tag:blogger.com,1999:blog-13462616161243519682024-02-20T19:10:37.405-08:00LifestyleConceptsTo discuss the many facets of health,nutrition,and exercise that can add to a more well rounded lifestyle!
The journey of a thousand miles begin with only one step. So lets begin our journey and improve our lifestyle!!TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-1346261616124351968.post-27156985837728379092009-07-15T19:30:00.000-07:002009-07-16T11:06:05.941-07:00Swings 3 sets 10 each side<br />Squats 3 sets 10<br />Snatches 5 sets /5R 5L 5R 5L nonstop/ repeat 5xsTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-60284065105127660502009-07-09T14:15:00.000-07:002009-07-09T14:22:42.237-07:00Well Lets do this thingThursday:<br />Abs Day--- 16 kg/35lbs<br />Turkish GUP 3 each side R thn lft<br />2 Hand Getup Situp 10<br />floor sweep 10<br />1 Hand Get up Sit up 10 R/L<br />6 inches with extended armes holding 35lb kb 10<br />REPEAT @ 2 Hand Get Up<br />Ladders I think<br />Swings<br />5 R/L 5 R/L 2 xs 5 R/L 3 xs 5 R/L 4xs<br />Presses<br />1/2/3/4/5 R/L Non Stop<br />Different but effective:::: Thats what we're looking for ISN"T IT??TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-77568534486710220172009-07-07T12:00:00.000-07:002009-07-08T20:54:26.931-07:00AFTER THE 4TH MON/TUESHEY ALL<br />Thoughts before I fill in.<br />Had an incredible memorable weekend!! Almost serial! Whew!!!<br />I hope and pray for all to remember from where the riches and gifts come from. family,(Go right now at this very moment and whisper something meaningful) (Go hug your children and tell them how much you appreciate them and how proud you are. You'll be AMAZED what this will do) Thank GOD for the afore mentioned ;work ethics, country with freedom and friends. We all work so hard and become so focused in our own little world but as this country seems to be changing before our very eyes please don't think that all we have worked for cant be taken away. We ALL NEED to become more involved in the direction we think our country SHOULD go to preserve the freedoms we have made for ourselves in reference to our God, our families and the life we ALL work so hard to develop.<br /><span style="font-style: italic; font-weight: bold;">MON</span><span style="font-style: italic; font-weight: bold;">DAY:</span><br /><span style="font-style: italic;"><span style="font-weight: bold;">THE "GET ER DONE" </span> </span>WORKOUT<br />Swings<br />Squats<br />Balance Press<br />Leg Lunge Rows<br />Bottom Up Clean<br />Squeeze Curl<br />Snatches<br />Done in 3 sets of 10 each Beginning to end each set wit very little time between each and about 3 min between each set. Raining, so done inside. Still sweat like a farm mule. THATS KBS :::::ABSOLUTELY<br />MIND/SOUL<br /><span style="font-weight: bold; font-style: italic;">TUESDAY:</span><br />Body:<br />Pushups/Pullups<br />30/25/20/15/10/10--- 2 set (5/5/5/5/)(Alternate every 5 KB under rt 5 then lt 5 etc) Then KB center chest both hands on ball down to center chest 5 3 sets of this one HARD FOR ME<br />SHORT REST<br />Snatches VO2 s 20@ 5 every 15 sec<br />YESSIR! NOW THAT WAS A GOOD WORKOUT!!!<br />Hands tender. Need to toughen up.<br /><br />Grilled Chicken New red potatoes and mixed veggies<br />3 sets 6 pullupsTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-54230002479619706812009-07-01T20:47:00.000-07:002009-07-02T15:08:59.630-07:00RELAXToday was a day of rest, relax, breath and pretty much think of nothing. That's almost as recuperative as anything.<br />Sat in the sun<br />Texted with a new/old friend<br />Patted the dogs for more than 1 min. They were overjoyed.<br />Lay in the sun drinking SPARK and looking at clouds go by<br />Lay on the couch with air blowing wide open until it was so cold I had to pull the comforter on and then lay in that in between state for about 1 hour.<br />Talked to a beautiful sweet sincere lady and was totally engrossed in the sound of her laughter and voice. Mmmmmmm!!!!<br />NOW THESE THINGS ARE ALL IN COMBINATION A WAY TO REGATHER AND REFOCUS.<br />SO STOP WITH THE HURRY UP FROM TIME TO TIME AND COUNT THE NUMBER OF TINY THINGS THAT GO PAST YOU EVERYDAY AND APPRECIATE THEIR SIMPLICITY<br />AND SIGNIFICANCE<br />REMEMBER LIFE IS A MINUTE BY MINUTE THING THAT TURNS INTO A YEAR AND WE WONDER WHERE ITS GONE!!<br />DEBATE THE PAST, BRIEFLY CONSIDER THE FUTURE, BUT BE THANKFUL FOR THE PRESENT. ITS A GIFT HENCE A PRESENT.TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-57495913466080211072009-06-30T06:49:00.000-07:002009-06-30T20:40:11.471-07:00MAKE IT HAPPENI AM TIRED today. BUT I WILL MAKE IT HAPPEN!!!<br /><br /><span style="font-weight: bold;">BODY:</span><br />Push ups::: 30/25/20/15/10/10 (5 each side using KBEll under rt then lt hand )<br />Pull ups::: 5 after each set of push ups<br />Used 15 lb pick ax to dig up small stumps Approx 1 hour labor( That will determine if kettle bells are working) <span style="font-weight: bold; font-style: italic;">They are!!<br /> </span>My stamina and places that used to hurt or ache or weak from age and wreck; DO NOT anymore. Recovery time is getting closer to my exceptable levels<br /><br /><span style="font-weight: bold;">NUTRITIONAL:</span><br />2 Cups of coffee<br />2 bottles H2O / 1 with SPARK<br />3 eggs<br />Handful Kashi crackers w/ 6 oz ribeye steak MR<br />Chic Filet Salad and 3 piece chicken strips.<br />Small bowl of mixed greens salad 2 slices turkey shredded cheese and handful Kashi crackers<br />I tried BUT 1 glass wine (DESSERT) ;)<br /><span style="font-weight: bold;">MIND/SOUL:</span><br /> New devotional book by Tony Dungy !<br />This has begun really well. And after briefly scanning; I already recommend itTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-73705243314047951832009-06-29T08:54:00.000-07:002009-06-29T17:38:20.720-07:00Lets Sweat!!!Ok Ive been working in the yard on a now; larger than life landscape project. My workouts somedays did not happen because I was so heat beat. But this week its time to sweat and MAKE IT HAPPEN.<br />WARM UP:5 Min of Turkish Getups<br />1)Swings 10/10<br />2)Squats 10<br />3)Balance Press 10/10<br />4)Leg lunge Rows 10/10<br />5)Bottom Up Clean 10/10<br />6)Squeeze Curl 10<br />7)Floor Sweeps 10 (My addition) With legs extended Arms extended lower BELL above head until touching ground then up 10xs<br />8)Swings 20 r-l / 20 l-r<br />3 Sets about 2-4 min rest in between. YESSIR!!!! NOW THAT WILL DO IT FOR YA.<br /><br />Yard work included swinging a pick into hard clay ground and digging out a 12 by 6 1 foot deep Mixing the clay with good soil<br /><br />NUTRITION:<br />Bottle of SPARK<br />Bottle of H2O<br />1 Meal Replacement with banana<br />2 eggs grits 2 Hrs later<br />Tortilla soft shell 1 oz cheese 2 slices turkey<br />1 piece flounder 1 chicken thigh;Quinoa and snow peas side salad mixed greensTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-43832219086870667982009-06-23T13:07:00.000-07:002009-06-23T13:08:49.639-07:00<span style="font-weight: bold;">Tuesday!</span><br />Morning<br />PushUps<br />30/25/20/20/15/10/8<br />10 each side with Kball on left 10 then Rt 10<br />35 min<br />Maybe could have done faster but got distracted by bits of Wimbleton<br />Note: The first 20 was pretty hard the last 5. The 2nd 20 easier. Maybe breathing was better?????<br />Afternoon:<br />5 sets of 5 pullupsTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-81718030857221898322009-06-22T08:25:00.001-07:002009-06-23T08:13:20.958-07:00Good morning Jon and Em!<br />Name for that workout is "GET ER DONE!" A quick get er done workout that can be done anywhere and breaks a sweat quick. I would say quick and easy; but in reality, not that easy. Ive done that workout 3 times and really do like it!!!<br />The GET ER DONE Workout<br />Trk GUps 3 each side<br />Did circuit all through 3Xs1<br />Arm Swing 10/10<br />Tight Rope Press 10/10<br />Squat 10<br />Bottom Up Clean 10/10<br />Windmill 20/20<br />Floor sweep 10<br /><span style="font-weight: bold;">Tuesday!</span><br />PushUps<br />30/25/20/20/15/10/8<br />10 each side with Kball on left 10 then Rt 10<br />35 min<br />Maybe could have done faster but got distracted by bits of Wimbleton<br />Note: The first 20 was pretty hard the last 5. The 2nd 20 easier. Maybe breathing was better?????TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-91627940951977183442009-06-15T17:38:00.000-07:002009-06-15T19:01:31.088-07:00ATTITUDE UP!!!<span style="font-weight: bold;">BODY:</span><br />I did not sleep well so today ended up as my day of rest. I wanted to do something however just piddled. Went to Home Depot so it made me feel i was accomplishing something HAHA. Watered the lawn.<br /><span style="font-weight: bold;">MIND </span>:<br />Have some reading to do Ill fill in later<br /><span style="font-weight: bold;">FOOD: </span><br />Breakfast: 3 cups coffee 2 eggs 1 cup oatmeal<br />Lunch: Sub sandwich ham, turkey, roast beef, BUT 1/2 at 2 then 1/2 at 4:30<br />Supper: Mixed greens small tomato diced salad 10 asparagus spears and 10 sweet pea pods<br /><span style="font-weight: bold;">SUPPLEMENTATION</span><br />2 sets 3 <span style="font-weight: bold;">Catalyst</span> 2 sets 1 <span style="font-weight: bold;">O2</span> 1 bottle <span style="font-weight: bold;">SPARK</span>TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-75122265209748318012009-06-15T08:25:00.001-07:002009-06-16T20:25:54.645-07:00TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-13680136965748009222009-06-14T19:12:00.000-07:002009-06-14T19:43:45.393-07:00Thought Sunday was day of rest!! HA<span style="font-weight: bold;">Body:</span> Ice on back and rt shoulder; short nap; raked up and loaded 3 wheelbarrow loads of gravel;<br />KBELL Workout!!! All 3/10(except TKGUP 2/3)<br />WARMUP:: TkGup 2/3<br />1 Arm Swing<br />Tight Rope Press<br />Squat<br />Floor Sweep with over head extension for 10<br />Bottom Clean<br />Windmill<br /><span style="font-weight: bold;">Mind/Soul:</span> Started going to this wonderful church. Ive been 4 times. The preacher is younger relaxed yet shows much wisdom in reference to this world we live in and its application in our everyday lives>><br /><span style="font-weight: bold;">Supplementation:</span> 3 sets 3 <span style="font-weight: bold;">Catalys</span>t; 2 sets 2 <span style="font-weight: bold;">O2</span>; 2 sets 1<span style="font-weight: bold;"> Probiotic Restore</span>. 2 16oz bottles <span style="font-weight: bold;">Spark </span><br /><span style="font-weight: bold;">Food:</span> Hardees Ham and egg bisquit( I know. BE QUIET! Only once every 2 weeks)<br />Steamed yellow squash, cabbage, 1 chicken finger<br />Mixed veggies(carrots, broccoli, calliflower) cooked scallops w/little garlic salt olive oil, 1 small glass of Pino NoirTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-53508407841287129382009-06-13T12:36:00.000-07:002009-06-14T08:47:59.581-07:00ATTITUDE UP!<span style="font-weight: bold;">BODY/EXERCISE:<br /></span>Slept<span style="font-weight: bold;"> </span>late and needed it. Restless though. Sleep is "essential" for good health so earlier tonight.<br />I just dug a trench 20 ft long 1 ft wide and 1 ft deep through a gravel drive to lay a plastic pipe for drainage. Physically, I never would have made it, if not for KBELL training. I'm getting my younger years endurance back and adding strength in the process. I AM PLEASED> Now for lunch and perhaps a workout<span style="font-weight: bold;">. Depends </span>on how I feel Im a bit "heat beat"!!!!!<br /><span style="font-weight: bold;">Food/Nourishment</span>:<br />3 cups coffee; 2 bottles <span style="font-weight: bold;">SPARK</span> ; 2 bottles H2O<br />Meal replacement shake with banana.<br />1/2 Delmonico steak, squash, mixed green salad, new potatoes 1 glass of Pino Noir wine.<br />1/2 sandwich turkey/1 slice mozzarello cheese <br /><span style="font-weight: bold;">Mental/Soul:<br /></span>Just the fact that I had the strength and endurance to do what Ive done by digging that ditch gave me a mental boost that my hard work is paying off.<span style="font-weight: bold;"> THIS IS POWERFUL.<br />Supplementation:<br /></span>3 sets of 3 <span style="font-weight: bold;">Catalyst</span>; 2 bottles<span style="font-weight: bold;"> SPARK </span>2 sets of<span style="font-weight: bold;"> Os </span>2 <span style="font-weight: bold;">Probiotic Restore</span>TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-29881537370207925682009-06-12T10:29:00.000-07:002009-06-13T07:57:48.119-07:00ATTITUDE UP!<span style="font-weight: bold;">FOOD/Diet<br /></span><span>Protein shake(35 grams protein)<br />Collards, 1/2 chicken breast melted provolone cheese</span><span style="font-weight: bold;"><br /><span style="font-weight: bold;"></span></span><span>Hamburger w/chedder jack cheese fries. </span><span style="font-weight: bold;"><span style="font-weight: bold;"></span><br />Body/Exercise!</span><span><br />I had a long day of everyday hand to hand work. ie I ran 3/4 mile I used an axe off and on for 4 hrs cutting down small trees 6-10 feet tall and dragging them to a brush pile. Kettlebell training sure have helped to speed up the process to making me more healthy. ALL IN ALL Im in pretty decent shape. Im worn out after a pretty hard day but pleased!!<br /><span style="font-weight: bold;">Mind/Mental:<br /></span>After all the hard work, I went out to reward myself. I was about to leave when I met 2 wonderful ladies that work with and take care of old people unable to care for themselves<span style="font-weight: bold;">(Caregivers)</span> I love old people but taking care of them is a gift. <span style="font-weight: bold;">One lady</span> in particular; you could see the passion, sensitivity and caring deep within her eyes. She "truly" had compassion. I felt it as we talked and I'm better for it. It made me think!!!<br /><span style="font-weight: bold;">Supplementation:<br /></span>3 bottled waters of grape <span style="font-weight: bold;">"Spark"</span> during the day; 3times <span style="font-weight: bold;">3 Catalyst</span> ; 2times <span style="font-weight: bold;">O2<br /></span><br /></span><span style="font-weight: bold;"><br /><br /></span>TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-80871408147570329642009-06-11T08:06:00.000-07:002009-06-11T09:04:28.076-07:00TURNING IT ONE MORE NOTCHATTITUDE UP!<br />Working on a better: far more informative blog!!<br /><br />Diet<br />Supplementation<br />Body/Exercise<br />Mind/Mental<br />Soul/Spiritual<br /><span style="font-weight: bold;">Body:</span><br />5 sets of push ups 30-25-20-15-10= 100<br />VO2 20/16kg <br />After the push ups- had to really push. However I did NOT feel strong but did it anyway!!<br /><span style="font-weight: bold;">Mind:</span><br />Had to push myself to get through the set!!!<br /><span style="font-weight: bold;">Supplementation:</span><br />O2 - Muscle fuel- Meal replacement shake<br /><span style="font-weight: bold;">Food:</span><br />I personally cannot workout without something on my stomach. So had a high grain piece bread with low sugar jelly.<br /><span style="font-weight: bold;">Soul:</span><br />Did workout outside in hot sun> Good sweat- enjoying the beautiful day- giving thanks to God for the day and for my good fortunes!<br /><br />DIET Yesterday was a good one!This a decent example of what I think is a well rounded muscle fuel feeding diet.<br />3 eggs 1 banana<br />Mixed greens with 2 slices turkey 2 slices mozzorella<br />3 chicken tenders noodles with olive oil, real butter peas 1 glass of Pino Noir 6 bottles of waterTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-76960642168157257752009-06-10T10:07:00.000-07:002009-06-10T10:16:50.284-07:00LOOK TO PRESENT ; AT PAST; REALIGN THE FUTUREHey Just to show you how slack I can be; just noticed I had comments on my page. Im slow BUT worth waiting on HOOOOOOOAH!!<br /><br />T Get Up 4/2 DLift 4/6 Bent Press 4/3 Fig 8 Hold 4/6 Crush Curl 4/6 Russian twist 4/6 1 Arm swing 4/10 Began 12:03 Ended at 12:45 <br /><br />ATTITUDE UP!<br />Look for changes to blog DIET: change RECIPES: As requested REGIMENT: AdditionsTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-9440325995431744632009-06-10T06:37:00.000-07:002009-06-10T07:00:31.305-07:00PRESENT TO THE PAST TELLS THE FUTURETake your present, look to the past and it will determine your future!<br />Jon set up a 1 month circuit training schedule for me.<br /> FIRST WEEK<br />I struggled with form and length.<br />SECOND WEEK:<br />Saw Jon in TN Worked on form and gained valuable knowledge.<br />Case in point. 6 exercises 4 sets/ 5 reps. I did each set to completion before continuing to next set. My w out time avg 1 hr 30 min.<br />NOW lets tweek this a bit<br /> JON SAID CIRCUIT<br />SO NOW Each set done 1 after the other with very little time in between ie clean/press 1set @5 then squat 1 set @5 so on. SAME exercises different variation<br />My avg time 1 hr 5 min WOW!<br /> THANKS JON<br />Im now finished with the month of 3 times a week and to chart my progress I did the beginning w/out and timed it.<br />NOTE: 4 sets @ 6 1)Clean/pres 2) squat 4/8 3)Rene row 4) getup situp 5) floor sweep 4/15 <br />6) Snatch 4/8 TOTAL TIME 43 MIN HOOOOAH!<br />HOWS THAT MR JON TRAINER MAN!!<br /><br />ATTITUDE UP!!!TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-8096261271589505502009-06-10T05:54:00.000-07:002009-06-10T06:21:06.020-07:00HURTS SO GOODJohn <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Mellencamp</span> had a verse in a song<span style="font-weight: bold;"> somewhat</span> like this "Hurts so good. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">Cm on</span> baby ya know it hurts so good. Such is progress even if ya not seeing any and sometimes it hurt! SO ATTITUDE UP!<br /><span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Ive</span> not written on this blog in about 3 weeks and properly scolded for not doing so. To get it from one of the only 2 who read it; now <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">that's</span> sad.<br />ATTITUDE UP<br />My excuse/reason for not writing has been a bit of <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">personal inconsistency</span>, tiredness(ie working out and lots of work around house/ yard), and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">perhaps nonchalance</span>.<br />Lets backtrack a bit. I went and worked with Jon Alford in Sevierville Tn when he was with family. I absolutely appreciate this time on his part. It confirmed to me that my form in most areas are good and needs work in others. Isnt that what working with a trainer is ALL ABOUT?? Even though Jon complimented me on my form that I learned/copied from Pavels video and Jons Utubes; NOTHING NOTHING takes the place of human interaction<br />Thanks Jon and of course Em(cant leave her out; she'd get all upset)TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-39990510108490388692009-05-15T10:58:00.000-07:002009-06-10T05:53:58.992-07:00Fri:<br />Didnt feel like I slept to well but did wake up stronger. Perhaps Im past this "sickness".<br /><br />Workout:<br />PushUps: 10 sets of 10<br /> 5/10 2 min wait 5/10 5 fast/5 slow down slow up Count 5 down 5 up<br />Feel ok yet still feel the weakness.<br />Breakfast:<br />Mns 3 Catalyst 3<br />3 cups coffee<br />3 eggs 1 cup oatmeal<br />Advocare Protein shake w/banana 2 scoops= 25 gramsTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-84500721634971746792009-05-14T15:26:00.001-07:002009-05-14T15:47:25.429-07:002 steps forward: 1step backLast Thursday: 4/7<br />TGU: 4/3 Good form but only using a 20 lb dumbbell. Starting to get the hang of this.<br />DLift 4/8 I actually thought this was a 1 lgd dl<br />BP 4/8 Now this one is becoming easier FORM is essential<br />Fig8/hold 4/8<br />Crush curl 4/10<br />Russian twist 4/10<br />1 armed swing 4/15<br />I was excited about the w out results yet several hours felt weird physically.<br />Ive been sick since then. NO energy or motivation.<br />Thursday : 4/14<br />I was hesitant and almost waited until tommorrow. Yet I AM hard headed and went to do some simple swings and ended up doing the entire workout yet DIDNT push myself. Just wanted to end.<br />1 Arm swing 4/15<br />DLift 4/12<br />Tactical Lunge 2/8 Started feeling weak<br />B Up Clean 4/8<br />Windmill 2/20<br />Floor Sweep 4/20<br />Food:<br />1/2 turkey sandwich w moz cheese<br />1 fried chicken finger<br />banana<br />pasta, peas, garlic<br />2 Grilled chicken thighs<br />Hope I didnt over do Im not doing great. This virus is leaving chest throat and trying to move to head.TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-62185561411300598062009-05-07T12:47:00.000-07:002009-05-07T12:48:12.584-07:00WEDNESDAY:<br />TOTAL DAY OF REST AND EAT.TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-22288276765981702032009-05-05T11:12:00.000-07:002009-05-05T11:42:25.226-07:00Advocare supplementation: Does it really work? YESJust got from a 8 mile bike ride. Half up hill and half down. I was really struggling when I first got into the first mile and half but suddenly I felt better and my body relaxed and my lungs felt like they opened up. All I can say is that the Advocare O2 supplement must have kicked in because I felt better. I'm still a bit discouraged at my lack of a better endurance but know that if I keep diligent; it will return.<br />Did 5 sets of 10 push-ups; 5 fast then 5 slow count; 1 2 3 down 1 2 3 up.<br />Got to go eat.TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-59283572694895014902009-05-05T04:27:00.000-07:002009-05-05T18:15:11.329-07:00FORM, EFFORT EQUALS RESULTSToday(Tuesday) I awoke earlier than normal. Perhaps it was when I tried to turn over and my sore stiff body groaned at the inconvenience of movement. I must admit that age and inactivity have taken a toil, however; I am stoked at how fast these kettlebell workouts are quickly pointing out my weakness' and strengths. I am quickly understanding( I have no choice the kettlebell MAKES ME!) to apply the form and let the kettlebell exercise take control and do the work. I apply the effort the kettlebell supplies the results and quickly I might add<br />THIS WAS DONE YESTERDAY!!<br />The Workout:<br />1 Armed swings 4/10 Swithched R to L No rest<br />1 legged dead lift 4/5<br />Tactical lunge 4/5<br />Bottom up Clean 5/8 R then L; I played around with a variation on last set of 1; R then a swing to change hands then L then a small swing to change hands.<br />Floor Sweep 4/20; I added a variation that felt good in upper abs; from bell position above chest after sweep, extend bell with straight arms to floor above head, lightly touch floor and bring approx 12 in up then back to floor and repeated 20<br />Windmill 4/20<br />Omited: Tight rope press Didnt know how to do it!<br />DIET:<br />3 cups coffee<br />3 eggs small slice mozzerella cheese<br />1 cup oatmeal after w/out<br />5 dried apricots<br />Chick Filet #1 with cole slaw and tea. Did NOT eat the bread and ONLY ate half. Portion control<br />1 1/2 hrs later ate the rest<br />Fried scallops(no breading) with french cut green beans( garlic, dab real butter, salt ) fresh grated parmessan and 1 /2 glass of Chardonnay wine<br />Just before bed: small bowl of fiber cereal w/organic milk. I get hungry just before bed.<br />What my body is feeling:<br />I am stiff from knees to chest. Especially in hip area from front to back. Its a sore, stiff, tight GOOD feeling that encourages me.<br />THOUGHT:<br />Its no wonder that our society as a whole has become looked upon as the fattest country in the world. <span style="font-weight: bold;">We are the most overfed undernourished society in the world!!</span> 20 years ago an average women or man was at least 25 % lighter than today. And those people cant understand why the opposite sex is not initially attracted to them. We are carnal people by nature. We have an innate idea of what attractive is. I DONT believe our society has created this vision; we have it already. In the wild, the fittest and the strong survive. We, as animals/people ARE NO DIFFERENT!<br />Aside from looks; we are also the most unhealthy as well. At what point did we forget that eating properly was not necessary? We go to great lengths to make our animals healthy!! Why not ourselves???<br />Ive had this discussion with several of my friends. One is a very attractive women yet is 30lbs overweight and cannot understand why she not sought after by men. She's successful, smart, fun, agreeable and <span style="font-weight: bold;">miserable</span>. But she ignores the solution. Funny how our physical bodies also play a part in our mental happiness yet we place blame on everything but that which is the root, ourselves.<br /><br />I have also had to look inward and do some soul searching. I am out of shape, overweight and at one point IGNORED THE FACTS. Be honest with yourself. MOST people will NOT. And dont count on your friends. Ive been honest with myself. I need to lose weight be healthier and eat better, exercise more effectively/regularly. Add suppliments to help complete the balance of good health. Im on my way<br />Its ALL about balance.<br />How about you?TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-8923811136851690562009-05-03T19:45:00.000-07:002009-05-03T20:08:18.212-07:00I ran today. I will not say hate but I dislike running. Perhaps because Ive not been very good at any distance since I was a lot younger. Yet I know I must include this into my regiment if I wish to reach my better health goal. Today I ran 1 mile. 1/2 was downhill and the 2nd half was uphill. I was pretty beat and spent. Yet every time I do run; I recover very quickly and feel good enough to run again.<br />30 min after the run I did 5 sets of 5 fully extended arms pull-ups. 4 at underhand Last at Overhand<br />Reg Grip<br />Wide Grip<br />Narrow Grip<br />Reg Grip<br />The 5th was Reg Grip<br /><br />Diet for the day.<br />3 cups of coffee<br />Breakfast: 3 eggs and small bowl of high fiber cereal<br />1/2 turkey sandwich with lettuce<br />Lunch: Salad of mixed greens with tomatoes and sliced yellow squash( red wine vinagerett dressing)<br />Supper:<br />1/2 lb scallops<br />2 chicken thighs(cut into pieces)<br />Spinach/carrots<br />onions and garlic fried in olive oil with the scallops and chickenTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com1tag:blogger.com,1999:blog-1346261616124351968.post-74017469297088960062009-05-02T14:02:00.000-07:002009-05-02T21:10:21.325-07:00A WATERFALL STARTED WITH ONLY ONE DROP OF WATERToday whether I like it or not has been a day of wandering thoughts searching the corners of my past and present and looking to the future. Oddly enough, its was a kettlebell training session that began this thought process.<br />Simple exercises quickly amplify the areas one is physically weak. We can lie/tell/convince ourselves all we wish but they are there. Kettlebells will automatically find your weaknesses and improve them. Just keep the proper form. Find the weakness in your eating regiment and commit to the change. Eat better, add supplementation, schedule and stick to workout schedule letting none of the normal "excuses" become reasons. Yet much of change hinges on the mental commitment, which can/does support all the rest. As in the title " a beautiful waterfall begins with just one drop! So does our lives. So let the waters flow and as I was told once; take as much time to plan your work as you work your plan and be smart enough to make changes yet stubborn enough to keep moving forward. Find the balance and you'll be surprised how satisfied at your journey you will become.<br />Today is the second official workout that Jon Alford has "prescribed" for me! I admit; it didnt appear as hard as it looked. Boy was I humbled thrilled and exhausted at the end. Learned alot and took longer than I normally would learning the proper form and then applying it properly with a 16kg bell.<br />1) TY GUP 4/2; 20 lb db<br />2) Deadlift 4/8<br />3) BP 4/4 Hard at first<br />4)Fig 8 to Hold 4/8<br />5) Crush Curl 4/8<br />6) Russian Twist 4/10<br />6) 1 Arm Swing 4/10 Rt 10 then Lt 10 switching in air non stop<br />I was worn out. Struggled greatly at the BP and TK G Up however I was extremely satisfied with myself and had a new found respect for what "seemed" to be a set of simple exercises.<br />Diet:<br />3 cups coffee<br />1 bottle water<br />1 bottle H2O w/spark<br />Protein Shake with fresh pineapple/banana/grapes 3 scoopes protein,<br />2 eggs 1 hamburger patty for lunch<br />1 bottle H2O with Rehydrate and Spark<br />1 cold Corona! Reward for good workout and enjoying beautiful day.<br />fiber bar<br />16 large boiled shrimp, 2 red potatoes sliced and fried, peas ! Mmmm<br />Go watch the movie FRENCH KISS w/ Kevin Kline and Meg Ryan LOLTMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0tag:blogger.com,1999:blog-1346261616124351968.post-19178192162812754232009-04-30T18:05:00.000-07:002009-04-30T18:32:42.375-07:00Hey all,<br />That might only include Jon and Em but since I respect their opinions here goes!!!<br />Last night, did not sleep well but got up had 3 cups of coffee(w/out cream) and went into my day. After 1 1/2 hrs of sitting around deciding how I was to feel; I got up and did some swings(16kg) 3 sets of 10 changing immediatly from right to left with 45 sec between. What a way to wake up. Suddenly, I felt better. Imagine that; got off my butt, got the blood going and felt better.<br /><br />Breakfast: 9:30<br />4 eggs 1 piece of grainy bread with slices of tomato<br /><br />Lunch: 12:30<br />pot of veggies ie carrots, corn; banana<br /><br />Snack:<br />Fresh pineapple slices, banana, 1/2 apple!!<br /><br />W/Out!<br />Clean/press 4/5 Squat 4/5 Renegade row 4/5 20lb db Get up/sit up w/20lb db<br /> Floor sweep 4/15 Hurt back so raised head and legs slightly Snatch 4/8 These things are addicting so did 2 more sets!<br /><br />Supper: Boy I did good. Meaning : healthy and tasty!!!<br />2 chicken thighs 2 chicken tenderloins fresh broccoli, butternut squash, yellow squash brown rice with Rotel tomatoes added.<br />Note: Everyone who thinks ONLY working out OR ONLY eating right will help you lose weight and get in better health is WRONG! It needs to be a balance. We'll discuss this later.<br />Feed your body Feed your soul!!<br /><br />Thanks!!!TMorganhttp://www.blogger.com/profile/02351073156347554696noreply@blogger.com0