Live in Gratitude - Healthy Fit Lifestyle - Minimalism - Simplicity - Joy - Contentment
This page is about a health journey/journal and the ambitions for a Healthy Lifestyle (not quite a daily journal). Crossing over to the "otherside" - of fifty, I realized my mortalism and thinking of the next 50 years I knew things must changes. I must make my lifestyle simple.
Changing one's way from been a professional couch-potato to a more healthy lifestyle is not easy, in fact it is darn right Complicated.
After running out of excuses (you know the usual - knee, back and and) I started using a condition (diabetes, heart, etc) as excuse for reason not been fit.
The classic old story of which was first, "the egg or the chicken?" was my revelation - was my lower back pain and bad knees there before my muscles got weak or after.
Lifestyle change had to be Made It`s the little things that effects the most.
19 February 2017 I am happy to report my fitness training was way better than my blogging efforts. Major improvements was made with my weight training and I think I have manage to slow down the deterioration process of my muscles. Swimming is still my core exercise and cycling is uphill all the way.
Day 14 - Legs Day 13 - Rest - Sunday We decided not to take this rest day due to all the holiday we been having. Instead we did Legs Day 12 - Back and Biceps - This was Saturday the day after New Years day, playing Squash for 50 min before the weight training really help to remove the toxins from my body. Afterwards I also swam 500 meters
looking Back on 2015 I had a good fitness year overall. One of the major changes I made from swimming 3 x a week to adding 2 days light weights (alternatively I would cycle real slow). Edward is the one that has introduce me to a more structured weight training. Coming from a generation that did not "do the weight training thing" this shift in my fitness program was a severe shock to the body. Although I only started weight training in October I have notice some improvement in my sleeping quality, eating habits and my body is more sturdy. I haven't lost any weight but that doesn't bother me. Weight loss is not one of my goals. My two key focuses Blood sugar Control and to lose fat but not muscle. (the little I still have left)
I am very excited to improve my weight training in 2016 and will try to keep you updated regularly
Edward suggested we following trainer kris-gethins-12-week training program. We started with this just before xmas (that was not a good time). Although this training program seems to be more for younger guys and not for a 58 year old newbie - The first couple of day wasn't to bad but I might have to make a few adjustment Week 1 day 1 - Legs Day 2 -Chest/Triceps Day 3- Rest Day 4 - Back/Biceps (Due to bad time management I missed this exercise) Day 5 - Shoulders/Calves/abs Day 6 - Rest Day 7 - Legs Day 8 - Chest and Triceps Day 9 - Rest Day 10 - Delts Day 11 - Calves and Abs
Coming to the end of 2015 and looking back - I realized I would not have been able to achieve my current health level without the help and motivation from my family. I sincerely thank them Edward for his patients and the fact that he keeps moving our fitness goals Nadine for her consistency even when it was raining in winter she was up at 4.30 am ready to go swimming. Lynette for nutritional knowledge/skills and also for been a super partner.
It been a while but I think my healthy living commitment is back on track. Although I have been swimming the ocean race series and the river mile my health program lack consistency Monday - Swim for 20 min tuesday - Gym 30 at Bobby O.k I know what you are thinking that amount of time I spend exercising is not enough, which I agree but at this stage the commitment is more important.
Due to lack of consistency this page has now become the official excuse page
I think the above excuse sounds very original. Too much work and no time excuses has just been over used. you just get that many Ag shames. . . .
30 November 2012
It has been some time since my last health-journey-entry – life has been happening (everyone’s favorite excuse). (Lack of motivation)
Fortunately the "exercise Habit" was still in place!
-although I did not fall of the “healthy-living-thing” completely and ended back on the cough.
I did lose the intensity of it.
With intensity I mean over the past weeks it became easier to justify work-priority over my exercise program and some business meals has also become more reckless. Evil food like sticky ribs, pies, sauces, Kentucky, big macs, etc seemed to be crossing my path (lips) more regularly. While at most eating place you can order “simple-single” meals, that haven’t been contaminated by their secret sauces and stuff to create unique taste identity.
“But where is the fun and adventure in that!”
This above and “clean eating at public places” could actually warrant a post on it own but I am going to need some input from you guys on how you eat-out and manage to keep it clean and exiting .
Enough about food!
For the past 3 weeks I have been following a different exercise program.
Sundays; early morning weight training, then me and the dogs go for a swim in the ocean.
Monday afternoon; 25 min Exercise Class at Bobbys (Canadian air force type)
Tuesday; Early morning swim. (I have now pushed the time up to 45 minutes instead of the normal 30 minute swim)
Wednesday; Weight training. Spilled training is another new change I introduced in my weight program training is. I always use to train my whole body in one session (60 minutes), with the new program I would only exercise 45 minutes on the top part of my body and on the other day the bottom half.
Thursday; early morning swim
Fridays; Bobbys gym
Saturdays; Day off
With the new changes recovery has been better and my Blood sugar is more stable (fluctuation).
Please drop me a line and let me know how your Journey is going! Alternatively I will see you at "what did you do today"
8 July 2012 Sunday
Just like I predicted Friday was a great Day and Bobbys exercises in the afternoon just rounded the day off.
Saturday we had extreme cold weather and all outside activities was cancelled. Then the nibbling started......
Today started great at 05h15 with meditation and gratitude practise. So far I have managed to add some value to two peoples lives, this defenily an area that need more concerntration in the comming weeks
Taking Tuesday slow did not help because swimming Wednesday morning was a disaster. It could could also be due to lack of sleep Tuesday night. One of the dogs has bronchitis.
Bobbys gym exercises Wednesday afternoon improved my muscle aces a little.
Thursday morning did a little upper body weight (very slowly)
Friday morning swimming was great looking forward to a great day
Monday morning swim with Edward and Bronwyn.
Breakfast; 2 eggs and sausage, Lunch; Chicken, green beans and carrot salad. Dinner was fried fish. At 10 I had 2 crackers and tea. The afternoon snack was one cracker covered with peanut butter.
Carbohydrate management for day was good – no bread
Had a powerful exercise class at Bobbys Gym in the afternoon. This 25 minutes of exercise always removes my afternoon-slump plus it was great to see some of my old exercise buddy’s again, who decided to exercise again. You know – New Month – Monday – fresh start!
04h30 My muscle’s are aching seriously - Exercise is out today!
– Will just practice Gratitude today.
It has been a bumpy-ride these last couple of days. Looking forward to tommorrow - making a fresh start,
Nmmb Newton park swimming Pool at 05h00
I was attached by 6 mean tennis biscuit!
It is Friday morning, I have just returned from my morning swim and life is good. I woke up with a mean hangover at 01h10. The hangover is not from any alcohol but from the biscuits and tea I had before going to bed last night. A sugar-rush at night has the same affect on my as alcohol, it seems that during the day when a person is active and your body can still get rid of the bad food decisions you make.
The early morning exercise has help to set up my day for great things!.....Looking forward to it
Wednesday - the 05h00 swim just paved the day for great things.
When the old VW did`t want to idle I thought it was going to be one of those days but at least in the water I can control the intensity.
I was right!
During the swim I could actually feel my glucose level dropping and when I got out of the pool there was so much more energy in my body.
The whole day just good news was received (it could be that somehow I did not let the negative affect me) and all challenging area's I work on progress was made.
During the afternoons exercise class, Bobby concentrated more on stomach exercise - you know like sit-ups and crunches. With the result while (Thursday 05h15) I am writing this post I still feel my stomach muscles under the layer of fat.
Just a pity exercise doesn’t make a person lose fat…..
My health journey is back on track.
Friday I had 1 Beer at a braai with the boys and man was it good! Sunday with Fathers day chocolate muffins made my day.
Although the beer and muffins isn’t ideal for an eating plan, I don`t mind having them and I not going to beat myself up about it because I planned for them. Yes! I cut carbs. By cutting out some of the carbohydrates (vegetables, potatoes chips) that your were going to consume with your regular meals you make way for these unhealthy treats. I know this is not ideal but this is how I get by with out loading my BG to much. If you know of a better way please let me have it.
Monday morning I missed swimming session and also the afternoon exercise class at Bobby due hurting my finger on Sunday.
Tuesday did a early morning weight session at Bobby, I would never have thought that a person can feel better after some exercises. I remember when I started three years ago it took my days to recover and after a training class at Bobby’s I just went straight to bed. Just shows you!
For all you fates out-there, using age as an excuse. You can improve! Ok! I know some of you do gardening and walking which is strenuous - but the problem with activities like these is you tend to pace yourself
So crab a partners and go dancing classes.
Slipping and sliding
Grillers in Cape Road - Port Elizabeth
Slipping and sliding - is all I can say.
I would like to blame the cold and wet weather we have been having the past week but at the end of the day it is only me. Although my diet in general is still good - apart from the sweet treat that slips in here and there. It is the quantity I am consuming at each sitting. My coffee (caffeine) consumption has also gone up
I did swim Monday, Wednesday, and Friday and had fitness classes in the afternoon Monday, Wednesday and Friday. Ideally I would like to get some physical activity going on Tuesday, Thursday and Saturday also but at this stage other commitments does not allow it. Working on it though!
Glucose levels in the sixes
Friday June 2012
Monday afternoon was a time management disaster and distraction rain supreme. At least I did do my morning swim
Tuesday I also failed to add another step in my health journey
Wednesday super swim with Edward, it does help to have someone with you early in the morning, I haven`t see my normal swimming partner Bronwyn for a week now
Wednesday afternoon gym class was easy-peachy, I think Bobby went easy on us because it was just me and Maritz (74) who has just started to do exercises again after absence of 50 years.
Wednesday night had a super braai (No alcohol for me). I will pat myself on the back.
Thursday; this is the 3rd time this week Edward got up and did exercises with me at 5 in the morning. Great stuff for him! We just had a couple of rounds with the irons.
Fortunately there were none of the extreme weight lifters around because I sure they would tell us to go play at home. With his back and me not recovering after a heavy session - we only go for the baby-weights
Still can`t say for sure if it is an age thing or if it is Diabetes that make the recover process so slow. Need some input from you guys about this.
Friday – Edward joined me again for my morning swim – Gratitude – How great is that! To have someone special with you help swallowing your frog.
Unplanned eat-out-meals have made a mark on my healthy recovery journey. Also not to sure if it was the 3 beers at Fridays Braai or the 2 slices chocolate I had on Sunday night at someone “Nice” home, that especially baked it for me!
Swimming my normal 1000meters on Monday morning was terrible but I must admit afterwards I started to feel better and it turned out to be a great day! Next time when you have problems with your BG come and join me in the water - see you soon!
It has been a couple of days since my last confession - chat! And I have some good stuff and not so good ones.
· The not-so-Good
Daily coffee consumption has gone up – mainly due to a lot of work (not stress), just a lot to do.
· The Good
I have been sticking to my exercise plan and have managed to avoid alcohol. It’s not like I have a alcohol problem but it seems the fitter I become the more I feel the effects alcohol has on my muscles and joint movements.
I have over eaten a couple of times (portion size) but my food choices was good. Hullooo! Who am I trying to fool - if you are eating too much it doesn’t matter if its healthy or not – or does it?
I must also confess I failed miserably in saying “ No Thank you” to “nice” people offering me sweet treats!
16 May 2012 Wednesday
Had a great morning swim and it seems my effort to avoid all alcohol paid dividends. With yesterday been mother day it was a tricky to avoid all the temptations. I think I have found the key to avoiding temptation at the tables, instead of going for supper or dinner rather go out for a late breakfast. Simple – nobody insists that you should up-size or having another portion.
02h45 Started working on High Points business facebook picture (Go check it out at http://www.facebook.com/Appliancesa ) and lost completely track of time. 08h00 I start working in our brick & mortar business and the day just flew. I got home again at 18h45 and exercise wasn`t there?
Apart from the freshly baked scones and jam my eating was fairly clean
Woke up again at 02h45. I have been taking magnesium tablets every night before going to bed for the past 3 days and this morning there where no muscle pains. I swam from 05h00 to 06h45 easy-peezi.
Today is going to be GREAT!
Bronwyn (my swimming partner) informed me this morning today is 2 years ago since we met at the swimming pool and started swimming together. She said when she first started it took her an hour to do 8 x 50meter swimming lengths and then she had to go lay down for the rest of the day. Now she swims between 30 and 36 x 50 meter 3 x a week. For a lady in here 70+ you must see how she has trimmed down - if I did not see her transformation happening with my own eyes I would not have believed it possible that a senior person can transform her body!
10 May 2012 Thursday
Another week is gone! Although it has been a good business week, health and time management was nothing short from disastrous. About every night ended in a social event and believe me some people say red wine is a healthier choice – “Its not”!
I have been physical active but it is like going up a sand dune, everyday it feels like you have gone back to steps. The guys that manage to have socializing, work and healthing living in balance has admiration
2 May 2012
04h55 Swimming in solitude has an amazing rejuvenating effect.
In the first hour of my working day I realised that my “To Do List” is getting in the way of each emergency that needs attention straight away.
14h45 Going to Bobby Gym for my 25 minutes “lunch” exercises, help to slow down the day and get the afternoon slump off my back. In the olden days by this time I was already thinking about was the day down with a “cold one”. After the exercise class the rest of my afternoon was very productive.
Celebrating someone birthday in the evening I could not resist the chocolate desert but I did say no to alcohol
Thursday morning I woke at 4.30 with a huge hang-over (this is what the sweet stuff do to my system). Apart from updating this journal, my early morning was unproductive
26 April 2012
04h45 Glen the lifesaver at Newton park swimming pool is pure pleasure - I just don`t find many people who cheerful at that time of the morning when I eat my frog. Just imagine if all municipality and council workers were performed their work duties with Glen attitude and flair.
Maintaining consistency becomes harder when having visitors
25 April Wednesday
05h00 - It is just great getting into the pool this time of the year, there is not a soul to be seen - most people find it hard getting out of their warm beds.
Fish and chips at my favourite monger, it was great but I over did it with the roll slices (ate three of them)
Late afternoon three chocolate brownies attacked me – they were devoured!
Evening - I opted to eat a small piece of hake with beetroot salad again.
Generally I am happy with my health behaviour today just a pity about the brownies
24 April Tuesday
Last night the first of our visitor/holidaymaker arrived for the upcoming long weekend and it was celebration time. Hitting the gym weights at 5 this morning was a good idea because I do feel better after the training session but I also experience the effect of 2 beers and a glass of wine has on your system.
23 April Monday
It has been raining all night and the wind is blowing outside, getting out of bed has just become so much harder. To make things worse I have overslept by 45 minutes and my mind keeps on saying “it is too late, rather do it tomorrow”.
It seems in times like these you must just stop debating and just get moving! I made it into the pool just past 05h00.
That first contact with the cool clear water makes all dought fade when the bubbles hug your body as to say “Welcome back”!
22/04/12 Sunday. Fail to plan is plan to fail
Fail to plan is plan to fail
It is now 2 weeks since I last sat down an really monitored my eating habits and life style. All I can say is the daying “Fall to plan is plan to fail” is all true.
Instead of just taking a couple of minutes to plan what I would eat and how I would over come social meet-ups, I instead just rush from one health mistake to the next. I would like to blame April month (Easter weekend) and chocolate bunnies for all my lack of sticking to my plan but alas it is all my fault. It is so much easier to fall back into your old unhealthy ways.
Taking Sunday to annualize my wrongs, here is a list of my mistakes and the things I did right
· Not planning my trip (eating and drinking stop reguarly)
· Not taking my own healthy snacks with me – instead i would stop in town and buy bigger portions than usual. (packaging sizes)
· Drinking to little water throughout the day – big mistake
· At most social events I consumed alcohol.
· Drank too much coffee
· Ate too much breads
Now for some of the good I did
· I did stick to my exercise plan but with the holidays they were a bit washed down
· .....!........! Did I mention that I did do exercises?
Tomorrow been Monday and it is a short week with another long weekend, our first up country visitor (relatives) are arriving tomorrow Looking forward to many coming for the long weekend
Well I am going to try my best to stick to my Healthy commitments and avoid the overeating. With the Free-stater coming it is going to be difficult not waking up with a hang over every morning.
Reading this quick note it does seem I am planning to fail
Healthy during Easter Week
Nooo! I did not stop eating for the past week; I just lost control to manage my time properly - mainly because last week was a short working week because of Easter
Fortunately my health plan did not suffer the consequences mainly due to the house been fairly“clean” from temptations (bad snacks), the fridge and freezer only has vegetables and proteins in it. I only skip my exercise routine on Thursday morning due to a severe case of lazy and rain.
Although I went to three restaurants this week, I managed to avoid alcoholic drinks and the deliquis looking food but did fall for 4 cappuccinos the rest was decaffeinated coffees.
Late Friday night a Cadbury chocolate slab highjack me between the bed and the kitchen, fortunately I got away with slaying 4 nuggets. Monday (today) that same chocolate slab ambushed me on the cough while typing this post. At the moment we are experiencing cold winter rains outside today - combined with the warm duvet and the cat warming my feet. Who can resist?
Lesson learned here is when someone gives you sincere gift like chocolates or cake, be nice and say “thank you”. Then take it with you in a bag for “later” and give it to the nearest homeless person you can find because that sweet temptation are going to get you when you are at your weakest.
04h55 – Light weight training
08h00 – Scramble eggs, mutton sausages, toast and coffee
08h55 - Big mug coffee
03h45 - Enjoy Java with Edward (son) while he shared some of his exciting evening out (socializing)
04h45 – swim a little longer but very tired afterwards
07h45 – 2 eggs 2 toasts coffee 7.8mm0l/l
10h00 – Finished 1 litre water for the morning. 2 cups tea with six normal crackers
13h50 – Fish nuggets and Avocado salad
15h00 – Coffee. Skip afternoon fitness class ( still did not recover from morning swim) and work over-load
15h30 – 2 Beers with Rudolf, eat 4 left over fish nuggets
23h15 – finished 1 litre sparkling water for the evening while socialising. Eat cheese platter ( 4 diff cheeses, sliced meat, 4 crackers, some dried fruit (only had 1 piece) and two cappuccinos). It was this or hamburger with delicious oily French fries. We arrived back home at 01h55 and I had serious cravings to stuff something down my mouth. (must be the late night and tiredness) Fortunately I managed to side step temptation!
03h30 - Who wants to sleep! Start to work, decided to give exercise a miss to day. With the damaged the 2 glasses wine did, I should actaully exercise. (notice I did not say anything about the beer)
07h30 – 2 eggs and 2 toasts, 2 x coffee
13h45 – finished 1.5 litre water for the morning. Big whole wheat salad roll, tea
19h30 – 2 coffees for the afternoon. Chicken braai (BQ) 3 glasses wine
04h45 – Light weight training after the training I was so charged that I also drove down to the swimming pool to do a couple of laps. Big Mistake!
After this class my body was so tired with me over exercising it today that the graving started driving me up the wall. Normally the afternoon exercises break the midday-slump and it is great to work again afterwards – not today.
to stuff my face with “health protean bar” then dried sausage, biltong(jerky).
After a couple of call the Braai (BQ) was on for tonight. At
the braai I ate 2 chops, plenty of wors, consumed 1 beer and 2 big glasses of
This day started well but I over did it with the exercises and then my control started going. The main reason for this is that I could not managed to get my energy level up again in a healthy way
4h30 - Wake up tired again?? - drag myself for a early swim
07h00 - Breakfast. 2 x scramble eggs, 1 Vienna and black coffee. 6,5mmol/l 10h10 - Cracker cheese and tea 12h00 - 2 x mega cappuccinos (business meeting)
15h15 - Grilled fish and steamed vegetables. Decaff coffee 18h20 - Pumpkin mixed vegetables, ham covered with cheese. Jelly. Small apple to try and stop the cravings
04h30 - early swim, after taking it easy last week (because of the flue) I decided to increase my training with 60% to 16 x 50meter- at a very slow page 07h30 - 2 Scramble eggs with mixed vegetables and black coffee. 6.8mm0l/l 10h00 - Crackers thin slice cheese with tea. 6.5mmol/l 12h30 - Grilled 1/4 Chicken and grilled veggies 15h00 - 25min exercises at Bobby Gym 16h00 - 5.3mmo/l Cracker coverd with peanut butter and tea 19h00 - Small steak and about 4 small mushrooms. Jelly. coffee 19h30 - Could not resist 3 Cadbury easter eggs - Darn!!
Rest of the week
Thursday - Early mornig swim and rest of day busy, busy. Had 2 meeting at coffee shops but I managed to stay clear of sweet temptations. 7.9mm0l/l
Friday – Early morning swim and 15h00 gym. Dinner with friends I went for the fish but unfortunately give in to 2 Beers. While we had an early evening, in the fridge was a slice of chocolate cake that kept on calling me.
Saturday - Woke up with a mean hangover, personally I think it is the chocolate cake (MIDNIGHT-SNACK) that pushed my blood glucose level over the edge. 05h30 –light weight training at Bobby`s. unfortunately the training did not have an effect on my sugar levels, so I went for another 25 min swim.
Had 3 cappuccinos for the day but apart from that the rest of the day went well - taking into account all the sports on TV.
Sunday – Took the dogs down to the beach for walk. Fish braai for lunch.
5.8 mm0l/l Good news!!
06h00 - Weight training at Bobby`s gym, this is the first time this year that I train with weights. With me and I think anyone that has reached maturity the aim should be to maintain muscles or try to slow down the process of losing muscle mass.
Younger and professional bodybuilder train till they get to the burn stage - pushing harder/heavier every-time. With us mature individuals you should stay away from the heavy irons because it is very easy to damage to your body. 07h45 - 2 Bake eggs, Vienna and toast. Decaffeinated Coffee 8h45 - Visitors! and a great excuse to have another mug of coffee 10h15 - Small container yohurt and 2 tea spoons breakfast mixed
11h00 - Slow with the water sipping today starting with my first 500ml (must make an effort) 13h00 - Having beef and pork stew for lunch today (one of those "Discoveries" when you scratch around in the old chest freezer). For desert i had chocolate and brandycream 16h00 - Slept the whole afternoon aaaaaah! all that wasted time. Eat 50g peanuts which is about 1250 calories 19h00 - tea and toasted sandwich with chicken, tomato, cheese and lectures - Great! 9.1mmol/l Ok this day was a disaster as far as control goes but I did get some much needed rest
4h30 - Morning swim 07h10 - Dry breakfast cereals - this stuff has a honey coating so I eat it like a snack. Although I finished a 750ml water, My first decaff coffee for the day was better. 10h00 - 1 bake eggs, Vienna and whole wheattoast. 8.3mmol/l
12h30 - Trying a new health mix - Lintels, peas, cucumber and advocado, had balsamick vinegar and smoked chicken on stand by. Must say after dazzling some vinegar it did not need the smoked chicken breasts. 15h00 - coffee and I have also finished 2 liter water for the day (hot day and working hard) 19h00 - Braai at Nadine`s house. 2 Chops, steamed mixed vegetables and corn. Tomorrow is a public holiday and I went big on the sparkling water
After a drinking session it takes about 3 days to recover after last week I am a bit shy of the stuff
The more active I get the more alcohol messes with my system - just wish I can remember this the next time we have a get together.
Braai (BQ) is normaly a good excuse to have a couple but today I just had sparkeling water with fresh lemon slices.
Chops, Steamed vegetables and Corn
04h45 went for my morning swim, I only swam a quarter of what I normally do – it was just great to be back after lying off for 2 weeks with the flue.
06h45 black decaff coffee – I never thought I will be able to enjoy the de-caffeinated stuff but I must say it is starting to taste O K. 40g nutty wholewhet cereal flakes with milk 11.8mmol/l
10h15 - Tea and cracker with cheese. 50g peanut
11h00 – Cappuccino and half blueberry muffin - (business meeting at a great coffee-house)
12h15 – 2 x pieces grilled chicken with 100g grilled mixed vegetables
15h00 – Canadian air force exercises for 25 minutes
18h35 – Salad, cherry tomato, origanim, sweet basil and small pieces of steak. Decaff coffee. I have finish 2.5 litre water for the day
Rest of the week
Sunday and looking back - this week has been one of my worst weeks as far as health management goes. Tuesday I had 3 Beers. Wednesday another couple - while working on a project with Edward.
Thursday was Edward`s birthday, we went big with Cocktails and snacks.
Friday I managed to gain a little control, drank 2.5 litre water for the day. Unfortunately the left-over cake knew my name and just wouldn’t stop calling my name. Spend the whole Saturday working, had a great fish dinner with my wife.
Sunday I made serious financial investment mistakes and that made my blood sugar levels go sky-high. Stress always makes my Glucose levels rise.
150g steak, mushroom and salad
05h45 - coffee - I think I`m getting close to obsessive behavior. This morning I missed my morning swim so much that I went there anyway and bought them coffee. 06h45 - 2 eggd , 2 bacon slices, brown bread. Coffee decaff 11h00 - Brown bread sandwich with eggs. Coffee at Munches in walmerpark shopping center 16h00 - Half slice brown bread and peanutt butter with coffeeblack decaff coffee 18h30 = 150g steak, Mushrooms green salad. Small soup 1.5 liter water for the day.
Building still on track at port Elizabeth beach front
07h30 - Coffee slowly and enjoy every drop
09h00 - Breakfast at San Francisco was great and cheap, 2 Eggs, wors, Toasts and chips. Housecoffee must be handelled carefully - a bit on the old side
13h00 - wholewheat sandwich with ham, tomato, lectures and tea 19h45 - Finished 3 x 500ml Sparkrling water for afternoon. Enjoyed a Cheese platter and coffee at the Bayside Pantery. 12h10 - Time flies when you are having fun
06h20 - I feel like a zombie (lack of sleep). Scramble eggs, bacon and maize pap. Decaff coffee. 11h30 - left over breakfast food with new coffee. (extra food was pre-paired for all the extra children that slept-over last night and must of them just had coffee0 15HOO - Leftover sauges and coffee
Humewood beach with Port Elizabeth Harbour in Background viewed from Ocean Basket
20h00 - Dinner at ocean basket - My favorite Fish and Chips, 1 beer and cappuccino to round everything off.
03h45 - it has been a terrible night could not stop coaghing and with all the medicine I`ve been tacking my Blood sugar levels are all over the show. try to do some Work
06h45 - Trying out a new breakfast cereal with real nuts but unfortunely I have no tast at all. De caff coffee tasts like dishwater.
11h15 - Eat brunch at wimpy in greenachers, the eggs was so oily I could have given my old truck an oil- change with them. Coffee was flat (water must have been boiling for a long time)
14h3o - 2 slices brown bread with progessed meat and black decaff coffee 18h3o - Master Piece Sandwich build by my extra special wife (after all these years she still amaize me) to top it off we had her special tea. I am now also ready to drink flue meds.
03h30 - we`re back home. Boy! did we have fun. Unfortunately this family blog and we are suppose to be senior citizens so I cannot give any details.
06h05 – Wow! Cant believe I slept till so late
07h00 – 2 Eggs, 2 x viannas and toast, Decaff coffee
09h00 – decaf coffee
10h15 – Cracker covered with cottage cheese and smoked chicken 11h10 – Fold-over at KFC
18h45 –had 3x 500ml water for the afternoon. Plenty of coath drops trying to stop choatting. Sandwich with boiled eggs and cold meat, washed down with tea.
19h15 – In bed watching Tv
Apple Juice, Fish and Chips at Ocean Basket Humewood. Check out that Ocean-view only in Port Elizabeth
01h55 – Wake up - take a couple of flue capsules and start to work
04h30 – go for early morning swim – hooping to swim the flue away. When I got back home I felled even worse Lesson don`t try two wrongs to make it right
6h45 – 2 eggs and toast. Big cuppaccino
11h10 – Fish and Chips at Ocean Baskett. Great view!
13h00 – sleep the whole afternoon the flue is now in full swing
18h30 – Steak 150g and peas. Decaf coffee
19h15 – Back in bed
100g Oats Coverd with Cinnamon, Milk and sweetner.
2 slices progessed ham
01h00 – Watch tv for an hour then go back to sleep
05h30 – 6.5mm0l/l Play around in Home gym with the weights.
06h00 – Start Working
06h45 – Finished 750ml water
07h00 – Oats coverd with cinnamon, 1 x sweetener. 2 slices p/ham. Large decaffeinated cappuccino
11h45 – Business-brunch, 2 x eggs, homemade bacon, 1 x brown toast, chips, salad. Mega cappuccino
18h00 - finished about 3 x sparkling water for the afternoon.
19h00 – 200g steak, couple small baby potatoes, mushroom, green peas
20h15 - Small normal Cappuccino (take away at shop) - (I am still working)
21h00 – I have flue again, Aaaagh!! Taking capsules. Zzzz!
Today has been financially rewarding again (for a change), It is actually great to make the weeks target in one day – (first time in weeks).
01h30 – start work
05h00 – Swim 40 min, it was hard all the way. It could be the lack of sleep, personally I think it was the alcoholic drinks I had on Friday that came back to haunt me.
06h55 – 100g Oats covered with cinnamon and big cappuccino (de-caffeinated). Have extra 2 slices processed ham
Spend relaxing time with my special one
11h45 – B/meeting – 2 eggs, 2 x sausages, 3 x bacon strips, 1 x slice toast, baked tomato slice. Coffee
14h00 – Black coffee.
15h00 – 25 min CAF exercises at Bobby Gym, “did that remove the afternoon slump”
17h00 - Coffee
18h00 – 100g Steak and Cooked Mixed Vegetables
21h00 – ZZzzz
Consumed about 2 liter water for the day.
05h00 - What a great day! Enjoyed meditation 07h15 - Finished sipping 1 liter water(the stuff starts tasting better - not good - just better). For the last hour the smell of fresh bread has been driving my taste buds crazy. It was money well spend when we invested in this little bread-making appliance, for a big family these small breads might not be practical.
Time for the big treat - Fresh bread, homemade apricot jam and butter from the farm. The eggs, tomato and bacon pushes the whole feast over the edge. Then I rounded off with a Big de caff coffee..........................................................................................................................My live is complete 10h15 - Coffee 12h30 - Curry and rice 14h30 - brown bread and peanut butter - black coffee. Red and yellow Jelly 18h00 - Freshly bake raisine bread with tea and the company of the whole family
10h30 – 5.9mmol/l (Wow! I haven`t seen that for sometime)
12h50 – Chicken cooked with celery, green beans, pumpkin with cinnamon, brown rice
13h00 – d/Coffee and 2 homemade biscuits
15h10 - enjoy leftover on brown bread with diet soda
16h30 - Coffee
17h00 - Went to rudolfs to watch my cheeta team lose (sad). I avoided turning to alcohol to drown my dissapointment but instead had 3 diet soda`s. The juice steak Rudolf grilled made all sorrows disapeared. Stomers also had a hard time against the Sharks
22h00 - Coffee and Bed
04h15 – Another great Friday
05h00 – Swim 30 lengths
06h00 – start working
07h00 – Tortilla, filled with avocado, smoked chicken, lettuce, pickle onions , cherry tomato, sweet basil and pesto. Round of with big decaff coffee
08h00 – 6.3mmol/l
09h45 – Cracker covered with peanut butter, D/coffee
12h50 – Green salad mixed with small smoked chicken pieces
13h00 – 6.1mmol/l
15h00 – 25min CAF exercise
16h45 – Sundowners with my Favourite people. (2 beers and 3 whiskey`s)
11h50 – Business meeting – Hamburger and chips. Mega cappuccino (caffeine)
14h50 – 1 x Cracker with peanut butter and decaff coffee
15h20 – 2 whole-wheat cracker covered with peanut butter
16h45 – Salted peanut butter (50g). I am having a graving nightmare
19h00 – Steak and 2 x Mushrooms. Decaff coffee
Water consumption low for the day, about 750ml
04h15 – Man I have a great warm bed, it is so hard getting out of it
04h30 – Drive to the pool. The guy opened late. Swim only 22 lengths
06h10 – Start working. Decaff coffee, must say it was worth buying a more expensive brand coffee because I just could not get the no-name stuff in my body - that I have been trying to drink for the last two days
07h35 – Oats/milk/cinnamon and diet sugar.
09h45 – Cracker/left over Red bean salad and tea
13h00 – Canned meat mixed with red beans and whole corn
14h00 - Coffee
15h00 – 25 min Exercise
16h15 – 2 minute noodles and bean salad
17h00 – 50g peanuts
18h00 – Steak covered with onions, Coffee
04h15 – Aaag! I need more sleep.
04h30 – Edward decides he is not crazy to go swimming – wish he told me earlier, I might have also stayed in bed. (just kidding!)
05h00 – The caretaker only opens the pool at 5 (the official opening time). It’s amazing how quickly one gets spoiled by Glen opening the pool at 04h4o.
Can you believe-it, no morning rush (swimmers) at the pool. Today is the first of my new improve swimming sessions. From today I will always try to swim a minimum 45 minutes instead of the normal 30 minutes. It took about 13 x 50 lengths to get Friday and Saturdays beer out of my system. After the 14thlength the fun was back
06h00 – Check this out! My BG is 7.4 mmol/l and although I did not consume anything from about 16h00 yesterday (except 3 x sparkling waters) my bg went up 3 points. I just shows extreme exercise make your glucose levels rise – must be a liver dump because I did not eat correctly. start working.
08h00 - breakfast. Eggs, homemade brown bread, Coffee – my first de-caffeine coffee with milk – pure Juck!
09h00 – Try a black decaff coffee. Aaaaa juck!
10h30 – Tea and Cracker with cottage cheese
13h00 – Green salad with leftover mutton. Coffee mixed 50/50. Regular and decaffine coffee. Slight tast improvement, but !!
15h00 – Go for a 25 min Canadian air force exercise class.
16h00 – The afternoon slump is all gone and I can work optimal level
18h30 – Good working session and ready for feeding. 100g Steak, Mixed vegetables, brown rice. Small cup kiwi yogurt as special treat.
19h00 – Normal coffee, Great! Start working again
22h00 – Goodnight
04h30 – Enjoy sipping a 500ml cold water. While it is still had some days not to have coffee 1st in the morning. The water habit is growing
09h00 – Eat breakfast at a tiny coffee shop – One egg on whole wheat toast, 2 Bacon rashers and two cups of coffee
11h00 - Coffee
13h00 – Magnificent lunch! Mutton slowly roasted through the night, pumpkin, green beans mixed potatoes and brown rice. Traditional pudding with canned pears – JUMMY!
14h30 – The start of a great nap
16h00 – a Great nap interrupted by visitors but the coffee made up for the intrusion on my dreams
18h00 – go out for a “games night”
21h00 – Had 3 x 500ml Sparkling water during the night –avoided coffee and snacks. Good for me! The afternoons left-over are calling me but that is the good about a good afternoon rest, you will power becomes so much better. Although my bg was 7.1mmol/l I decided to skip feeding
Watch a great movie on tv but till nearly 1 o`clock in the morning....... Monday swim is going to be tuff
04h15 - Spend time in Gratitude
05h00 - Work
07h15 - My Favourite (3 Scramble eggs on bread). Black Coffee
10h10 – Cracker and cottage cheese and 2 slices processed meat (I know the stuff is poison )
13h00 – Sandwiched with Progessed ham and tea
15h00 – 2 litre for the day – not to bad
16h00 - Cappuccino
19h00 – BQ (Braai) with my Favourite people
20h00 – The 4 beers is taking its toll on my BG
22h00 - Zzzz
12h59 – WIDE-AWAKE! It must be the beers I had that charged me. Might as well start catching some worms.
04h15 – Nadine comes around to drop of her house keys (They are going away for the weekend). I start to nibble on a hand full all bran flakes.
1 x Multi vitamins
04h30 – Leave home earlier for my morning swim.
05h45 – What a great swim! I did 20 x 50meter slow swim and 10 x 50m sprints
06h00 – Create me a masterpiece with 3 x scramble eggs, bake in a tea spoon oil/ 1 slice whole-wheat bread and black coffee.
After that “executive breakfast” I am ready to Start working again
07h00 – Lynn and I are having a fantastic cup of tea together while synchronising our diaries.
10h05 – Regular tea and a cracker with cottage cheese and tomato slices
12h00 – finished 1st liter water
13h00 – Salad
15h00 – Water, water, water
18h30 – 3 x Beers - Somebody must do it
19h45 – Hamburger and Chips. Giving in to peer pressure and the alcohol hasn`t help to say no. Yes! I know!-I will blame it on the rugby game
22h00 - ZZZZzzzz
01h55 – Read, start sipping water. My meditation was great and He was close
07h30 – 1xHard boiled egg, 100g x All Bran, Coffee
08h00 – 8.1 mmol/l
09h00 - Coffee
10h00 – Cracker, tomato, 1x slice Braun
11h00 – Finished 1st liter water
13h00 – Grilled chicken, green salad, Cup Cake, Coffee
14h00 – Cup Cake
16h30 – 2 x scoop salad
18h00 – Going to Rudolf`s. Enjoy 3 x cold Beers
18h30 - 3 x Grilled Chicken Wings, Greek salad
20h00 – Back home, watch a little
04h15 - Wake-up if you can call it that. Go for my morning swim. Must say the 20 lengths has help a little to get rid of the fogginess 06h00 - Work first customer expected round about 07h00. (Finished 750ml water) 07h00 - All brand flakes with milk/ Big x cuppicino - great!! 07h30 - 7.1mmol/l 09h45 - Cracker with tomato and 1 slice progessed meat, cup rooibos tea 13h00 - finished 1 liter water for the morning. 1 x smoked pilcharde and french salad. 15h00 - Slice wholewheate bread- peanut butter and a dash maple syrup 15h00 - 6.1mmol/l 18h30 - Grilled Chicken, beetrood salad (in bottel from store) and left over green salad 19h30 - Giving in to cravings. Enjoy another peanutbutter bread 20h00 - Pass out! Between the shopes beetrood and the peanut bread my blood glucoe shot threw the roof
04h30 - Wake up to go to gym but instead ended-up spending a great time with a fantastic woman (There is just nothing that can compare to a great personality) Am I luck to have a wife like mine for so many years. 06h00 - 9.mmol/l - start working to prepare for first customer at 06h30 07h55 - Finished my 1st liter water 08h15 - All Brand Cereal + Milk + 1 x sweetener, Black rooibos tea 10h00 - Cracker + 1 x slice processed meat, tea 11h00 - Coffee!!! (this time I lasted 2 days with caffeine addiction) 12h00 - Tuna and salad (Green leaves, tomato, avocado, Green-pepper) 13h00 - 20 Min power nap 15h00 - 2 x Salads, 1/2 Pita Roll 1645 - Coffee 19h00 - Go out for a Meeting, Enjoy 3 x cappuccinos(Yummy) Got back home 10h45 and Could not switch-off. Last time I check it was 01h15 - tomorrow is going to be a long day Positive for the day; Finished 2.5 liter water for the day Note: Don't drink coffee late at night
05h00 Go for my early morning swim. Could only do 10 lengths - just no energy 06h00 9.0 mmol/l - Feeding time is going to be late again today - drink water, water, water 07h30 Breakfast - 2 x Bake eggs, 3 x strips of bacon and black rooibostea 0945 cracker with 2xslices tomato, slice meat and sprinkle of carrots. 1 x cup rooibos tea 10h15 finished my first liter water 13h00 have lunch at Jeffery's Bay. Fish & Chips and Diet Soda. With the sun and huge waves it was tempting not to have a cold beer. 15h00 Back in Port Elizabeth. Rooibos tea and Cracker. 20 Min Power nap till 16h00 18h30 Knock off work 18h45 Dinner Steak, Mushroom and Mixed Vegetables 19h00 Visitors - Rooibos tea. I miss my Coffee 22h00 Go to bed, overall it was a terrible day (energy wise) it seems the Red House Swim has taken more out of me.
Just finish the Redhouse River Mile at Sundays River. 21-35 Is a new personal best for me - who says an old dog can't learn new tricks or improve