11-21-14 – Friday – Another piece in the puzzle

Another Piece of the Puzzle
Today I am taking yet another leap towards financial independence. We are scheduled to close today on the refinance with our local credit union. We are taking what is left of 29 years of monthly payments and reducing it down to 15 years. The interest rate will be going from 4.7% down to 3.1%, and paying 198.00 each month for mortgage insurance will be a thing of the past. This deal did require us to pay down the balance of the loan an additional 5,500.00 and it cost several thousand in cost to do the loan, but in the grand scheme of things will be saving greatly.

I have taken off of work today to get everything prepared for the signing of these documents today. Going through this process many times before I have learned that their is a certain amount of stress when dealing with any financial institution and it is well worth losing a days pay to help reduce this stress.

After this transaction is complete I can take a better look at the option of paying of the last two balances of debt owed. It would be wonderful to start out a new year with “No Debt”, other than the new 15 year mortgage.

Financial freedom begins when you have no debt and pay no interest to any one person or institution. This is the ultimate goal, and to declare complete independence in retirement is to live this way with personal finances. This is what I am working towards.
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Today I am breaking back into a resistance routine with just working my triceps. I am feeling no pain at all in my right shoulder and I feel that the time is right. I will save the bicep part of this routine for tomorrow. As mentioned in earlier posts, I have decided to reduce the weight on many of the routines down to safe level that would prevent any type of injury. I will work each rep of each set slow and steady making sure to take the last rep to it’s limit.

3:30 AM – Blood Sugar – 89, Weight – 170.4
Bowflex – ARMS – TRICEPS
Tricep Pulldown – 60/60- 13, 14, 10
Dips – 155/155- 15, 16, 16

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11-20-14 – Thursday – An Ounce of Prevention

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The inflammation that I was suffering from yesterday is gone today. My morning glucose reading is back down in the 70′s and weight dropped below 170 once again. Today I will go back to the treadmill and stay there for another 4 days. This will allow additional time for the shoulder to heal before I put a heavy demand on it. I think that I must reduce the resistance weight on those weight bearing exercise once I do get back to prevent further injury. Of course I will baby step the weight back up progressively, but try not to overdue it and always give my body ample time to properly heal. The fact that my shoulder is having problems affects all other weight bearing exercises except for legs and abs.

The bottom line here is that it is possible to get healthy through proper exercise without injury. There is no doubt that there is always the possibility of getting injured with any type of exercise program, being it preparing for a marathon or just trying to beat the shit out diabetes at the age of 53, but it is through the practice of prevention that will carefully get me through.

Oh, those voices that call out during the workout shouting, “One more rep”, opposed only by, “Be Careful, take it easy”. The ego is so quickly respondent to the first of those voices. Remaining always mindful both before the routine and during that it is injury, and lack of proper rest that stifle the mission of slowly moving into an area of good health. An ounce of prevention is worth a pound of cure.

3:30 AM – Blood Sugar – 78, Weight – 169.8
Treadmill – Distance- 4.0 miles, Time- 57:41, Calories- 476.9

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11-19-14 – Wednesday – Inflammation

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So yesterday I noticed inflammation in my body. I don’t know if it was just a great retention of water or a reaction to food. After lunch yesterday the veins in my arms appeared more visible than normal. Being that I spent the last 4 days working on the treadmill with a walking routine I knew this was not from heavy lifting. It could just be a sign that I need a day off, or it could be my body’s response to eating pork for lunch. Because of the sodium in pork or ham I have always noticed an increased thirst for water. I believe that is what is going on. I also noticed that despite all of the calorie burning I have been doing each day, this morning my weight was a bit higher than the day before.

I am also recognizing that I should take a day off after 3 straight days of exercise. It doesn’t matter if it is cardio or strength training, I believe it is a matter of my body calling for a break. I don’t know this for a fact, but I highly suspect that most heart attacks take place during these times of inflammation. I also suspect that it is this inflammation that brings about a great many other medical problems if gone unchecked.

3:00 AM – Blood Sugar – 85, Weight – 171.2
(Started Shoulder routine this morning but quickly abandoned when I noticed that my right shoulder is still not completely healed as I felt acute signs of pain with shoulder raises)
Situps – 20, 20, 20 = 60

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11-18-14 – Tuesday – Being Human and T2D

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It is too often accepted amongst our culture that medication is the correct answer to addressing the physical disorder of Type II Diabetes. Systematically the blood needs to be ridden of excess sugar for by keeping there causes great damage to the body. Medication or insulin is the first step in helping the body correct this dangerous situation. But medication alone is not the total solution. The individual must understand the totality of exactly what is going on inside his/her own body. The must understand, learn and figure out exactly what it was that caused this problem and what personal choices they must take to live with T2D.

T2D is a permanent ailment and once the damage is done cannot be reversed, but there are steps that need to be taken to ensure that the individual can live a long healthy life. I hear these words too often spoken by our medical community, “Diet and Exercise”. I say that it is not diet and exercise that will help, but a whole new lifestyle change needs to be adopted. A lifestyle that of minimal stress, frequent activity and eating whole foods of grass fed beef and fresh non GMO vegetables. A lifestyle where good healthy fats replace sugar and carbohydrates as a source for energy. A lifestyle where ample time is spent in the comforts of nature where the sun shines brightly upon you face and the grass grows softly under your feet. A lifestyle where standing, walking and on occasions activities of physical strength and endurance will provide the individual with all the necessary exercise they need to allow their bodies to function correctly. A lifestyle where it is possible to enjoy the peace and quiet of 8 hours of slumber sleep each night to refresh and regenerate the body and mind.

It is time for the individual to adopt a lifestyle that of a human being.

4:00 AM – Blood Sugar – 79, Weight – 170.8
Treadmill – Distance – 4.01 miles, Time- 1 hr 1 min, Calories- 457.4

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11-17-14 – Monday – Keep Walking

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I make it through another weekend and this time I nailed it. I stayed on track with the exercise and diet and I love the results. Today I will continue my morning walking routine and am coming around to believe that this is a routine I should be doing each day. I am going to try to figure out how to start working on the bowflex after work. It seems that I lately I have more energy after work.

It is the routine of walking each day that I want to get more aggressive about. Since I picked up the pace again of doing it at least 5 days a week my blood sugar levels have gone way down and I have been able to cut my medication in half. Could you imagine your primary physician actually prescribing a set amount of walking each day? I believe that someday we just may see this happen. There is no denying the positive results.

4:00 AM – Blood Sugar – 84, Weight – 170.6
Treadmill – Distance- 4 miles, Time- 1 hour, Calories- 460.0

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11-16-14 – Sunday

4:00 AM – Blood Sugar – 82, Weight – 171.0
Treadmill – Distance- 4.02, Time- 59:34, Calories- 467.5

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11-15-14 – Saturday – Setting another Goal

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For three days straight my morning glucose has stayed in a healthy range. Yesterday I made the decision to cut back on metformin from 2000 mg per day down to 1000 mg per day. So now I am taking 500 mg twice a day. In making this decision I have to remain mindful of everything that I eat keeping close tabs on keeping my carbohydrate intake to a minimum. It also means more walking and less lifting, but when I do lift weights I am to lift hard. I believe that this may be the perfect balance for me.

I remember that when I started this mission it was the walking that not only burned fat and caused me to lose weight, but also brought my morning glucose readings down to normal range. The heavy lifting certainly has helped and I believe that since I started this plan I have lost 45 lbs of fat and gained 15 lbs of muscle.

I started working out on the treadmill on February 22nd 2014 and I am looking forward to reporting my total progress on the same date next year. My hopes are that I am totally off of all medication, A1C is below 5.0, my fat ratio is below 13%, my waist size is a 31 and weight is below 160.

I do love to set goals. The awesome thing about goal setting is that even if you don’t totally reach your goal in a set time, it still brings you so much closer than you are right now.

4:00 AM – Blood Sugar – 75, Weight – 170.6
Treadmill – Distance- 3.50 miles, Time- 52:17, Calories- 407.0

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11-14-14 – Friday – Good T2D Day

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Another good T2D day. The morning glucose reading dropped again and is now down to 74. This is a good sign, but now I have to be careful and may have to consider lowering the medication sooner than anticipated. Today I will get back to strength training with chest exercises on the bowflex. My shoulder still has a small amount of discomfort in it, so I will keep the exercises slow and at a minimum.

I have noticed that it is more difficult to get those weights up this morning. I don’t know if it is because of the lower blood sugar or the fact that it has been about 3 days longer since I normally do chest exercises. At any rate I feel as though I am still making the same amount of progress as far as working those muscles. Doing fly’s brought about pain in the right shoulder so I stopped at doing just one set. As much as I don’t want to do it, I will have to give the shoulder more recovery time.

3:30 AM – Blood Sugar – 74, Weight – 170.4
Bowflex – CHEST
Bench Press – 310- 12, 13, 12
Incline Press – 310- 8, 9, 9
Decline Press – 310- 10, 10, 8
Fly’s – 80/80- 8
Situps – 20, 20, 20, 20, 20, 20, 20, 20, 20, 20, 20, 20 = 240

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11-13-12 – Thursday – I Broke the Type II Diabetes Code

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Well today’s readings certainly are cause for celebration. My blood sugar is back in normal range at 82 and weight dropped once again to remain under 170. These are the results that I have been waiting a long time to see. I think I have broken the Type II Diabetes code. Now all I have to do is stay positive, stay focused and stay the course.

I am taking note here that staying on the treadmill each day and doing just 40 minutes at a much slower pace than before has yielded great results. The weight training has added to better physical health, but I am finding out that I should keep it at a minimum and try not to become an NFL Linebacker. It seems that with resistance training the gold can be found in the recovery and ample time is needed to allow this process to happen. In other words, lift heavy and allow time to heal. The next important step is just around the corner, and that is getting back into low intensity sports like basketball or tennis. These are two sports that I really enjoyed at one time in my life and the benefits of doing something that is actually fun will help with the body, the mind and the soul.

As I strive to move forward I will start to reduce my medication and keep things properly balanced. I believe that I am still another year away from declaring that I have conquered the battle with Type II Diabetes, but when I do reach that point I will start writing my book.

4:00 AM – Blood Sugar – 82, Weight – 169.6
Treadmill – Distance- 3.0 miles, Time- 47:16, Calories- 339.6

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11-12-12 – Wednesday – Gave up the BPA Plastic Water Bottle

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As I got out of bed this morning I noticed that I still have a little bit of shoulder pain, so once again the workout will consist of walking on the treadmill. The good news is that my weight dropped below 170 once again. This is the third time that I did this. I am hoping that this time it will continue to drop and stay below 170. Despite the fact that I am losing weight my muscles are growing. This indicates to me that I am burning fat. I stayed true to the primal paleo way of eating once again yesterday and avoided sugar, alcohol and carbs (other than fresh vegetables). The results are amazing. Not only did I drop weight, my morning glucose reading is dropping once again.

I made one more additional change. I got rid of the BPA ridden plastic water bottle and am now using a stainless steel water container. BPA’s are not only bad for your body, they also reap havoc on type II diabetes. (See this article in the Huffington Post)

4:00 AM – Blood Sugar – 129, Weight – 169.8
Treadmill – Distance- 3.23, Time- 50:00, Calories- 368.2

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