3:01am – Good Sunday Morning!

Weighed in at 172

3:04am – Make lemon water, 5 supplements, prepare coffee machine

3:11am – Catch up on texts, email, finish yesterday's post, start today's post
with my lemon water

5:28am – Coffee!

6:33am – Breakfast - Sweet potato home fries with guacamole, see image
below

7:35am – Follow up to breakfast - Sweet Potato toast, see image below

7:50am – Ride my bike to pickleball with 6 bottles of water for the two of
us, I drank 3

11:30am – Ride home after 3.5 hours of pickleball

11:54am – Lunch – broccoli, Quinoa, black beans, and a light beer, see image
below

1:05pm – Snack - 2 chocolates & a beer, see images

2:30pm – Mixed nuts, see image below

4:45pm – Snack – 2 light beers

5:35pm – Dinner – Tuna steak, broccoli, Quinoa, black beans. see image

6:09pm – Pino grigio wine

I have shared my week in diet and fitness. My hope is that you could see a lifestyle, built over years in the making, that you can look at and mold to a blueprint, customized to your life. Look at what I have done and use my template to build a better life for yourself.

I wake up early every day and I truly feel great right out of bed! There are consequences for every decision I make, so there's a good reason why I feel great every day and haven't been sick for a long time. I've made decisions to eat a good diet, get fit, and gear everything I do towards achieving that goal.

I started this series of posts on Monday weighing in at 173 and ended today at 172, 12 pounds less than on this date last year, and within 1 pound from the start of the week to the finish. Last year, I was in great shape, but have fine-tuned my diet even more, since then, by moving to a plant and fish based diet. This is an example of how you can customize just how far you want to take this lifestyle. It's totally up to you and how you want to live.

I have shown you how I mix social with fitness to have fun. You can see that I am able to enjoy spirits on a daily basis as well as snacks of chocolate and deserts of cake, while maintaining a healthy consistent weight.

I have opened up my daily routine and provided pictures of the scrumptious meals that I consume on a daily basis. I am blessed to have a significant other, Mary, accompany me in this journey of good health. Mary is the brilliance behind the fine cuisine that we are able to enjoy. Since we decided to eat a plant fish diet exactly 4 months ago, Mary has embraced our new choice of diet. Many people, including a friend of ours who eats plant based, have expressed that there is not a lot of variety in the food group we chose. Mary has proven that theory wrong and has passionately come up with incredible dishes from scratch, using the basic staples of plant ingredients in her creations.

You can successfully do this by yourself but don't be depressed if you don't have someone to share your journey with you. When you start seeing and feeling the changes in your life, chances are you will meet new people that you will become close with. Every new encounter with new friends is a chance that you will find someone who will join you. You can make the journey easier by finding motivation through sharing the ride to good health with a friend, sibling, or even your parents. What a feeling to share your improved demeaner in life with another friend or family member!

My routines are easy to follow once you have set your surroundings up for success. Set your kitchen up with healthy foods, spices, fruits, and vegetables. Get rid of the unhealthy snacks in your pantry. You're going to eat what is in front of you. Sooner or later, it will be normal to eat an apple instead of chips when you get that hunger for a snack.

Yes, I am retired and I have a partner that shares and assists with my growth. Yes, I have a little more flexibility than most people in this time of my life, but just take a look at Eric Adams, the new mayor of New York City. Mayor Adams lives a very busy and transit lifestyle every day, yet maintains a strict plant based diet. Mr. Adams spends time on Sunday evenings preparing the staples that he uses for his daily meals. He places a week supply of ingredients into freezer bags so he can prepare his meals fast, while he's on the run. If the mayor of the largest city can eat right in his daily schedule, with a little organization, you can too!

Eric Adams, Mayor of New York City, preparing the ingredients for his following week of meals, see image below

I Feel GREAT and So Should You!