Steps to Balance

 baby steps

A quarter or an hour in my daily fitness routine is consumed by simply taking short steps, with the objective of distributing my weight evenly and finding my sense of poise.  I am training myself to walk again.

discovering balance

After dropping more than 50kg/100lb I found I was having a hard time feeling sure on my feet; leaning too far forward or rolling to the side.  At 150kg/350lb my body over compensated for the extra load and when I no longer had the girth, it continued to manage my movement in ways that were causing me to have very little stability consequently I felt very frail and unsure in my stride.  This awkward movement created a great deal of stress on my hips, knees and ankles.  Weak stomach muscles also contributed to the problem of being out of balance.   I was down in weight and looking somewhat fit but I had very little stability, felt weak and walked like I had glass in my shoes or as others commented a stick up my bum.

poised

During the process of regaining my poise I discovered another area of concern; my hips.  My hips had become stiff and lost much of their rotating ability.  I exposed this while I was training in Muay Thai, even though my knees were damaged I believed I had strong legs and would be able to kick the bags with great velocity however to my great disappointment I was unable to get any sort of snap on my kick.

The objective to a solid kick is to have the leg swing in the same way a bat would fan towards an object.  The velocity of the swing comes from a combination of a toe pivot and the rotation of the hips.  I was unable to coordinate the movement, tweaked my knee in the process and realized my hips were damn near frozen.  Off to the gym again I went to work on my hip mobility and equilibrium.

smooth motion

Posture is a first step; shoulders back, stomach in, spine aligned and weight distributed evenly.  One of the smartest things I did along the way without knowing it at the time was to use the rowing machine.  The rowing machine works the back and the abs.  When my back became strong it gave a great deal of relief to my legs.  My core abdomen muscles began to strengthen and I found myself standing straight and walking with solid heal to toe foot placement rather than toe to heal as before.

None of these results happened over night, and I was neither able nor willing to spend 60 minutes on the rower, tread mill, stationary bike, or eclectic machines.  I started at 5 minutes, progressed to 10 then 15 moved to 20 began combining and eventually got to 30/45/ and 60 minutes a clip.  Today if I wish I can do 4hrs at one session but quite frankly I find that much cardio very boring however 120 minutes can fly by and is an acceptable routine that pays great dividends.

So here is a plan to improve balance that I believe is good for all ages:

·         Use a straight back chair and make a conscious effort to sit in it with shoulders back, stomach in and spine snug against the chair.

·         Stand without using any assistance

·         Sit without using any assistance

·         Walk heal to toe in a straight line without wobbling

·         Kneel to one knee and stand without assistance

·         Take a long stride until you lose balance; shorten the stride until you feel a solid base without strain on the knees.

·         With the calibrated stride walk around the room; forwards, backwards, and sideways left to right, right to left.

These are simple steps that can be done in almost any environment a few minutes every day and will produce measurable results in a relatively short period of time.

Go have some fun,

G

 

 

What I Know is What I Do

I have just returned home after nine days of traveling; 4 days in a small resort town two hours south of Bangkok named Hua Hin and 5 days in Bangkok.  I gained 2.7kg / 6lb.

The spike in weight stings, I did not enjoy any buffets, and I kept a close eye on what I ate, as a matter of fact my daily calorie intake was 900 calories less than my BMR of 2,500.

When I review my records there are two areas that I can point to as red flags.

1.       Type of food intake:

It was not how much I ate but what I consumed. When I am at home I am on a high protein meal plan which means 45% of my daily food comes from carbohydrates, 30% protein and 25% fat.  My fat intake increased to 33% and my protein reduced to 22%.

2.       Lack of gym time:

      Most weeks I train a minimum of 90 minutes per day, my gym time during this trip was down to less than 30 minutes per day.

So the facts are in; I ate too much fat and did not do enough to burn the unwanted calories. If that was all there was to controlling my weight I would be happy.   It would mean that all I need to do to get back on track is return to the gym and get my food balance back in line.  I only wish it was so simple, in my experience when my weight begins to fluctuate it starts in small increments; 200 or 300 grams then it jumps 1kg and again a larger jump such as last week.  The month of August has seen this pattern materialize again consequently most of the weight I dropped in July has returned. 

The Yoyo affect is a curse against time; three weeks ago I was a mere 2kg off track to be at 80kg by Feb of 2112 today I am off by nearly 10kg.  The war is not lost but with each gain is another week of lost time.   Gains and drops do not always come and go at the same pace; 1kg gain may only be a 300grm drop the following week. 

July of this year marked 24 months on a projected 12 month program, to hit my ideal weight.  Gains translate to lost time, making the wrong choices waste time.  I am 55 years old, I have been yo-yoing for at least 40 yrs and I have never been at what I consider an ideal weight. I have been close but I do not know what it is to reach the finish line.

I am putting my best effort towards seeing my dream come true yet I am unable to let go of what I have always believed to be fun.  I do enjoy my gym time and I enjoy my projects but when I think of fun my heart beats with loud vibrations of food and drink.   Booze and food is what I know, and no matter how many new habits I put into my life these two are what I know, they comfort me and I resent depriving myself of them.  They are my vices, I tell myself that in moderation they can stay and be a part of my life yet the results do not lie.  Booze and fatty foods are working against me, they are what I know, they are what I do and they are standing in my way to success.

 

New days bring new dawns, recognizing a weakness is a positive step towards self control. Health and fitness are a worthy cause. Fight the fight, stay the course and enjoy the benefits of a battle well fought.

Go have some fun,

Geo    

The Righteous Man

Popee with his new skate board

So here is the question, why change?  The answer for me is that transformation is inevitable, as the Buddhist say; there is no permanence. Life is like time it just keeps moving and there is nothing I can do to stop it.  What I can do is accept the fact that life is in constant modification and choose to live my life in a way that is for the better and benefits me and those around me.  I believe change whether planned or unforeseen is the spice of life that gets the creative juices flowing. In my experience it is during times of transition that the greatest opportunities have presented themselves to me.



caught taking a break

In my last blog I wrote about listening for messages as an internal guide to positive change.  Often times communications are sent but we do not hear or act on them which is why I say: we must be in tune with our inner voices and the environment around us to hear the messages that will help guide us in the right direction to make the best decisions.

The story about a religious man who was caught in a flood warning but ignored all the help that came to him illustrates what I am suggesting.

First the civil defense came to rescue him but he said; No God will protect me, I have prayed. Then as predicted the floods came and a boat was sent to get him but he refused and said he knew he would be safe because he had faith, the floods only got worse and he had to go to the roof of his house for safety. When the coast guard helicopter came for him, he once again refused the help and said he would be fine because God was his Sheppard and would look over him. The house ended up collapsing under the heavy floods and the man was killed.

He truly was a righteous believer in God and did go to heaven.  When he reached the pearly gates he asked; Why? He said; I prayed and I believed but you let me die, why? He looked at God with sad and confused eyes and said; you let me perish. 

God looked at the man and smiled, then he said; My Son, I heard your prayers and I did answer them.  First I sent you a car, then I sent you a boat and finally I sent you a helicopter but you refused them all. I spoke but you did not listen.

The music plays but do we hear it?

This is a perfect example of how a transmitter and a receiver are equally important in communication.  The most powerful message has no value if there is no one listening.   If we want to find our bearings and be led to recovery, we must be in tune with our inner voices and have the courage to take action.

Bali

Please take the advice of a Fat Man in Paradise; make the positive choice to take control of your health and fitness. Do the things you know that are good for you and stay away from the things that are not.

Go have some fun.

Geo

Me working in the Lotus Pond Sanur Bali

Make the Choice

As a common part of daily living, opportunities present themselves in the form of choices.  Life’s treasures are discovered through the decisions we make such as getting out of bed or sleeping in, working or playing, staying the course or changing direction.  In order for us to make the right decisions we must be in tune with our inner voices and listen for the messages that will help guide us in the right direction to make the best decisions.

Me and the Boys in NZ.

One of the greatest advantages human beings have over all other species is our ability to make complex decisions.  Impulsive behavior is a genuine concern; before any action is taken there is an opportunity for a moment of rational thought, taking the time to consider the consequences of ones actions results in living a harmonious, life in good judgment.



Hm.. was the a good idea?



In '89   I was 34 years old and living “the life” at the top of the mountain,  believing I had everything I wanted;  my dream home, overlooking the countryside in the highlands of Northern California, married to a wonderful loving woman and running a successful business but I felt empty. I had a craving and nothing satisfied it. I was frustrated because I knew there had to be more to the meaning of life than accumulating things.  I was in a peak cycle of self sabotaging behavior and hardships. Like a dog chasing its tail, I was going in circles, and getting nowhere.  I desperately wanted to be free from a life of struggle.  

Life is full of Roses

My adventure began in December of 1989, when I made the conscious decision to choose a better way of living. Six years later I arrived on a small Indonesian island named Gili Tranwangan everything I owned was packed into one small travel bag.  I was living my dream; the madness that had been me was no more.  The bonds that bound me to struggle were broken; I was Free. I was a few days short of my 40^th birthday and I was turning the page on a new chapter in my life.



Family at a park in Auckland



Personal exploration was the choice I made for me to have a meaningful relationship with myself.  When I decided to become a better person, I was making the decision to put peace back into my life.  On the road to change, I found that it takes all the determination and self-will I possess to persevere. There are no short cuts or easy fixes. Answers take time to come and no one can do the work for me but me. No one can walk in my shoes but me and I am learning  the meaning of faith. Faith lights the dark, faith gives me the courage to carry on, faith lifts me up when I feel weak and faith over comes self doubt



things are not always black and white



 “Look within yourself for the answers” tune in and listen, accept,  love and  treat others with respect.  Take time to consider the consequences of impulsive actions and life will become full of peace and harmony.   

Go have some fun.
Geo 


What?



Ten Rules to Live By



Popee and Phoenix ages 6 and 1



 “Balance” has held many meaning for me over the course of my transition however in my opinion the journey to becoming a balanced individual requires exploring five key areas in my life. 

1. Emotional; friends, family, pets
2. Financial; work or business
3. Mental; school, studies, research
4. Physical; health, fitness, yoga, sport
5. Spiritual; faith, worship, serenity

wow lil doggie

My goal is to give an equal amount of attention to the 5 elements with the outlook that my life will be joyful, fulfilled, secure and peaceful.  The challenge has been in knowing if things are as they should be. Then I read about polarity which means that everything has an opposite.  So I took each of the five areas of life and applied the principles of polarity which looks like this.

                                           Five areas of life in polarity:

1. detached/ selfish anal            EMOTION       love/family/heart
2. struggle/confused/lost           SPIRITUAL       faith/ belief/ guidance
3. sloth/ abuse/ neglect              PHYSICAL       health/ fitness/ self respect
4. petty/vulnerable/ broke         FINANCIAL      career/ investment/ money
5. dependency/ ego/ vulgarity  MENTAL           self awareness/ personal growth and acceptance

I used the above model to frame what I believe my life should look like when I
am in balance.

1. Emotionally:
        I will have a harmonious relationship with myself and others
2. Spiritually:
        I will have peace and contentment and will be able to live in the
        now.
3. Physically:
        I will have a healthy life style and a healthy body.
4. Financially: I will prioritize my time and
        spending.
5. Mentally:
        I will have no doubt, accept myself, and see my own greatness.

clear blue sky, swaying palms and cool sea breeze; heaven on earth

I struggled to live a life style that would give me the balance I was seeking for quite awhile and it seemed as though I was chasing my tail; two steps forward and one step back.   I simply did not know how to view my place in world. Then I found 10 principles to live by, applied them to my daily life and the results were almost immediate.   I have never felt more at peace, and stable then I do presently.

Principles to live by:

·        Be in tune and aware of our inner voices

·        Transcend cultural differences and become a world citizen

·        Discover your calling in life, find the right career and soul mate

·        See life as being precious, take pleasure in living and see the good in life’s little   challenges.

·        Accept that people are different and understand that the seed of greatness is within everyone.

·        Satisfy the basic needs in life, take care of the basics such as food, shelter, security and self esteem

·        Appreciate life’s little gifts, stop and smell the roses

·        Self control, use it and give all areas of life the attention it requires.

·        Face up to the serious matters in life, don’t sweat the small stuff and give the truly important issues the attention it deserves.

·        Make good choices, and if it turns out wrong try again.

As a Fat man in paradise I believe the real lesson in life I have learned is; nothing stays the same.   The choices I make create self fulfillment.  I believe choosing to following these 10 principles to live by, is the single most important step I took towards self actualization and has resulted in many opportunities, guiding messages, peace and harmony.  Try it you may like it.

Go have some fun,

Geo

I have been told this looks like me

Yard Work is a Great Gym Substitute.

Digging ditches means a lot of  lower back work,  I am a tall guy at 188cm/6’.2”inches, plus I am in my mid 50’s so my concern with this type of labor is physical injury; tweaking my back and straining my knees with the possibility of weeks of incapacitation and rehabilitation.

Phoenix showing me his class school project

As a rule of thumb a good deep tissue work outs will result in pain not the day after but 2 days after the routine and that is when I realized my projects paid deep dividends.

"No more ditches"

Lifting, bending, stretching, squatting, and increased heart rate are all intricate elements of lawn work.  Trying to accomplish the same benefits that a good yard project provides in the gym will require a considerable amount of time, planning and thought to duplicate. 

The water magnet

The necessity of a good grip on whatever tool is being used; employee’s isometrics for longer periods of time then would be a normal part of most gym training session.  A strong grip is a building block for increased hand, wrist, and forearm and upper body strength.

my next project

The rainy season is coming to Koh Samui which means lots of water.     November of20 10 and March of 2011 both created havoc at the homestead.   The Boss has made it clear that she is not having any peace of mind unless something is done about the drainage system around the house hence I am in the process of having two water catch dug with connecting flow and run off pipes to route the water into our existing water management system.   My rain management need is considered such a small job that we have been unable to hire the work out and I have found myself with shovel, hoe, bucket, wheel barrel and spades in tow.

water damage

 I am in my 3rd week of ditch digging approximately three 2hr sets per week and the results have been amazing.   Making sure to bend and use my legs to protect my back from injury while shoveling is a great back yard squat which has resulted in increased leg strength.  The chopping motion used with the hoe is the equivalent of using a kettle ball, again a squat and thrust motion with weight resistance.   A great push and pull routine is lifting and pushing a full load of dirt on the wheel barrel to my fill sight it not only works the arms and back but the legs and as well.

 Lawn projects provide an incredible full body work out that a gym routine cannot match in an equal amount of time.   I have become so excited about the ability to burn calories around the home that I have several projects going at one time; I have 2 days a week that I dedicate to projects spending a minimum of 2hrs on each chore per day.   In my opinion doing odd jobs is much better for my health than watching T.V.  or playing on the computer, and more interesting than training at the gym, it is a great productive  way to change up a healthy routine and still get the calorie kill I aim for.  

Go have some fun

Geo

popee and phoenix out with mom

Color Makes a Difference

Ok here is a quiz.  What do the following words have in common?

·         Lycopene

·         Anthocyanins

·         Carotenoids

·         Chlorophyll

·         Anthoxanthins

Answer: They are all Fruit and Vegetable pigmentations

1.    Lycopene and Anthocyanins are in the color Red.

·         Apples

·         Beets

·         Cabbage

·         Bell Peppers

·         Cherries

·         Strawberries

·         Watermelon

2.    Anthocyanin creates the color Purple.

·         Egg plant

·         Prunes

·         Raisins

·         Figs

3.    Carotenoids found in foods the color Orange.

·         Yellow Apples

·         Cantaloupe

·         Carrots

·         Oranges

·         Yellow Bell Pepper

·         Sweet Potatoes

4.    Chlorophyll color Green.

·         Green Apples

·         Asparagus

·         Green Beans

·         Broccoli

·         Cucumber

·         Lime

·         Cabbage

5.    Anthoxanthins equals White.

·         Bananas

·         Cauliflower

·         Onions

·         Ginger

·         Mushroom

·         Garlic

The above list is comprised from some of the more common and easy to find fruits and vegetables; basically the staples of any healthy kitchen.   In a nut shell eating portions of these foods as part of a daily menu will provide your body with health benefits ranging from improved memory to strong bones, teeth, hair, skin, muscles, eyes, healing and heart.

The big question is portions; how much to eat?  Everyone is different, a 30 yr old woman need is unlike a 12 yr old girl’s and a man’s requirement is dissimilar from that of a woman.  So here is a link that will give you an answer to what your personal daily requirement is. www.fruitsandveggiesmatter.gov/. 

When I entered my profile information it suggested a heavy duty dose of fruits and vegetables and quite frankly I was a bit mystified as to how I was going to increase the amount I am already eating.  The answer came to me when I was empting the fridge of old and bruised apples, rather than throwing them away I put them in the juicer.  Oh yes, if you don’t have one invest in a good one and enjoy.  I picked mine up in a Home Pro and I have to admit it has been a great addition to our kitchen.  With a Juicer I can throw a whole 8 inch cucumber a few tomatoes, some celery leaf, and have the base for a bloody merry, yum, yum.  Great for pineapple juice too add a little coconut milk and a bit of rum and off to the pool we go.  Seriously in my opinion the reason to eat fruits and vegetables is a no brainer.  The how to eat the recommended daily amount of fruits and veggies is what takes some planning.

Typically a cup of fruits and vegetables can be eye balled; 1 large banana, 1 small apple,     1 large orange, 1 large bell pepper, and 1 large sweet potato. Each one of these items can be considered a measured cup.

At the end of the day creating colorful plates of mixed fruits and veggies will guarantee an ample intake of antioxidants, fiber, vitamin A, B, C, zeaxonthin, lutein, folate and potassium all of which fight off serious illness and improve your health.

Go have some fun,

Geo

Kids and fitness

feeling special

I am confident that we have all heard the saying: “a family that plays together stays together” I know I have, unfortunately I can probably count on one hand the number of times my father took me out and threw the ball, hiked, road a bike or did anything for any extended period of time with me other than watch the TV or go out to eat; and he did more with me then my mother.

Old man has me happy (not)

Adults are Children who have grown into what they saw, learned and did when they were young. The learning curve for healthy lifestyle and fitness is relatively short.  In all fairness to my parent’s physical activity for me was not an issue that required much of their attention because between P.E. at school, riding my bike and playing different pickup games with the neighborhood kids I probably never had a 2 hour period of non activity until I was ready for bed.    Things have changed Parents can no longer depend on the schools to exercise their children.  Televisions are no longer limited to 4 channels nor are they the only source of audio video entertainment.    I have a friend who told me when he was a child the only remote control his overweight father had was, him.

Most things that occupy our children’s time today are automated.  Listening to music; plug in an iPod and hundreds of songs play with not need to move.  Watch a movie; turn on the hard drive and hundreds of hours of mesmerizing images appear.  Play a game means turn on a computer.  Physical activity is becoming foreign language in many homes and the results can be seen in the waist line of today’s adolescents.   The responsibility to put movement into our children’s life is real and necessary.

                                                          2 brothers from other mothers dom and popee age 12

Physical activity builds strength, coordination and confidence.  A recommended game plan is:

·         Have your child vigorously and moderately active for a minimum of one hour per day, this can be broken into 15 minute intervals

·         Avoid periods of more than 2 hours without physical activity.

 When we condition our children to be active we are helping them develop a lifestyle of being healthy adults. Studies have proven that active children and adults have better health, more positive outlook, and suffer fewer injuries; running, jumping and laughing all release endorphins that promote growth and make our young ones strong.

                                                       popee and phoenix hitting the bags phoenix age 6

Let’s do our children a great service by leading the way to a lifestyle of physical fitness.  They will develop a positive sense of self worth; build strong bodies and immune systems to defend against serious illness such as diabetes, heart disease and high blood pressure, live long joyful, fun life’s and thank you for it.

Go have some Fun

Geo

kicking back in bali