices and emergency rooms. Didn't do a lot of exercising but I did stick to my diet. The scale read 279 pounds. Shocking because after all the challenges and obstacles I dealt with, in two weeks I had lost a amazing five pounds!!

This just floored me this morning.  Before I got on I was hoping I had lost a pound or two. So in three months I have lost a total of 17 pounds. Like my wife reminded me, I'm within three pounds of my first year goal of losing twenty pounds. I am stunned and humble and happy and simple amazed. I can also say I've lost a pant size, down to 46 inches in the waist now.

Great news and my journey continues on. Last night I did weight training and wall push ups for almost forty minutes while watching the NCAA March Madness Basketball game, where our University of Louisville defeated Oregeon Ducks to advance to the elite eight. Next Sunday we face off against the Duke Blue devil's for a chance to make the final four.

I'm still eating regular food and alternating days with fat days and light fat days. This past two weeks I had ice cream, collard greens, ribs, fish, jelly bean candy, potato chips, pecans and other nuts, water, low calorie drink mix, sausage biscuits, and pancake and syrup. Ate well but kept my stomach from getting stuffed. Still keep sweets to a minimum and staying active. Hope everyone is doing well and until next time take care and God Bless. Thanks for stopping by.

March 26, 2013

Did about 35 minutes of exercises the other day as I get back into the swing of things. My back still bothers me but I'm able to get around more. Still seeing doctors to decrease my pain even more.

This week had KFC chicken with sides, good stuff. Yesterday I cooked stew beef meat with rice on my low fat day. Tonight cooking collard greens and hamburgers. Usually I have greens the next day since I cook a big pot of them.

This weekend will get on the scale and see where I am at. The past few weeks have been challenging with my back and leg pain. I inspired my wife to get back in shape, she's amazed how different I look after only losing twelve pounds. She started working out yesterday.

Was inspired watching extreme weight loss this week when the man lost over 280 pounds in a year. He had the right attitude from the start and worked his butt off. I also read about the married couple who lost a combined 500 pounds in two years. Man you can do anything when you put your mind into it.

By the way, some have of you and wanted to have conversations with me over the Internet. Just wanted you to know, I don't spend a lot of time on the computer. So I blog and that's about it. My life is so busy it hard to get everything done. Thanks for the comments and encouragements. I wish everyone success in what you do. Until next time take care and God bless. Thanks for stopping by.

March 23, 2013

Good News!! after two weeks of extreme back pain and going to my doctor and the emergency room and taking a punch of pills that were doing absolutely nothing. My wife cured it by giving me a deep oil treatment with a massage tool. After ten minutes of that my pain was all gone. She took all of it away. Keep my finger cross it stays feeling good.

I was in so much pain I was walking crooked and had to stay in bed most of the day. Sitting made it worse and missed several days of work. I couldn't work out much in all that pain but now I'm back.

I stuck to my diet while I was down for the count. Drank a ton of water because the medicine was drying out my throat. It hard to believe how good I feel after that massage. In pain I was limping every where I went and each step was very painful. My back was in a knot of painful muscle spasms.

I can cancel my doctor appointment on Monday. Hadn't been in that much pain in ten years. I like natural ways to cure myself because medication have real bad side affects and now doctors are reluctant to give you pain medication since the attorney general of our state has cracked down on them from death related to prescription pain killer overdoses.

I'm definitely back and feeling real real good. Until next time take care and God Bless. Thanks for stopping by.