I was just thinking, a dangerous thing for me to do. I have been eating Paleo for 22 days and the benefits have been very good. I feel lighter emotionally and physically. What I was thinking about today was “cheat days”. I was thinking about setting up a cheat day as a reward. I would reward myself with a cheat day when one of two things happened 1. 30 days on the diet 2. I hit 210lbs what ever came first. Cheating on my diet would be like smoking a cigarette as a cheat to reward myself for not having smoked for 30 days. I love smoking but I know it would make my life miserable and I would not be able to do the things I like to do. Here is the second but on smoking I can’t just do one, it’s all or nothing. Moderation is not a word I understand I know tobacco is a much more addictive/dangerous poison then sugar or some other processed food but it is all poison to my body and most of the stuff I would reward myself with has a very addictive quality for me. I love donuts, chocolate, foods oozing with cheese, breads and pastries. Also I have not been able to have one of anything if it is worth using it is worth abusing, so I have decided to stay as clean as I can for as long as I can. Pride cometh before the fall.

Skated yesterday. My good friend Casey gave me some good advise which was just finish the drill. So for the first time in a long time I finished. It killed my legs but I was able to put one in front of the other. By the way I finished dead last. What we did was
3 man relays 1 lap 5 times 2 laps 4 time 3 laps 3 time 4 laps 2 time and 5 laps 1 time for a total 35 100m laps great workout. Legs are tired today.

I went to cardiologist today. BP was 108 over 77. LDL cholesterol is 83 Dr. would like it to be 80 or lower it is getting better. Overall cholesterol is 153 which is excellent. Weight down 10lbs. from six weeks ago. Dr. is happy and thinks I might be able to get off of or reduce some of the meds if I keep making progress. Today is a good day.

Started the day at 6:30 am late for me but good. The last couple of days I have had a cold that has settled in my chest making it hard to breath deeply. I felt weak, tired and sick yesterday so I rested, that my story and I am sticking to it. My BP was 124- 80 with a heart rate of 54; I will take that for now. It has been 15 days of Paleo and exercise here are some of the things I have noticed so far

            I am sleeping better and waking up more rested.

            My joints don’t seem to feel as sore.

As I said in an earlier bolg there is a little spring returning to my step. Still not on fire yet but I can feel the heat and I am making a lot of smoke.

BP is down and stable (some of that is the meds)

            I can finish most workouts without being real sore the next day.

            I skated better than I have I a long time felt good and finished the drills.

Practice was great today I got a great workout plus I had fun practicing for the first time in as long as I can remember.

I assembled the rest of the part for my sled and have a rope and some pipe to make some rings. I will up load pictures as soon as I have finished the project. It will be kind of ugly but cheap.

 It has been about 10 days of eating right and exercising. The spring in my step has started to come back, I am sleeping better and longer my mood has lightened and my blood pressure has stabilized a little. My knee is holding up well and seems to be a little more stable. I have lost weight and looking and feeling like Jabba the Hut is starting to wane. Getting off of dairy has helped my stomach problems almost go away. I find eating whole food easy to do and prepare. I miss bread but find that the sugar fix I get from fruit to be more than satisfying. I have developed a love affair with cooked fresh Spanish a little salt, pepper, vinegar or lemon juice taste great and is filling.

My body feels like all the bolts in my joints have been tightened just a little and I do not have to grunt to get up and I do not clank as much when I walk.   

I am beginning to see what all the processed food (if you can call it that) was doing to my life. What I could handle as a young man just doesn’t work for the old guy. I feel guilty when I watch my family eat all that crap. I will start to work on them to eat a little better. Who knows if they see my success they might make the choice on there own. If we want to fight obesity in this country it would not be a bad idea to get one of our elected officials to start Crossfiting and eating Paleo and if we can’t get one to change lets get one elected. How does the Crossfit/Paleo Party sound? I will end with one of my favorite cartoons.

There were two vultures sitting on a limb of a dead tree, one said to the other “patients my ass let’s go out and kill someone”. I am not suggesting that you kill someone but kill the demon that keep you from moving your life forward.

Warm up

5 minutes easy biking
2 sets:
8 push ups
15 Squats
15 jumping pull ups
Rest
3 rounds for time (that means-GO Fast!)
400 m row
25 sit ups
20 walking lunges( count each step)
Time 17:00 Min
Stretch quads and hams

4 cups of coffee
7:10 Banana
8:30 Breakfast
            2 eggs fried OO 2 strips of bacon 1 apple
1:30 Lunch
            ¼ lb lean pork loin Cooked Spanish
snacked thru the day with grapes and Almonds 
7:30 Dinner Masa Rosa
            Grilled Chicken breast left the beans and rice had small salad

Yesterday was a rest day I needed it. My BP was wackedout it dropped as low as 86 over 68. I needed the rest.

 4 cups of coffee

Breakfast was ½ lb of shrimp with store bought cocktail sauce. (had sugar as 5^th ingredient.)

Orange  walnuts and grapes  for snack

1/3 lb lean ground beef, tomato, and cucumber.

Orange before I went to bed.

 BP is 118 0ver 82 today a little better. I sleep a lot yesterday and had a restful night of sleep. Princesses the Wonder Dog woke me up at 5:00 AM.

Skated with the big guys last night, it is amazing to me how hard it was. I did not finish any of the drills. Legs were tired, back blew out, I could not breath. I was there did the best I could and need to skate more.

Ate very well yesterday. Sleep was fitful woke up early not rested. All in all it was a good day, back to work. BP looked good today. Pickup new meds today for my BP.

Talked to cardiologist yesterday she agreed that getting off of meds is doable.

43 days to go. I am still scared as hell about the knee operation, what if it doesn’t help. I go from being and old guy with a bad leg to an old guy with a bionic leg.

Let’s do beach mussels today.

It is vary hard to calibrate the hour glass

Contralateral dead lifts OK

Single leg Squats aka pistols Were very ugly could not do more than 5 on each leg.

21-15-9 reps

thrusters with a 45# barbell  were OK

Pull ups with feet on stool

Getting head rush after each set. I think it is the meds I am taking for my blood pressure (lisinopril) Call Dr. today

Slept well

Legs are tight and left knee is a little sore. Iced knee and took ibuprofen before workout. This the first time in a long time I have had to use ice or ibu I guess I must be doing something right.

Still in a, “bring it on mode”.

Skate tonight

3 days no sugar dairy or grains.

7 sets

Wheel barrow should be weighted enough to make it difficult but not so heavy that you can’t move quickly.　

Hip/ham stretches.

This one kicked my butt. I am sure that I will be sore tomorrow. I seem to be sleeping better and the depression has lifted at little. I have removed sugar, dairy, and grains from my diet. My hope is that I am feeling better because of diet and exercise and not just the manic side. What ever it is today I have a little more energy and feel a little lighter emotionally.

My back tightened up a little much like the way it tightens up when I skate.

Plank and side plank practice. Accumulate 2 minutes in each position.
As many rounds as possible in 15 minutes
Wheel barrow run/ fast walk to one side of the yard then
5 burpees
Wheel barrow run to the other side of the yard
10 air squats