To receive the benefit of exercise you must actually do it

This is a excellent protein dish to have after the gym or after a fighting session with the weed in the garden. The protein helps to recover over work muscles quicker.

Ingredients
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Black beans 1 tin
1 Hot red chillie (small) (chopped)
1 Green chillie (sweet) (chopped)
1 Onion (chopped)
1 tsp garlic (chopped)
1 medium sweet potato(diced)
3 tomatoes (diced)
3 tsp. CHOPPED CORIANDER
2 tbs SWEET CHILLI SAUCE
1 DASH CAYENNE PEPPER
1 TSP PAPRIKA

PREPAERATION

Coat pan with olive oil 
Saurte onion, peppers, sweet potato, garlic (7min)
Add beans, tomatoes and spices
Last add coriander simmer for 20min
coat every dish with olive oil
Divide in separate small dishes 
fill 3/4 cup add some Parmesan cheese( small amount) mix
on top break 1 egg in very dish 
Microwave +- 2 min till set
Garnish with fresh coriander leaves
On the side with Avo slices
Enjoy
Inspired by Lynn


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They say it takes about 4 weeks to develop a new habit. . . . I must be slow on the development side or

Maybe I am doing it wrong but this whole exercise thing is getting harder. The motivation of a new year resolution is now gone and all that is left is logic for a more health lifestyle. 

Below follows my activity schedule for first 21 days 

2 Tues; Am training, Legs
3 Wed; Am. 25 Minute swim
4 Thurs; Am. Legs
5 Fri; Am 25 Min Swim
6 Sat; Am; 20 Min Cardio, Biceps and Back
7 Sun; Pm; 15 Min Cardio, Chest and Triceps

These first few days was done in a slow and light routine just to wake the sleeping musles

8 Monday; Am. 25 Min Swim. PM. 20 min Cardio, Biceps. Weight training Buddy are back from his Holiday break and Motivated. So the session was intense

9 Tues Am; 15 min Cardio, Legs. PM; 10 min cardio. Chest and Triceps. 50 twists and abs

10 Weds Am; 30 Min Swim. PM. Rest
11 Thurs Am; 15 Min Cardio, Legs. Pm. 15 min Cardio, Back and core.
12 Fri AM; 25 Min Swim. 15 Min Cardio, Biceps.
13 Sat Mid; 20 Min Cardio. Circuit Training 1 set of each machine till failure (12 Machines) , i min rest between each exercise
14 Sun; Rest (taking dogs for a long walk on beach)
15 Mon Am; 25 Min swim. Pm; 20 Min Cardio, Chest 
16 Tues Am; 15 Cardio, Legs. Pm; 15 Min Cardio, Core
17 Wed Am; 25 Min Swim. Pm Rest
18 Thurs Am; 15 Min Cardio, Legs, Abs. Pm; 20 Cardio, Chest, Triceps
19 Friday Am; 30 Min Swim, Pm; 15 Cardio, Biceps, Chest
20 Rest day 
21 Sun Am; 20 min Cardio
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While the exercise thing is still hard I am happy for the follow;

• Sleep is so much better, no more blinking
• Energy and stamina has improved tremendously no more afternoon slump

Looking forward to the next few weeks

"This is the year that things are going to change 

How many times have I said this to myself and failed miserably.

This time it is going to be different .... Why?
because I have a new revised strategy-plan of approaching healthy living by making small changes

To reach the ultimate simplification stage, there are a couple of smaller habits that must be changed. (I have learned the hard way that one do not try to eliminate a habit, the better way is to change it). Saying things like "form today I'm only going to drink green smoothies". Is a sure way to set yourself up for a letdown.

Make changes slow and easy. 
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Master Strategy

• Gratitude - Lookup, watch sunrises/sunsets more often We have so many few of them left 
• De-clutter everyday. not only physically but mentally also 
• Feed more frequently - every 2 to 2.5 hours. Somewhere I heard that  one's metabolism starts to slow down after a period  2 hrs and by feeding regular one tricks it to keep on burning fat at full speed. Most people now would get up in arms saying eating more is going to make them bigger.

This is where one of my small habits changes kicks in, instead of eating till I'm stuffed. I now dived my meal in half and eat the other half in 2.5 hrs later. (with this method I do not feel deprived)
The ultimate goal is to make every meal the same amount(volume) of your fist size but I haven't reach that bench mark yet!

• Exercise - Everyday for at least 25 minutes (Cardio) and Weights 4 times a week
• Family-time - Just enjoy every moment you have with them with no pressure and expectations.

That is my Big goals for 2018 and I also have a couple of smaller goals but I haven't made a plans to implement them yet. So I guess you can just call them dreams. 

Is it possible to live Better?

Yes! but don't think there is a universal answer for this and also this question cannot be answered in one post but the idea is certainly worth pursuing. 

To me it looks like It all depends on our of reference

• Mr Pedro is 87 years old, wakes up every morning at 3 and have his first glass of wine and no coffee.  Around 9-10 when the day started to heat up he would switch over to Beer. In the afternoon he would start to sip brandy and coke till sundown. Between 7 & 8 he is in bed. His greatest joy was to supply neighbours and everyone that come around to visit with bags full of vegetables from his own garden which he maintained alone. 
• Mr Harley goes for a swim every morning winter and summer. Spends the rest of his day reading no other exercises.
• Bronwyn spends most of her time with religious activities  swim a easy 1000 meter early morning. Her ID card says she is 80 something but she has a body of a 30 something and a personality of youngster.  When she talks about the Higher Power she absolutely glows 

Living Better at a later stage in ones life all just luck or just mindset - is there actually something you can to prepare.

Once you reach the otherside of Fifty life will start to look a bit different and you will realize that thing that you to do is now taking a little bit more effort to complete. 

The nice about this whole realization is that one can make adjustments

• Early morning brain-freeze-swim is mind blowing. 
• Going for early morning drives 
• Watching the sun coming up is a never-ending-experience

When you are on the otherside one also realize that

• watching Television is not adding any value to your quality of life, it is actually steeling the limited time you have left to add. . . . Maybe if you should take your camera/cellphone and start snaping the ants working inside the garden/kitchen. Documenting things in your space might make you more aware of the great things around you.
  

Somethings one can change but others you cannot, just accept the mistakes that was made . Don't live in regret - get into you swimming suit and enter the water.

See you on the otherside  

This post is more a reminder note to myself about the good routines and habits I should maintain/implement or upgrade. Over the years I've come across many health tips/ideas on how some people keep themselves in check.

Like most good things if I don't write it down and look at it regularly it tends to wander and before you know it I'm back in my old ways(habits), which is not all bad but . . . .!

The list below are and were big some of the habits/routine I implemented while fighting to stay off the couch   

Water

This was a biggie for me because I wasn't big on drinking pure water, I was raised on Coca Cola and coffee (use to ("still do") love water in coffeemix). In the beginning I used sugarless-mixer-product to make water more drinkable, only at a much later stage I found out one are drinking poison when consuming diet and artificial sweeteners. More about these sweeteners in another post. 

People say you have to drink atleast 8 glasses of water a day - this did not work for me because I kept on having a convenient memory loss on how many I have already consumed. Drinking from a 2 liter bottle is more measurable throughout the day because you can actually see how you are doing with your hyderate schedule.

Just keep sipping through the day and do not wait till your body tells you that you are thirsty.

Caffeine

Some people say it good for you, other say nay! Whom to believe? From own experience I sleep better if I don't consume anything after 6 o clock at night.

Coffee is great as a pre-workout.
When I drink coffee before I go to gym I break a sweat chop-chop.

Alcohol

Like caffeine it all depends who you asking. Some say red wine is better - others say Whisky.  I find these wisdoms also depends a lot on which part of the country the Alcohol-Guru is coming from. I've even heard Vodka is the number one (potato juice). I myself are a hobbs consumer (sounds kind of healthy when one says it in the natural way)

My take on alcohol is just consume less! I won't say stop because that is the only way some people can get a personality. (when I consume)

One thing for sure,  it does mess with one's metabolism and blood sugar.

Fruit

Like beer, wine is even more natural juice and it's good but expect repercussions. When Eat a fruit be very careful for the sugar rushes and the cravings that is going to follow afterwards.
Eating one of two grapes is better than drink one or two glasses of wine. (cross fingers)  because you are also getting some fiber in and it is more filling.

Juices and Sodas

Most fruit juices one buy in supermarket is just sweetened flavored water
Instead of drinking fruit juices and sodas that is water filled with flavoured chemicals rather have a real fruit.

Have you ever notice have many oranges it takes to make on glass of orange juice. Just think how much fructoses you are consuming when you are drinking one glass of juice.  

When you are thirsty drink water and eat a real fruit. 

Grains and wheat Products

Bread and Buns- should be avoided at all cost

Daily intake plan

1. Water - Hydrate yourself with one glass of cold water after 8 hours sleep then meditate spend time in Gratitude
2. Coffee - pre workout supplement before exercising 30 minutes
3. Water - 350ml minimum
4. Breakfast - High protein (2x eggs or meat)
5. Water - Start with sipping 2liter water
6. Feed - every 2 - 3 hrs (fist size portunes) don't wait for your stomach 
7. Tea - throughout the day when I with somebody
8. Coffee - before gym 
9. Mini detox - after evening weight training only a whey protein with water

Weight Training

While cardio exercise is good for the heart/blood sugar and for general weight control.
A person needs to do resistance training at least 3 times a week.

It is a know fact that a person after fourty start to lose muscle fiber. Most older people find it hard to move because they have become weak due to uncontrolled muscle loss.  

By doing regular weight training regular one can slow down the weakening process.

 It doesn't matter whether it is a pencil, keys or a few pounds.  Whatever you loose your subconscious mind wants it back because it is a shocker to the system.

So be careful when you go on a weight lose journey, your mind is going to play tricks on you. To get back what it has lost

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Unfortunately the first thing your loose when you go on calorie restricted diet is muscle fiber and you need the stuff burn the fat.
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​Drink more water
Exercise 30-45 minutes Daily
Get More Sleep
Think and Keep yourself busy with Positive thinks
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