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Routine

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Good morning and happy Monday! I know I have been missing in action for a week or so but I am happy to report my hiatus was for a great cause! I want to say to each and every one of you who are reading this post that you are worthy and valuable beyond measure and I am honored that you have given me your time today! This time I haven’t had my coffee yet but I am hoping to grab a big healthy delicious mug as soon as we are done! Let’s get started!

 

The new job has been very challenging but also very rewarding! My body has been sore and achy from all the walking and running around serving and helping the team. It has been every bit of what I have expected and then some. My feet have been hurting to the point I have taken some Ibuprofen just to feel a little less pain and while I hate to take that stuff I am finding that it has helped on the days that I work. Since my job has been my cardio I have only been lifting weights at the gym but that all changed this morning! Today I got up at about 4 a.m and hit the gym for a little 30-minute ride on the stationary bike to get in a little morning exercise. My hope is that I will be able to wake up at this time every single day and make it my new routine. Sometimes I’ll lift weights in the morning and sometimes I’ll do some cardio but it is my plan to go at least Mon- Thursday at the minimum. I’m praying that this will help me sleep better as well as perform at a high level in different areas of my life!

 

My diet has been the same with the exception of having a few more carbs than I usually have. I don’t think I made this decision willingly I think I have just been focused on so many other things that I haven’t been as tight with it as I normally am. Still focusing very much on the quality of the foods and not as much on quantity, but I try not to go too far away from my 2500 calories a day. I don’t meal prep as much as before but we all make dinner as a family and that really has been fun coming up with ideas we all like that are healthy. Along with my daily coffee, I have been trying out a new green powder to get in my greens on the regular. I will certainly leave a picture in this post for you all but I am still trying to decide if I can really tell a difference since I have been using it. The price was less than 20 dollars and I had read so many great reviews I had to give it a try. I will say this, early on I’m really loving the simplicity of throwing the scoop of powder in my water instead of blending my regular green monster! The taste is about average but I’m not very good at rating taste because I have been told that I can stand strong and maybe questionable flavor in the name of a healthy option but for me, it’s very easy to drink but it is by no means delicious in my book.lol. It’s called Terra Origin green superfoods and it contains just about every single nutrient I was looking for in a green smoothie plus it does blend very well! I found it on Amazon and you all know I don’t do affiliate stuff yet but if your looking for an affordable supplement that is packed full of cold pressed healthy nutrients it may be worth your time!

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The reason I have been in and out as far as blogging is because I have been researching and developing some strategies in other areas of my fat loss journey such as meditation and fasting. You all know I have been fasting for a while now but I have recently been looking into meditation and the data that surrounds it! O.k I’m a nerd about research but that’s just my thing and I have found that the more weapons I have to battle the better. Today was my first day meditating and I’m just getting my feet wet but I am extremely curious about the subject! Part of being healthy is having balance and surely the mind is a key in that balance! So, for now, I am committed to doing some light meditation a few times a day to exercise my meditation muscle. I absolutely love learning new things and I will certainly write more about this in the future. As far as fasting, I have been doing alternate day fasting for the last 2 weeks while working and I have decided to change it up this week and do 18:6. I’ve learned that my body gets used to what I am doing and it doesn’t seem to respond the way it does when I change it up so here goes another change. I’ll probably eat between 2 p.m. and 8 p.m on most days and then on the weekend, I’ll probably stop eating after 2 p.m depending on what we have going on.

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The podcast has been taking a good chunk of my time lately because I have been trying to develop which direction I want to go and how to get things together. Right now I don’t have an intro or music and at the moment I am simply stepping out on faith that this is something I have always wanted to do! Now the work begins because I am in the process of organizing my ideas and finding my voice if that makes sense. Big Boi Koncepts Big Boi Koncepts! is certainly a labor of love and has taken a ton of my time although I have only done 2 episodes I am in the process of adding new content and shows all the time!

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Last but certainly not least I have been working on my routine. The honest truth is I have been going to the gym and eating a lot better over the last year without a serious routine! I have just started really looking into having a set of things I do every single day to develop myself and for the most part, those have only included health and eating. I have read that we are all creatures of habit and that we are no more than what we repeatedly do. That’s so very powerful for me because I have been consumed with fat loss that I haven’t been focused on all the other things I want to do with my life. I’m working on a routine for sleep, a routine for my soul’s progression and a routine for my inner working so that I may have balance in ALL areas of my life.

 

That’s all I have for today. I am in the process of developing a schedule for my blog and website and the podcast so I promise I will get my act together and be more consistent and informative about my whereabouts! I love you all and I believe in each and every single one of you! Have a fantastic day and go be the best YOU ever today!

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Posted by on August 13, 2018 in Uncategorized

 

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FEAR NOT!!

Good morning everyone and welcome to another wonderful Tuesday morning! Today I hope to get a lot of errands and stuff done as well as a good workout and research. The temperature in the area is back down to a reasonable level thank goodness because that heat was sweltering down here for real. I know my blog has been all over the place and not very consistent. We all know life happens and when it does we must adjust, to be the best we can be and that’s what I have been trying to do more and more here lately! The blog starts now!

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I decided to take the job offer and start serving again just part time so that I can get some good cardio in as well as make a few ends here and there. I’m blessed to be in a position over this last year or so not to have to work and just focus on getting my health on track! I realize not everyone gets to take time off of work to focus on fat loss and self improvement but again I have the best partner in the game and I am thankful for all her love and support! At 44 I’m older and the years of access weight on my joints have taken a toll but I have recently lost a great amount of weight and it’s time to get moving and stretch my limitations. Serving is fast paced and while it will not be the carreer that I see myself doing for the duration of my life I honestly feel like it is a step in the right diretcion as far as physical growth! My focus will be on cardio first, working hard and pushing my body to gain endurance and flexibility. The money is obviously important but on the list of things I’m taking the job for it is 3rd or 4th. I have a background in customer service so I’m fairly confident I’ll be fine as far as connecting with people. The shorter hours will allow me time to continue to focus on my fat loss journey and other goals as well! Wish me luck, I would be lying if I said I wasn’t super nervous!

 

Yesterday I went to the gym to get a good lift and it felt amazing to be able to do a fasted workout! My energy level was amazing and the gym was fairly empty so that’s a combination for success for sure! I’ve been walking and spending more time on my feet lately than ever before and I think it is helping my foot pain. Like most people I have a weight dominate side and it’s my right side, so the foot on that side gets the grunt of the soreness when I spend a large portion of time on my feet. The best way I can see to get over this pain is to keep pushing foward and losing fat to put less and less stress on those joints and tissue. It really is time for me to start doing squats and lower body lifting to help with my overall body compisition! I have until December to get as much out of this gym memebership as I can before I switch to my home gym idea, so I’m certainly going to be working on getting my lower body in gear! I have oreintation for my new job at 2:30 today so I’ll probably hit the gym earlier than normal or maybe tommorow, I’m not sure what my work schedule will be yet so I’m just guessing at this point!

 

The alternate day fasting has been going great for me so far, yetsterday I had a really bad hunger swing on my fasting day which is super abnormal for me but I think my body is still adjusting to fasting every other day instead of eating every single day! The scale keeps going the right way and you know I will update you all as I go I just haven’t been weighing myself as much as of lately. With fasting, the weight fluctuates so much because of water and other factors I want to make sure that I give my body enough time between scale jumps to be a true reading and not just a super low number because I haven’t eaten in a few days. It’s taken a great deal of time but I finally feel confident that I have a great amount of tools in my chest against fat loss! I can honestly say that while I have tons of weight to still lose, I am healthier now than I have ever been and I eat and treat my body alot better now! Today is a feast day so I get to eat my 2 meals of high fat low carb foods and I can’t wait to dig in because I have some delicious food in there!

 

The diet has been a beautiful thing to behold lately. I haven’t been eating any food that I wouldn’t be proud of and the carbs have been low but healthy leafy greens and nuts! My pistachio game has been obese!!! I absolutely love them so I have to pre portion those bad boys out or I’ll eat way to many! What’s been working for me of late is having my first meal be a nice sized meal and then having a green smoothie sometime in the day to get my greens in, then later in the day having my last larger meal. So you could say that I have 2 and a half meals on my feeding days, but I find that I feel satisfied and dont feel the need to stuff myself with food. I’m thinking about checking out adding Collagen into my routine to help with strong joints and bones. I’m still researching if it really works or not but yall know I’m always up on game!

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Just want to say that while I am nervous and a little scared about starting this new job and thus new cardio challenge, I do understand that growth is always on the other side of fear. Our bodies and minds try to protect us from things but fear is something that isn’t design to stop us but to pause us! I refuse to let fear stop me from pursuing these fat loss goals I have and I refuse to let fear stop me from doing whatever it takes to better my families life as well as my own. We are designed to deal with the other side of fear, it’s not suppose to stop us it’s suppose to pause us long enough to understand what the next thing will do or if we are sure this is what we want to do, but never let fear stop you from getting better! I AM CHANGE and in order to be change we all must stretch our limits and reach for things we thought were impossible, that’s what true living is about!

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Posted by on July 17, 2018 in Uncategorized

 

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Decisions, Decisions

20180713_063500.pngIt’s Friday and the weekend is about to begin, I’m very happy to be able to get out of bed early and get a jump on the day this morning! I’ve already brewed coffee, it’s very early and the house is very relaxed and quiet for now so this is the perfect time to get some work done before the family gets up and going. The Fiance’ and kids just got back from a fantastic trip to New York City and I must admit I am glad to have them back home. So let’s get this thing started!

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Even though they are doing construction at my gym I was still able to get a few workouts in this week, in fact, I will be going again this morning for my last lift of the week. I’m thinking of getting some much-needed cardio in this weekend if the weather isn’t too bad, we are scheduled for a pretty bad heatwave this Saturday so I may be doing my cardio indoors.lol. I have been downloading some really great music lately which always helps my workout performance so I’m super excited about that! I’m working chest and triceps again today with a few shoulder exercises thrown in if time permits. The gym has been somewhat of a boring place for me lately but like I said before, I haven’t gone swimming in awhile and with so much going on here lately I have been less focused on the gym mentally even though my body is going.

On the diet front, the family came home from their trip strapped down with all types of candies and stuff I try to stay away from and I admit I had a few chocolates covered fat loss suppressors when they first got home. I didn’t go overboard however and I have still been making my food in advance to keep my snacking down. My diet of late is mostly my good ole reliable baked chicken but I have also been eating a good amount of broccoli lately. In fact, I baked some pork rind covered chicken last night that I will share with you all in this post as well as some plain baked chicken in butter. The plan is to go to Sam’s Club and grab some more steamed veggies to go with my chicken this week along with some pistachios and turkey bacon! Of course, no matter if I’m fasting or not I always have my morning coffee so I will be grabbing a few bags of whole bean coffee to stock up the bean jar! Nothing new here this week as far as food because with all the things going on I chose to keep it simple and what I know will be delicious and easy.

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As you know I am a big believer in fasting and I have been doing various fasting protocols lately. This week I will be doing alternate day fasting which is by far the most, simple fasting there is in my opinion! I simply eat one day followed by a full day of fasting and repeat.I’ll probably do this for a month to give it enough time to see results and then play around with it depending on my fat loss results. I’m finding it easier and easier to tell the difference between being hungry or thirsty and it has really been a blessing to me. I try to keep well-hydrated no matter what so if I’m drinking a ton of water and I’m hungry, I know it’s the real deal and it’s time to feast! Actually, I feel much better in a fasted state than I do after eating lately and that’s just mind-blowing to me. There truly is something to this fasting thing and I wish everyone who reads this to try it out for themselves it may be the game-changer your looking for.

Recently I have been dealing with a really awesome job opportunity and while I am happy to be given this chance I feel like I am struggling with taking it. My gut tells me there is something just not right about the situation for me but the money would come in handy and the exercise on the job would really help me to shed body fat. The big thing is I don’t, nor have I ever truly wanted to work for anyone else. Most of my life I have and I have had some awesome jobs but while doing those jobs I always thought I wanted to do something I loved to do every day as my job! This offer is a blessing and I will probably take it but I’m doing so just to speed up my move to the west coast and back to the side of the country I love the most.  It’s something that can be long-term if I so desire but isn’t anything I would want to do for the remainder of my working life. I have a few days to decide if I want the job so that’s really cool and I have always been one to be thankful for any blessings coming my way as I am about this one. Like my youngest son always say’s “Living Is Work!”

Have a great day and a fantastic weekend and please stay safe

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Posted by on July 13, 2018 in Uncategorized

 

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YouTube?

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Good Morning everyone and it seems like it’s been forever! I only posted once last week and I apologize for that I have been absolutely lazy when it comes to the writing of any kind! My life has been the definition of chill mode lately and I’m completely o.k with that. It’s always important to take a little break from the routine and reset your goals and vision to make sure things are going in the right direction. I’ve had the house to myself for a week because the family is on a trip and I have taken this time to do little but read and exercise and fast.lol. It’s been pretty great but I need to get back to my routine and even though the family doesn’t touch down till tomorrow I need to get a jump on things.

 

The gym was great yesterday, they are remodeling the front lobby so it’s a little crazy to get in and out but hey change is always a pain! My chest and triceps are feeling really good after that long workout and I can’t wait to get back today for my back, biceps and shoulders today. The one thing I have not been doing this week is my walks in the park and that’s just because I have been lazy as hell no front. I think I need to hit the pool and change it up because I’m obviously getting bored with my cardio again. It’s just a matter of energy and focusing on what will keep me going to the gym! I have decided that when my membership is up in December I will not be going to the gym anymore. I’ve been researching and I have found that with my own equipment I can get just as good a workout and not spend the money on a monthly bases. I’ve always wanted my own home gym anyway because of the benefit to the whole family and when we move to the west coast I can simply take it all with me. Let’s hope my plan comes together.lol

The diet has been really good since I have been doing a ton of fasting and low carb. The only problem I am having now is when I do longer fasts I’m not sure what to do when it’s over. For instance, in June I fasted a ton but when the long fasts were over it felt like my daily fasting just wasn’t as effective and it didn’t motivate me as much. When you go for 3 or 5 days without food your body starts to get used to it and you are just not as hungry when you aren’t fasting. Now I know this sounds great because the less you eat then you will lose weight right? Well, that’s totally wrong, if you don’t eat on a regular base your body just adjusts and your base metabolic rate will just go down to match the fact it’s getting fewer calories. So it’s very important to eat well on the feasting days to keep my metabolism at a high rate. I’m not talking junk I’m talking fresh whole unprocessed foods but it’s still important to eat a good amount until I am full so my body gets the message I’m not trying to starve it but when the hunger goes down it’s actually hard to remember to eat! Now I’m an obese man and that seems crazy to me but it’s true and I notice if I don’t eat enough my fat loss slows way up, so it’s a delicate process that I’m trying to a handle on. I love fasting and my body just feels so much better after fasting for say 24 hours or so and I’m not giving it up but I may have to try a different fasting regiment and not so many extended(over 2 days) fasts. I have however figured out how to break my fast and I will post my delicious steak I made yesterday from my Moink box order, it was amazing and Costcos always has an abundance of steamable veggies for the sides!

Lately, I have been really thinking of starting a youtube channel because I don’t feel like there is enough information for obese people my size. As you know a lot of the information about fasting and fitness don’t typically apply to people who are obese so we seem to be kinda caught in the middle. My process has been trying to find a focus of the channel because I would rather it focus more on one topic than a huge spectrum of them. Hopefully, soon I will be in a position to really get started because the obesity issue is so very scary and I would like to be of service to those who struggle like I do with it. Maybe I can figure out a way to just post information that may be useful to people and not focus on just my personal story if any of you have any thoughts I would love to hear from you!

That’s it for me and I will certainly post more often than once a week.lol. As always I am thankful for all of you and am here if anyone needs anything!

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Posted by on July 10, 2018 in Uncategorized

 

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Fasting Muscle

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Happy hump day homies and welcome to my blog one more time! I’m so very thankful for all of the people who take the time to read and follow along this journey with me. The middle of the week crept up on me this time because I’ve been so deep in research and studying that I lost track of my days.lol. I hope you all got some coffee or tea or even a nice glass of wine because it’s about to go down!

 

Yesterday was a feast day so we made some delicious KFC/KETO version original recipe chicken and it was amazing, although I should have added more pork rinds it was my first attempt so I will have time to tweak it later on! Then, we made my fiance’s bomb low carb chili and lemon bars for dessert. When I say these lemon bars are amazingly delicious I am not kidding around I was completely surprised because of anything with almond flour taste so damn dry to me, however, this recipe was easy and delicious so you already know I’m going to use this one whenever I need to indulge responsibly! I’m telling yall I found me a winner with this new Erythritol I bought on Amazon and if it doesn’t hinder my fat loss it will be my sweetener of choice from here on out! It does have a cooling taste to it but I found when you bake with it that taste goes away, especially when making a crust! I’m giving it a month to see how my fat loss goes while consuming this alternative so I’ll get back with the results but so far I have checked my glucose levels and found that it doesn’t raise my insulin at all! As you know I have been eating off of that taco bake I made earlier in the week so we are really enjoying this meal prepping routine! I still need to find a nice topping for these Lemon bars because while the cool whip was good it wasn’t great so I may try halo top next time I eat to see if ice cream works better! Yum, Yum and more damn Yum.lol

 

Sadly I didn’t make it to the gym yesterday like I planned and I will admit that every time I change how I fast it takes a moment to get back into my lifting routine. I’m not particularly sure why but it has been a struggle to go lift lately, walking, on the other hand, has been my preferred workout lately and I am certainly building my stamina in that area! The best routine for me is at least 4 times a week lifting but I have been doing more like 2 at the most! Truth is it makes little sense why I can’t do it all considering I don’t have to work right now and the kids are away for a month, so I need to catch back up for real because I can’t use having more time to myself as an excuse not to work out harder, DUH!

 

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I’ve decided to up my calories on my feasting days because I have been getting super hungry on my fasting days which is weird because typically hunger comes in waves and I know how it works for me. Usually, I get a huge wave of hunger 3 hours after I feast and then another around the 24 hour mark, I mean I can set my watch by that but lately I have been hungry for longer periods of time even though I am doing the same thing which is drinking tons of water, a couple cups of coffee and if hunger gets worse a hot cup of chicken broth. It’s been fairly easy to do this routine but this week I have been hungry from the 24hr mark on and it doesn’t stop until I go to bed.lol. I did a little research and what I found was not getting enough calories on feast days just makes fasting days seem like an uphill battle and counterproductive, see I’m not trying to starve myself I’m trying to give my digestive system a break and allow my body to utilize stored fat to power my body! This is a lifestyle for me and while I will surely adapt different fasting protocols from time to time, my intent is never to be walking around hungry all the time! I know that’s just not sustainable for the long haul and ya boi is not trying to go backward. My next bit of research with be looking into supplements that may give me a boost to get my workouts in so that I can burn more stored fat on my fasting days.

 

That’s it for me today, I plan on hitting the gym since I am fasting today and tomorrow get a nice long walk in unless something comes up. I’m a routine type person so I really need to get my flow in the gym back and that’s my focus this week now that my sleep and eating seem to be on point! Persistence over perfection and consistency over intensity all day everyday ya heard me? Have a fantastic rest of the week and I will be back soon, as usual, I am always ready and willing for anyone who needs help or an ear to listen to their journey, the struggle is real but so is our power and together we will get there!

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Posted by on June 13, 2018 in Uncategorized

 

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499!

Screenshot_20180604-105006.jpgGood morning all and welcome to the beginning again, a time when we can start all over and do better than we did before. It doesn’t matter what you did over the weekend or if last week you feel a little short of your goals, all that matters is it’s a beautiful Monday morning and we have been given another wonderful opportunity to get better! Coffee is a must on a day like today, I got mine and I pray you got yours!

 

All of last week I didn’t really do anything in the gym at all and that was because  I was being lazy.lol. Naw, the truth is I have been doing some things with fasting and I wanted to see how my workouts and fasting affect my fat loss. What I found is the gym has both positive and negative effects from a visual standpoint. If you someone like me who wants to see steady improvement and sometimes lifting weights adds to the scale fluctuating then it’s a little frustrating when you lift all those weights and you see that the scale has gone up. Now even though you know that logically you have several very logical explanations for this such as inflammation and other factors it still crushes me mentally sometimes. The reason I lift is that it makes me feel better but also for fat loss, I’m not at the stage where I am trying to build muscle just yet so I do high reps with lesser weights. Since the goal is fat loss, I continue to try to find my sweet spot when it comes to getting the fat off at a great pace but also feeling leaner and stronger. With the new fasting I’ve been doing I have to not work out at first to see what the fasting does on its own and then what happens with the longer fast and lifting. This week I’m back in the gym with a slightly different schedule but still the same amount of total visits.

 

 

I have fantastic news I brought out of the 500’s forever this last week. I’ve switched my weigh-in to Saturdays and this past Saturday it said 499! I was super duper happy about getting out of the 500’s because it’s been like 12 years or longer since I got below that! The fasting that I have been doing along with Keto has really helped in speeding up my fat loss. Now keep in mind this last week I lost 9 pounds without lifting just fasting and walking at the park. Hopefully, this week with adding the weights back in my overall week will be similar if not close to the same result. I have 3 times during the week that I fast for 42 hours at a time and the rest I do 18 hours. On the days that I feast I’ll be doing my lifting and on the days I perform longer fasts I’ll be doing strictly cardio and stretching exercise. So this week I’ll be lifting Tuesday, Thursday, Saturday, and Sunday, with the other 3 days I’ll be walking at the park and doing cardio on and off all day. I truly believe this is a schedule that I can stick with for awhile or at least until I reach a plateau and then I’ll switch things up a bit! I’m hoping to lose close to another 100 pounds by Christmas. If I fall short it’s o.k because it’s a process but I really feel like I could get there if I stay focused!

 

 

I’ve noticed that my fasted glucose is about 87 and after I workout and eat it’s usually no higher than 94 or 95 which is great! Ketones have not gone higher than 1.0 which I’m o.k with because my goal isn’t to get into deep ketosis yet. My goal is simply to make sure that I understand what affects my blood sugar the most and slowly eliminate those foods from my regular diet. Most of the 30g of carbs I get come from my greens and avocados anyway but I will continue to find new and delicious recipes and I need to be sure they don’t spike my sugar with their ingredients. I’ve noticed that even when I fast for 42 hours my ketone readings aren’t that different than when I do 18-hour fasts and while I’m not sure why ketone just isn’t the focus right now. Fat loss and energy are my top priorities right now and I feel pretty good about where both are at the moment.

 

The summer is here and it’s important that we keep in mind to stay well hydrated and protect our skin. The sun is an amazing energy source and wonderful for providing the best source of vitamin D but we need to be careful not to put ourselves in danger. Keep your water with you homies because it’s better to have it and not need it than the other way around. Folks of all nationalities need to invest in some quality sunscreen so as to not get overexposed! Have a fantastic summer and keep crushing your goals and doing for others! I believe in all of you and I am confident we will all be successful!

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Posted by on June 4, 2018 in Uncategorized

 

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For You Are Worthy

Well, it’s Tuesday and the long weekend has come to an abrupt end! I hope you all had fun and enjoyed your days off from work. Today is going to be an amazing day because it’s a short work week and the kids in my house get out of school for the summer this week! Of course, this day also means you get another shot at those goals this week and I know you all will be up to the challenge! It’s your life and the outcome is entirely up to you and the choices you make. You have the power to make today your best day and tomorrow even better! Let’s get started, shall we?

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I have 4 hours left on my fast, I haven’t eaten since Sunday night! Actually today I am cheating a little because I usually stop eating daily at 3 p.m. but last Sunday it was well after 7 p.m before I started eating that soup I told you all about! Oh well, it will technically be more like a 38 hour fast but hey I’ll make sure I have my last meal at the right time this afternoon and get back on track! My fasting schedule is really simple and if you want to know more please don’t hesitate to ask, you all know I’m a big fan of helping out if I can! Right now I’m slow cooked shredded chicken thighs and broccoli that I will later add bacon and cheese too and break my fast with a delicious casserole! The whole casserole thing has been a big advantage for me because I can make a large amount of it and have it for multiple days or double it up if the kids don’t get to it. lol. I typically just throw it in the slow cooker the night before I break my fast then get up and add the finishing touches to that bad boy the next morning! Plus, it’s cool because I get an idea of the macro breakdown long before I start feeding, which is key for my fat loss journey! If any of you have a recipe that’s Keto or low carb that you want to share feel free I’m always looking for more ideas! Teamwork makes the dream work right?

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Above is what I like to call ” The calm before the cheese” lmao!

Today it’s back to my usual gym schedule now that I had no problems with my last lift and the soreness in my lower back is completely gone! I’m doing my walk and then I’ll break my fast before I hit the gym today to do back and biceps, I like mixing the fasted workouts up. Sometimes I’ll lift fasted and other times I’ll do cardio fasted but I haven’t decided what my main routine will be as fair as the fasted workouts yet because the jury is still out on if they are optimal for me. After the gym today I will be watching a live video in one of my support groups and then getting some writing done. I’m in the process of getting my new blog up and going as well as starting my Youtube channel(maybe) so either way, I have tons of writing to do today.  Like I stated before the kids get out of school this coming Friday so I need to make sure we all have a great week and get all our stuff done so we can get ready for the summertime! Next week the kids will be leaving for a month to stay with their biological dad for about a month and then they come back and take a trip up to New York City! They are so very excited and I wish I could go but I took my THA GET BACK!! to see my other children a few months ago. We decided that this would be a very important time for their mom to spend this last little bit of time with them alone before they get so busy being grown.lol. They deserve it and it should be a blast for them!

 

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Lastly, I’ve heard it said that tomorrow is not promised but let me take it a step further, nothing in life is promised or guaranteed and it’s important to remember how blessed we all are for the little things. We only get interested in our blessing when we no longer have them and I think that’s a shame! Don’t wait for your car to get broke down before you appreciate how blessed you are to have a whip to drive! Let your loved ones know you are thankful that they got out of bed this morning and that they are apart of gods continued blessing to you! look at yourself in the mirror and truly take time to appreciate all the things that make you who you are! It’s very important to change I AM CHANGE but it’s so very important to love who and what you are at the moment, self-love is a process too and you have to work at it by continuing to give yourself praise! You are worthy of praise for waking up this morning!

For going to work when you feel like sleeping in!

For being of service and a blessing to others

For having a mind, body, and spirit that walks this earth’s surface

For the time you take to appreciate what others struggle with and sharing that burden

And most importantly For just being your damn self and walking around being YOU!

Have a magnificent day out there today!

Insta: Alexx3982

Facebook: Alexx’s Keto Avenue

Email: Alexx3982@gmail.com

 

 

 

 

 

 

 

 

 

 

 

 
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Posted by on May 29, 2018 in Uncategorized

 

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509

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Hello everyone and happy Memorial Day to one and all. I would like to say thank you to those men and women that have served this country and laid down their lives for my good! Also, anyone, who is actively serving as well I would like to extend my sincerest form of gratitude and say Thank you for all you do that allows me to do what I want to do! I understand it’s a holiday and your all probably chilling and grilling somewhere but if you have a moment I’m glad you spent some of it reading my blog!

Yesterday wasn’t a gym day for me but I was able to get some errands ran and relax. My body has been feeling amazing lately with all the new and improved goals I have set recently! One of those goals is to have nothing that’s not Keto until July. Typically, I allow myself at least one cheat meal or cheat day a week but that’s all gone for now. Also, I have decided that I will be checking my blood sugar regularly so that I can see how my insulin is affected by certain foods! Ketone levels aren’t very important to me although it is the name of my way of eating so I purchased a Keto Mojo to check both blood glucose as well as Ketone levels. First I should be clear, a glucose meter is not necessary for everyone eating a Ketogenic diet, not even a little bit. It is an individual tool in the bag to use if you want to have it then you should! Why did I purchase one? It’s simple, people always talk about what breaks a fast and what doesn’t but until I do my own research I don’t really know what breaks a fast for me. It’s all about the data and I love the numbers so I figured it could only help me to stay focus and be more informed. Like I have always said it’s not anyone’s fault for receiving false or true information but it is absolutely your obligation to yourself to find out what is or isn’t true in your eyes. Research is a big part of my fat loss journey and I have found that the more I’m aware of things the better decisions I will make. Even if I don’t make the smart choice every time at least I knew what I was doing and I didn’t just follow what someone told me on the internet or the cafe. A little independent research can go a long way in getting to know your body and how it is affected by the foods and beverages you consume. Lastly, I made a goal to be more understanding of what others around me are dealing with and be of service more. If anyone needs any help or just needs an ear during their journey I am certainly available and willing to help!

 

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We did an awesome thing last night, we made cauliflower soup in the slow cooker and using my new immersion blender and it was so amazing! Not only do I love the new blender but that soup is easy, delicious and super Keto! I found the recipe here Cauliflower soup from THE Pinning Mama. Now, I don’t know this woman personally but I plan on giving her a huge hug if I ever meet her because this soup is fantastic! I needed a hearty meal before my first of 3 42 hour fasts this week and let me tell you this didn’t disappoint! She even broke the macros down for ya and everything!  I broke my fast yesterday( I fast about 17hr on non-extended fasting days) it was with some delicious turkey bacon and 3 of those delicious Johnsonville cheddar stuffed sausage and coffee! All and all one of the best days of eating I have had in a while! The family and I finished off all the soup and I know for a fact I will not make it again unless I make a double or triple batch next time.lol

Today is official weigh in day and I posted that I was 510 yesterday but actually the scale said 509 this morning so we will go with that! I am very excited about this new way of fasting and eating and I am more than happy to help anyone who needs help because so many people are helping me!

Please be safe today and enjoy your free Monday! At least for those who don’t work today and for those that do, you know it’s o.k for you to enjoy today too just later when you get off. lol

Insta: Alexx3982

Facebook: Alexx’s Keto Avenue

Email: Alexx3982@gmail.com

 

 

 

 

 

 

 
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Posted by on May 28, 2018 in Uncategorized

 

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510!

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Well, good morning strangers and how is everyone this fine Sunday morning? I have certainly been missing a bit here lately but my schedule has been crazy! The truth is that’s still no excuse for not at least checking in and letting you all know how things are going and all. This morning the sun is shining but not too burdensome and the clouds have given enough cover to truly give the day some comfort! I absolutely love days like this because they put my mind at ease and force me to pause and remember how blessed I truly am! I’ve got my coffee with just a splash of sugar-free creamer and nothing else and I’m ready to get started, I hope you have your’s as you read along!

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As you all remember I was dealing with a bit of a back problem recently, well I’m happy to report that the pain seems to be completely gone and I’m back feeling great down there.lol. You really don’t appreciate how important movement is until it’s restricted! My workout yesterday was really great because I was fasted, going into my 42nd hour of an extended fast actually but I’ll get to that. I did chest and triceps as well as 30 minutes on the stationary bike and it felt awesome! There are several studies about how much better for the body fasted workouts are than the traditional way and while I’m still developing my take on it I will certainly say this; fasted workouts just feel better to my body. There’s nothing like knowing that your body has nothing to burn but your stored body fat that really gets you motivated to really go hard! The cool thing is I have found that I feel better and have better stamina when I go into a workout with an empty stomach! I highly recommend you try it and see how you feel it may be a game-changer for you! So the other day I was talking about my walks to the park and how I wanted to get more cardio from walking around outside the gym. Recently, I have been doing just that, my fiance’ and I have been going to the park together and walking for certain distances and allowing ourselves to get a feel for how far we can go. My goal as I said before is to gradually increase my speed and distance until I can comfortably walk the 5.7 miles around the entire lake! It’s not super far for most people but if I can do that with my size I should lose tons of fat! lol.

 

My attention to my keto has been razor sharp and I haven’t had even one cheat meal and I have no plans at all of ending this focus any time soon! I’ve been keeping my carbs under 50 and that’s total carbs daily because I don’t subtract fiber for the time being. I have also raised my healthy fat intake to a higher level and that has made all the difference. My green smoothies are back and I have been having at least one large one a day with my 2 meals. I’d say 95% of my carbs come from kale, spinach or romaine lettuce and only the other 5% is made up from other sources such as sausage or low carb dressings and sauces. My first meal is typically around 9 a.m. and my last one is usually no later than 3 p.m. and for some reason, this early meal time works really well for me and I don’t feel as hungry as I have in the past! Tonight I will be making my first attempt at a low carb cauliflower soup that I have been wanting to try for a long time and I will certainly blog about it when I’m done. I have also been drinking some homemade cold brew coffee and I really love the taste and flavor plus it’s an awesome switch from the norm!

 

I recently joined I.D.M. which stands for Intensive Dietary Management and it’s headed by Doctor Jason Fung and Megan Ramos. I have long been a fan of both and I wanted more information on fasting and the use of it for fat loss and long-term health. It’s a free membership trial so I figured I have nothing to lose because if it’s not worth it I’ll simply cancel. What I have found is that the fasting routine that has been working for me is 3 42 hour fasts on Mondays, Wednesdays, and Fridays! First off, I never thought I could fast this long at all and some people do a lot longer fasts but I’m finding these are just challenging enough for me! What’s cool is the support groups inside the community are really awesome and knowledgeable, which makes everything so much easier! Yall already know I’m not sponsored by them or anyone else so you can trust that it just may work for you if you need help with your journey, it can’t hurt to check it out.lol. Since doing the fasting I’ve already dropped several pounds of fat, which brings me to my announcement that as of Friday I am officially down to 510! I’m very excited about this because you all know I have been kind of struggling lately with my fat loss slowing down! I’m praying that my consistent fasting along with my low carb eating will continue to provide the desired results!

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Please enjoy the extended weekend and keep on keeping it going! I’m proud of all of you for all that you do to better yourselves and I’m always here to help if anyone needs anything!

Insta: Alexx3982

Facebook: Alexx’s Keto Avenue

Email: Alexx3982@gmail.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
14 Comments

Posted by on May 27, 2018 in Uncategorized

 

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MENTAL GAME

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Good morning everyone and welcome to Tuesday! I apologize for missing Monday but if you read on you will understand why! I do wish that all of you started off the week on a great note and had an amazing day yesterday because I know that today will be for you! The kiddos have the day off of school because of the election so the house is going to be busy with Xbox wars and all kinds of crazy movies. Truth is, I wouldn’t have it any other way because I am truly blessed to have people in my life who truly and sincerely love and care for me! My heart is truly overwhelmed sometimes at just how much the man above has blessed me!

 

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Yesterday I was going to go to the gym but I woke up with a really bad pain in my left lower back area. On Saturday there was a great sale on bottle water at Kroger and I bought several 32 bottle cases! When I went to lower one of the cases into my cart I felt a little strain but I thought nothing of it and I just kept on shopping. I even loaded all of them in the truck with no problem but when I got home my back was a little achy. Since I lift weights all the time I just stretched it out as good as I could and I felt o.k. Well, when I woke up Sunday morning I must have slept on it wrong or perhaps it got cold because when I rose out of the bed my lower back said ” Hello there I will be hurting you with excruciating pain this morning!”, it certainly delivered on that promise because for about an hour it was really very painful! So instead of going to the gym, I decided I would take a walk yesterday to stretch my back out, get it nice and warm and maybe get a good cardio workout! It turned out to be an awesome idea and even though my back was fine it certainly tightened up after I got home and did a lower body workout. The stretching was great but again my back was still really sore this morning so I went to bed early so I could get up and either hit the park again or the gym. This morning it hurt pretty bad so I decided to do the seated bike for about a half hour! Now some of you might think that I shouldn’t have gone for a walk yesterday or performed a lower body routine and that this morning I should have slept in. Here’s the thing it’s o.k to chill if you are in pain because your body is telling you that it is healing you and all but it’s not an excuse to just throw in the towel. I’m an obese brutha and if I wait for it to feel normal and just sit around the house it won’t do me any good. See, there’s victory in the pain yall! How? You ask? It’s a mental thing for sure but if you make your body go to the gym or take a walk when you’re not feeling 100 percent then how much easier will it be when you’re at full strength!? You have already trained your mind that no matter what situation you can do something, anything that will help you get to your desired goal! Now when your healthy and have no ailments you already know you better get your ass up and go because if a sore back version of you went, then the fully capable version of you has zero excuses! That’s my view on it anyway so I’m going to just do some type of cardio every single day this week until my back says I don’t need this damn heating pad and I can get back to lifting!

My diet has been really basic lately. The baked chicken here, Keto coffee there and even some green smoothies were thrown in for some healthy balance! What I am noticing about myself is that I can’t do cheat meals as often because I have not yet mastered how to do them! When I have a cheat it usually involves a couple hundred refined processed carbs and my body just doesn’t know what to do with itself! So armed with this new information I will not be having any cheat meals for the rest of this month as well as June! Also, my fasting schedule will be doing a 24 hour fast 3 days a week to get my body back to a higher level of fat burning! You guys already know that it’s not just what you eat but when you eat and the longer I go without eating then the better my body runs! Now, I don’t do more than 48 hr, fasts ever because I really don’t feel the need just yet but if it’s beneficial down the line then I will certainly look into it. Please hear me on this Fasting is not for everyone and if it’s too difficult for you to do then please, please, please don’t do it! I don’t fast because I’m into torturing myself I do it because it has healing benefits and because when it comes to fat loss I believe there is no better tool on the planet!

Well, I’m outta here guys and girls I will be chillingly letting this heating pad do what it does and getting my steps in around the house today. Enjoy today and don’t take it for granted because this day will never come again homies! See Ya!

 
11 Comments

Posted by on May 22, 2018 in Uncategorized

 

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