As I posted yesterday I'm scheduled for a little out patient surgery this Monday!! Nothing serious but the doctor said recovery would be 4 to 6 weeks!!! My body says Oh yeah Right!! But my mind is saying we need to listen so we dont have to do this twice!!!

 So I'm off to fill my gym card with the last few days I have left.

Thursday morning 530am wallyball, Thurs afternoon back workout ( sorry not my best performance).

This Fri morning 530am racketball (1hour 15 mins) with the sharks. Won 1 of 3, games, which were hard and close, lost by 2 or 3 points. This afternoon workout was 1hour of full body!!

Saturday is 730 am surgery pretesting, meal preperation, yardwork, and a bike ride. Loving this spring weather!!!

Sunday is family day.

 Monday morning is 600am hospital prep for surgery followed by sleeping off the drugs the rest of the day!!

Tuesday will be a short walk around the bed, more drugs, sleeping, and complaining about the dam surgery!!!

Weds I plan to up, walking around and off the drugs!! Doc says i can walk but no lifting!!

Enjoy your weekend!!

As I posted yesterday I'm scheduled for a little out patient surgery this Monday!!  Nothing serious but the doctor said recovery would be 4 to 6 weeks!!!  My body says Oh yeah Right!! But my mind is saying we need to listen so we dont have to do this twice!!! 

So I'm off to fill my gym card with the last few days i have left.

Thursday morning 530am wallyball, Thurs afternoon back workout (  soory not my best performance). 

This Fri morning 530am racketball (1hour 15 mins) with the sharks.  Won 1 of 3, games were hard and close,  lost by 2 or 3 pionts.    This afternoon workout was 1hour of full body!! 

Saturday is 730 am surgery pretesting, meal preperation, yardwork, and a bike ride. Loving this spring weather!!!

Sunday is family day.

Monday morning is 600am hospital prep for surgery followed by sleeping off the drugs the rest of the day!! 

Tuesday will be more sleeping, drugs and complaining about the surgery!!!

Weds I plan to up, walking around and off the drugs!!  Doc says i can walk but no lifting!! 

Enjoy your weekend!!

I'm turning into a baker!!!!! My wife printed this recipe off of http://recipes.sparkpeoples.com/ for me!! This is very simple to make. It's a great snack for work or home.

Flax Meal Muffin in a Mug

1 tsp butter

1 egg slightly beaten

1/4 cup ground flaxmeal

1/2-1 tsp ground cinnamon

1/2 tsp baking powder

1 packet (or 2tsp ) splenda or 1 tsp honey

Directions

Spray a large mug with vegetable pan spray. Add butter and microwave for 10  seconds to melt, add the rest of the ingredients to the mug, stir and microwave for one minute. When muffin is done just turn mug upside down onto plate.

Makes one muffin (3 net Carbs)

Nutrition info

Calories 237.6

Fat 18.1 grams

Carb 12.3 grams

Protein 12.4 grams

Additional Items can be added or substituted for personal preference.

Cocoa powder, Chocolate protein powder, Dried Fruit, Raisins, Walnuts, Honey, extracts in place of cinnamon.

 Enjoy !!

Amino Acids, Essential Amino Acids & Branch Chain Amino Acids

There are 22 Dietary Amino Acids.

Amino Acids are small units that make up proteins.

Of the 22 Dietary Amino Acids, 8 are called Essential Amino Acids. The 8 Essential Amino Acids can only be derived from food sources: i.e. whey powder, milk, meat and eggs.

Branch Chain Amino Acids

The BCAA's are 3 of the 8 Essential Amino Acids. The 3 Essential Amino Acids making up BCAA’s are Valine, Isoleucine, and Leucine. These 3 Amino Acids are linked together thus called Branch Chained Amino Acids.

Whey powder is rich in Amino Acids, Essential Amino Acids & Branch Chain Amino Acids. Whey is the watery part of milk that is separated from curds in the process of making cheese.

Other Sources of Branch Chain Amino Acids: Whey protein, Casein protein, eggs, egg whites, soy protein, cheese, milk, cottage cheese, red meat, poultry,fish, pork, casein, and cashew.

Studies suggest Branch Chain Amino Acids (BCAA’s) may delay and assist with muscle soreness, with Leucine playing a critical role in the protein synthesis for muscle development.

I put together these general thoughts from articles I found and read here on site so as to provide MYSELF and perhaps others with a clearer outstanding of what Amino Acids , Essentail Amino Acids and Branch Chain Amino Acids are.

Why does everyone talk so bad about Monday morning!!

Is it because they did not prepare for it. They stayed up to late, drinking and eating.  Personaly I look forward to Monday morning. It's a New Day, a New Week and a new chance to improve myself both physical and spiritualy. 

Saturday I prepared my meals for the coming week. Sunday night I pack my lunch and gym bag.  Monday morning at 500am i roll out of bed, enjoy a hot cup of tea and I'm ready to walk out the door.

Son has a doctors appt this afternoon so I moved my afternoon routine to this morning.  Chest Blast Routine: 4 chest exercises Flat, incline, decline and cable flyes for a total of 286 reps.

Enjoy The Day!!

The Cage

My cage is my weight, Although I don't weigh that much.

Trying to cut weight, By sweating and running so much.

Not being able to eat, Always having to run.

Having to stay home and cut,

While others are out having fun.

With a fridge full of food, And a stomach full of hunger,

Can’t take a single bite, for fear I won’t be under.

Why I cut weight, You’ll never understand.

Until you’re out on the wrestling mat, and the ref raises your hand.

For when I win a match, Victory is mine alone.

I don’t use pads, bats or shin guards,

Just my heart, flesh, and bone.

                                                                                                  Unknown author

I came across this poem in a sports program at a recent high school wrestling match. I was thinking how appropriate it was, for those of us battleing are own demons, struggling to achive our personal fittness goals.

Coming to the end of week 3.

Wednesday morning i did some light stretching and a 2 mile power walk, in the a afternoon chest workout. 3 different exercise for a total of 225 reps

Thursday morning i performed Natulis seated lateral raises 86 reps, then play one hour of wallyball befroe going to work. We had some long volleys and close games. looking forward to a back workout this afternoon.

My meal plan so far this weekend have been going well.  I'm doing a high protein, no sugar, no bread meal plan (hate the word diet) Meal consist of protein shakes, home made protien bars, ground turkey, chicken,  brown rice, eggs, red potatoes, black beans, fruit. Been trying to increase my calorie intake so as to increase my lean muscle. Seem to be making progress shoulder and chest improving

My stack of supplements are fish oil, B-12, caffine pill, protein powder and glutamine.

Thanks for reading!!!

Enjoy the Day, but Plan for tomorrow!!!

Chest Blast Routine

Day one of week 3 is done and in the record books!!!  

I had mixed results today:

• was able to complete the routine in 55 minutes
  
• the Sets and Reps went a little easier
  
• did not increase my starting weight today as planned (wimped out) 
  
• but i did add 5 pounds on the last set of reps
  

Looking forward to Tuesday morning Wallyball and back workout!!!

Enjoy the Day!!!

Thank you Lord for another Day!! Please Lord give me strength to face my Fears!!!

Yesterday was the begining of Week Two of Chest Blast routine.  I was able to increase the weight on some of the exercises. Was able to complete all the exercises and added a few extra reps.

Monday being a holiday i was about to spend some extra time at the gym playing some competitive racketball after doing my chest routine. My win / lose ratio was low, But it was a great cardio session!

This tuesday morning started the day with some 600am wallyball to get the heart rate going. 

Planning on doing a back routine during my lunch time.

Enjoy the Day!!

Life and the new year continues to move forward!!!

I've completed week one of CHEST BLAST which I enjoyed and feel the results from DOMS!!The routine takes about 50 minutes if no one is on the equipment i need and i don't stop to socialize.

I like to keep my heart rate up when i do my lifting routines, meaning 30 to 60 rest between sets. Just enough time to adjust the weight per sets.

The chest routine comes to 268 reps, performing four different  exercises, flat bench, decline bench, incline bench and cable flys. The weight increases and the reps decrease.  For Week two I will increase my starting weight.

The weekend is my rest period from the gym but not from family and food preparation. This morning I'm preparing homemade protein bars, 6 cups of brown rice, 3 pounds of ground turkey, 3 pounds of chicken breast for the coming week.

My refrigerator looks like an advertisement photo for Tupperware. All the containers staked up in neat little rows.  The cranberry salsa (see earlier blog) goes great with the ground turkey. Most of my food is loaded with chili powder cumin, Cheyenne powder, and jalapeno peppers to get the fast flavor and the thermogentic reaction to burn fat.

My supplements are fish oil, caffeine, b12, protein shakes and a multi vitamin.

Thanks for reading!! Enjoy the day!!!

After enjoying this salsa recipe over Thanksgiving, I thought i would pass it on. This salsa is a great addition to my clean eating diet. It's fresh, crisp and burst forth with flavor. A spoonful can be used to satisfy cravings or used as a relish to perk up dailey chicken or turkey meals. Enjoy

Cranberry Salsa by unknown

 1 Bag (12oz) fresh or frozen cranberries

 1 Granny green apple, peeled, cored, and cut in eights

 1/2 large red pepper cut in chunks

1/2 medium red onion cut in chunks

3/4 cup sugar

1/3 cup apple juice

3 Tbsp chopped fresh cilantro

2 Tbsp chopped pickled jalapeno peppers

1 tsp grated lime zest

Place cranberries, apple, red pepper, and onion in food processor, pulse until chopped. Transfer to a large glass bowl. Stir in remaining ingredients until blended. Cover and refrigerate, or spoon into crocks or jars and refrigerate. Can be made and packaged up to two weeks

Cardio and fun to start the morning off on the right foot!!

Rolled into the gym this morning at 600am, played one hour of wally-ball, followed by another hour and a half of racket ball. Good times, some laughs and lots aerobic exercise.

It's not all about treadmills and lifting weights. Occasionally it's good to play games with others while enjoying some laughs.

May God bless you and watch over you !!!

Outstanding start to the day!! Played one hour of Wallyball this morning, along with some tricep exercises before work.

The past 3 days i've added a little more cardio to my morning workout in preparation for this wed morning bootcamp.

Enjoy the Day!!!

My first day of boot camp was filled with enthusiasm and excitement. Well my enthusiam, excitement along with my wind was soon gone. I lasted for only 25 minutes of an one hour class. 

Reality is a hard pill to swallow. Reality being I'm out of cardio shape, I was unable to complete the hour class. But next week is another class and I'm going back to improve on my performance!!!  The goals are as follow, 1) increase my time, 2) work up to the whole hour, 3) perform the exercises with strength.

Been doing Shoulders and Chest for the last 6 to 8 weeks!!! Muscle definition has improved, but it's time to change it Up! Came across a routine by Jim Stoppanis: Six Weeks to Sick Arms.
I'm Looking to get bigger Guns!!

Also looking to try a bootcamp class tomorrow morning!!!

Wish me luck !!!