diet and new exercise

Ate some healthy food for this week lunch like carrots everyday and water in the morning. also fruit like bananas and grapes.   i try and balance bad food with good food so i get enough fiber to keep my system regular and add in vitamins to keep my energy level up.

i know exercise is the greatest medicine you can give your body everyday.  i work in a office and sit all day so exercise is critically important for me. i added a new exercise from watching you tube a few week ago.  it like doing jumping jacks with your legs and pushing your hands straight up at the same time.   it gets the heart pumping.

kept my exercise routine up by boxing on the heavy bag, dancing to you tube, working out on the elliptical, free weights and and the kettle bell. will get on the scale soon to get a starting weight.

working hard now

my wife told me today she can already see a small change in my appearance. i've been working hard in my home gym for 40 minutes everyday. mainly doing cardio like stuff and some weights.  just got though doing workout dancing to you tube james brown songs. i played several covers by other artist and said the best of last with the man himself. working up harder and harder and then when putting him on, going all out. finished covered in sweat all over.

like yesterday hitting the heavy bag i had sweet piling up on the basement floor.  a lot of my dna can be found down there.   checking my calories count burn for today is over 700. earlier in the week i burned over 500 calories on my elliptical.

been drinking more liquid, water, tea and other stuff.   changed to eating only when i'm hungry and eating more balance. when i eat something bad i follow up with something good.   feel good i've started out real good.

3X and Usain Bolt

Missed some gym opportunities this week.  heading down to the gym now. Inspired by the great Usain Bolt.  It reminds me of my running days thirty years ago when I was in the US Air Force. I wasn't the fasted runner but could run for days. never got tired.   It burned off seventy pounds in six months. Today  i had to face the fact I'm back in 3x shirt size, i got a lot of work to do.

306 pounds

Sprained my right shoulder three months ago and ended up in the ER. I had tried to do floor push ups and my  body wasn't ready for that. Took eight weeks off and got out of the habit of exercising regularly and unfocused. this caused me to gain twenty pounds.  

Trying to add more vegetables to my diet and get back on a solid exercise track again. Good news from exercising gave me a clean bill of health doing an in dept blood testing by my doctor. All the test came back negative, meaning no problems with my health.

I'm the healthiest person in my family. I have family members with high blood, diabetes, bad heart and other things. Exercise is the greatest medicine ever.

Conquered High Blood pressure naturally

In my quest to bring down my blood pressure natually from stroke level of 150/90, I have succeeded well beyond my wildest dreams. My blood pressure was verified at the Take Care Clinic yesterday at 108/58. This is well below the recommended 120/80 or less. This along with me getting a flu shot at the same time earned me a total of 600 points on my wellness points which put me less than three hundred points for the Gold status level.

To natually bring it down it was a combination of watching my soduim intake, eating bananas and yams and exercising daily. So I have avoided having to take blood pressure medications. This is a big deal for  me because my mom and brother are on high blood medications and have Diabetes. I haven't had that but was pre diabetic last year.

Now I need to put more focus on losing more weight. My last three weigh my weight has stayed the same in the 286-287 range. So I haven't lost any weight in a while. I've been drinking more soda and junk food but has drastically cut out fast food. Good news on the cut in the fast food is more money in my pocket, that stuff is expensive. My steps on my fitbit have come down from my normal of 60,000 steps a week to around 45,000 steps. So that has to go back up along with more gym time.

So I got more work to do and still conquer new goals. My next weight goal is to lose six more pound so I can gain 1,400 points in my wellness points and put my wife and I in the Gold status. More later, take care. 

2 Months Progess

I've been very busy in my life and haven't had much time to blog. I've had my fitbit for 2 months now and can report I've have lost a total  13 pounds. I got my weekly average up to 60,000 steps and I have earned many badges along the way. In addition to that I work out in my home gym as well with the kettlebell, free weights, and heavy boxing bag.

This week I was waking up sore all over so I took most of the week off to let my body heal itself. Today I will start back working out even though I don't feel like it. My health is too important to just sit still too long.

I had brought my blood pressure from stroke level of 150/90 down to 118/80. Then last week I checked it and it was back in the stroke level area. Still determined to bring it down naturally, but may have to seek medical help if it doesn't go back down and stay down.

Last Sunday my wife and I walked in the Optum Kidney walk that had a large turnout. They announced they had raised $140.000.00. Talk to you guys later. Time to get moving.

48,000 steps in a week

I am walking like crazy and increasing my steps from the previous week. The last week of august I walked over 48,000 steps, averaging over 6,800 steps per day. That equates to over 22 miles walked according to my fitbit for that week. My calorie count for that week was over 21,500 calories burned.

Next week I will get on the scale and check my blood pressure and post those results. In the mean time I will continue to push and make myself healthy as possible.

Speaking of walking, my wife and I are walking for my company Optum Healthcare for the Kidney foundation to raise fund to help fight this disease. Our walk at a local park will take place on September 27, 2015. Over 25 million suffer from this disease including my mother. See link below if you want to help sponsor me, thanks in advance.

http://donate.kidney.org/site/TR/Walk/Kentucky?px=2638506&pg=personal&fr_id=7780