Da Nang Damned!

Monday, January 28, 2013


You say you don't have time for a full blown workout program? Then spending 10 minutes doing these two exercises with give you a full body workout. These two exercises work the full body, they're classic exercises that can be done anywhere and requires no equipment.

Number One: The military push up - yeah I can hear the groan's but bear with me. The push up exercise all of your upper body, chiseling your arms, chest, shoulders and back. With the many variations of push ups you'll never get tried of doing them.

Number Two: The squat - You've just gave your upper body a great workout. Now it's time to blast those legs with squats. Again like push ups there are many variations: one legged, wide stance, Hindu push ups, etc. My favorite is going down slowly to about a 90 degree bend and then swinging your arms explode upward.

Push ups and squats will give your body a full workout and the added benefit of being a terrific cardio workout.


Checkout these video about Paleo Cookbook. Click on the videos on the right.

Friday, January 25, 2013


Just got an email from GIAIM the leader in fitness equip and clothing as well as many other items that they are have a 20% on all bedding.

Along with the great prices they are charging only .99 cents for shipping!

This is a limited offer so order today @ GIAIM.


LOSE THE BACK PAIN SYSTEM is still only $4.95 FOR 21 DAY TRIAL. This program WORKS. They have been helping thousand for years and they cured my back pain. If you are in pain this is the program for you! You have nothing to lose except your pain. $4.95 gets you the complete program. Click on the Lose The Back image to the right.

Thursday, January 24, 2013


Okay just finished my strength building workout & I feelpumped. Now I need to give my body protein and healthy carbs to repair and recovery. Here's 1 power protein shake I like.

In a blender
1 cup spring water
1 scoop protein powder about 26 grams protein
1/2 cup frozen fruit - I always keep a package of frozen Wild Maine Blueberries and a frozen package of mixed fruits and alternate them each day. Love frozen fruit quick and easy!
1/2 cup frozen spinach - If you can't handle 1/2 a cup start w/a 1/4 cup
1 tbsp flaxseed oil

I don't add any sweetner between the fruit and the protein powder it's sweet enough. But if you must I suggest maple syrup, organic local honey or agave.

That's it I don't add ice and blend to all is nice and smooth. I don't really follow any recipe. Sometimes I'll add some peanut butter or almonds or a banana. It's fun making your own versions - ENJOY!

Wednesday, January 23, 2013


I love to cook and I think of myself as a pretty good chef. I am responsible for dinner and being an advocate of Paleo cooking I keep trying to come up with my own recipes. The following was our supper tonite. We like it and thought I would share it with my readers .

Now be advised I'm not one for paying much attention to recipes or measuring and I like to experiment. With that being said here ya go.

One chicken breast mine was already precooked.
I cut up the chicken and heated it in about 1/2 a cup of chicken broth and 1/2 cup of white wine with sliced yellow peppers, onions and two or three cut up sundried tomatoes.

I package of quinoa w/rosemary and olive oil. Cooked per package instructions.

1 baked sweet potatoe with cinnamon sprinkled on top.

10 bussels sprouts sauted in walnut oil with dried cranberries and chopped walnuts.

That's it very good, lean protein from the chicken and quinoa, lots of veggies and healthy carbs. My wife and I ate our fill and were very satisfied. I didn't check to see if it conformed exactly to the Paleo Cookbook, but I think it was pretty close. If you try it let me know what you think.


If your into pushups like I am and you're doing the Coach Pete's Pushup Challenge you might be a little frustrated because you're struck and can't seem to get beyond a certain number of reps. For example let's say you're up to 20 pushups but struggling to get beyond that number.

Well never fear the Old Coach has a tip that will blast up pass your plateau. It's call decreasing sets and here's how it works. First set do only 15 reps. Now rest for a minute and do half that number or 8 (Yes you  could do 7, but come on Challenge Yourself!). Okay you have already done more pushups (23) than your previous workout. Next do have that number or 4, then rest again and do 2. Now your number is up to 29.You have just increased your pushups by 50%!

If you really want to challenge yourself take another rest and starting at 2 increase each set until you reach  15 or until failure. Body builders and weight lifters do this all the time. They call it pyramid sets and doing these will really boost your numbers. Each workout session increase the number of your first set. Say instead of doing 15 you do 18, then the next set is 9, then 5, then 3, making a total of 35. This is a pretty intense workout so have a protein shake afterwards and take a rest/recovery day maybe a walk or some yoga.

If you are looking for great exercise equipment?Checkout GIAIM, a leader in home exercise equipment, videos and clothing.

Tuesday, January 22, 2013


Not everything can be substituted (this goes without saying). Unfortunately, there really isn't a paleo substitute for bread and butter pudding, where the main ingredients are bread, milk, and sugar - three ingredients that should be avoided at all costs when following the paleo principles.

In saying that, some recipes can work out well with paleo substitutions where cream, yogurt or milk is an ingredient.

For curries: Where cream, yogurt or milk is added to a curry sauce in small amounts, coconut milk, almond milk or no substitute at all can work out really well.

Within cakes: Small amounts of milk can be substituted as well with coconut milk or almond milk to provide the moisture needed.

How about custards? You can make delicious paleo friendly custards with coconut milk, egg yolks, and a vanilla bean.

Learning to live without dairy becomes extremely easy when it's put into practice. Try not to focus too much on reinventing your favorite non-paleo meals, and focus on creating delicious paleo friendly meals.

Don't continue to stress over cravings or missing your favorite meal of lasagna, or creamy cabonara, instead focus on finding a paleo recipe that can take its place - because I can guarantee there are plenty of recipes that don't consist of dairy, grains, processed foods and sugar that you will enjoy eating time and time again.

Don't believe me? Then check out PALEO COOKBOOK. Thanks to Nikki Young Author of Paleo Cookbook.

Monday, January 21, 2013


Granola is great as a breakfast meal or as a snack. This is a quick and easy paleo recipe you can make ahead of time either by yourself, with a friend, or with your children (as cooking is a great way to spend quality time with them). Cooling the granola will give it a wonderful crunch. You may want to keep some of this around for when you crave for something crunchy and/or sweet nibble on!
½ cup sesame seeds
1 cup sunflower seeds
1 cup almond meal
1 cup roughly chopped walnuts
½ cup macadamia nuts, chopped
⅓ cup coconut oil
⅓ honey


Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.
Combine the sesame seeds, sunflower seeds, almond meal, walnuts and macadamia nuts in a bowl.
Melt the coconut oil and honey in a small pan on low-medium heat, then combine well with nuts and seeds.
Place the granola on a oven tray lined with baking paper and place in the oven for 10-15 minutes or until golden brown. Tossing every 3-5 minutes to prevent burning.
Cool in the refrigerator before serving.

Eating Healthier Just Got Easier and Tastier

For more fantastic paleo recipes you can’t look past the Paleo Cookbooks – continually recommended by heath and fitness experts world wide, the Paleo Cookbooks contain the greatest resource of paleo recipes for every meal of the day, & the best solution to following the paleo diet the tastiest & most delicious way possible!

Click on the links in the article or on the image in the right hand column for more great recipes. Thanks to Nikki Young, author of Paleo Cookbook.

Sunday, January 20, 2013


Start your day right with this Paleo recipe! This is a simple yet wonderful sausage, vegetables and egg dish. I just love how all the flavors are weld together. True to all Paleo diet recipes, there is no need for salt. It's all about blending. A light touch of sweetness from the onions, carrots and capsicum, with the rich savoury taste of the grass-fed sausages all encompassed in the sauce created from the tomatoes and spice. Then egg's dropped on just before baking so you have that terrific runny center!

Serves 2
1 brown onion, finely chopped
4 garlic cloves, finely chopped
1 tbs coconut oil
3 cups diced tomatoes
½ small leek, finely sliced
½ medium carrot, finely chopped
½ red capsicum, finely chopped
1 tsp paprika
Pinch of ground cinnamon
1 tsp sage, finely chopped
⅓ cup parsley, finely chopped
4 small-medium grass-fed sausages, sliced into bite sized pieces
2 eggs


Preheat a fan-forced oven to 180° Celsius/350° Fahrenheit.
Heat a medium pan and fry the onion and garlic in the coconut oil until softened. Add the tomatoes, leek, carrot and capsicum and bring to simmering point. Cover and cook for 20 minutes, stirring occasionally. If the tomatoes are not juicy, you may like to add ½ cup of water at this point. Add the paprika, cinnamon, sage and parsley and stir for a further 2 minutes.
Meanwhile, in a cast-iron frying pan (or griddle pan) on medium-high heat, fry the sausage pieces for 6-8 minutes or until cooked. Pour the tomato sauce into the frying pan and stir gently to combine with the sausages.
Crack both of the eggs onto the top of the sausage and tomato sauce and place into the oven for 10-12 minutes, or until the egg whites are cooked and egg yolks are slightly runny in the middle.

For more fantastic paleo recipes you can’t look past the Paleo Cookbooks – continually recommended by heath and fitness experts world wide, the Paleo Cookbooks contain the greatest resource of paleo recipes for every meal of the day, & the best solution to following the paleo diet the tastiest & most delicious way possible! Click on the Paleo Cookbook link in the right column for more info and great Paleo recipes. Thanks to Nikki Young, Author of Paleo Cookbook.

Friday, January 18, 2013


Okay let's say you want to get strong this year and join the Push Up Challenge. BUT you can't even do 1 military style push up. Well don't give up because the Old Coach has an alternative.

Wall Push Ups are a great option for those who can't do a standard floor military push up. Start by standing 18" from the wall with feet about shoulder length apart. Now lean forward placing your hands about 18-24 inches apart. Lower your body until your chest is 1" from the wall and push back to your begining position. Do this as many times as possible keeping your body nice and straight.

Like floor push ups you will get a great upper body workout and you can vary the wall push up by moving your hands further apart or closer together and moving your feet farther away from the wall.

Okay now there is no excuse not to do your push ups: Now give me 20!

Wednesday, January 16, 2013


The Lose The Back Program is currently offering a 21 day trial for just $4.95! This is the complete downloadable version that I used four years ago and still use to lose my back pain. If after following the program you're not happy with the results, simply notify Lose The Back and your credit card will not be charged the full amount.

I can not endorse this product strongly enough. It simply works and in my case I saw and felt the results after the first session. Lose The Back Pain program was developed by Jesse Cannon and Steve Hefferon and over the course of 12 years they have helped thousands of people lose their back pain.

In my own case I had a work related injury and went thru months of pain, phsyical therapy and surgery and then more phsyical therapy and more pain until I found this system. Now at sixty-six I enjoy a very active life. I am strong, healthy and fit! Believe me beofre you decide surgery or living with back pain is your only options, you owe it to yourself to try the system and lose your back pain today!

Sunday, January 13, 2013


Well I ran into a couple of roadblocks in my Push Up Challenge. Roadblock number #1 was a visit to the plastic surgeon to have a Basal Cell growth removed from behing the ear. Unfortunately it was more involved than I thought and because of the size of the wound I am restricted from strenous exercises for three or four days. Fortunately I'll recover the doctors believe they got all the cancer.

The second roadblock maybe more serious in regard to doing push ups. I have spained my right wrist and have to take it easy till it heals. Soooo I have to put push ups on hold for a while.


Doctor said it was okay to workout. SOOO... I just did 32 pushups one over my goal of 31 and I feel great!!!!

Saturday, January 12, 2013


For years I have been very interested in diet and the effects diet has on health and longevity. I have been a vegetarian, eaten low carb, low fat, high protein, etc. Not so much to lose weight (I have maintain a weight of 205 pounds @ 6'3" for over twenty years, thanks in part to diet and exercise.) But to feel healthy and live life to the fullest.

The more I read about diet the more I am convince that whole, natural, unprocessed foods hold the key to good health and can cure many modern chronic dieases. To me any weight lost diet will help you lose weight, if you stick with it. The problem is most people sooner or later fall off the diet and revert to their old eating habits and gain the weight back.

The key then is not to diet, but to adopt a lifestyle that is conducive to maintain an ideal weight and vibrant health. Further the right lifestyle eating program will also protect you from high blood pressure, high cholestrol and the other chronic disease that plague western civilization.

One eating plan that claims to do all the above is the Paleo or Caveman Diet. This diet only uses foods that were available to early man. Early man consumed fruits and veggies along with lean protein from wild animals and fish. Current Paleo diets focus on readily available fruits, nuts and veggies , lean beef, chicken, eggs and fish.

Basically it is a low carb - protein diet and fits in with my lifestyle of eating unprocessed, whole foods. Ideally you have a garden and hunt and fish so you can provide some or all of your foods from organic and/or wild sources. Fortunately I live in a rural area and although I don't hunt, I do have a garden and I do fish, plus I have family members who hunt; so I could stay very close to the diet in it's purest form.

Here are some benefits of the diet:

1 The Paleo diet  doesn't require hard to find items.
2. The food is basic everyday food not expensive, exotic food.
3. Food prep is similar or the same as your current cooking methods.
4. You never have to warn your guests, family or friends that your on some strange diet that won't allow you to eat what they are serving. (At most don't eat a lot of bread.)

As an aside, I don't practice any diet to the exclusion of embarassing my friends or family. I will simply skip a couple of items like white bread or pasta or eat a small amount and go back to my regular meal program the next day.

Whether the Paleo diet would work for you only you can tell. If you are interested in trying the diet there is an excellent cookbook by Nikki Young "The Paleo Cookbook". Nikki has a lot of execellent recipes from snacks to desserts. For more info click here. Is the Paleo diet the perfect diet? Well it comes close to being perfect for me. Maybe it will be the perfect diet for you too. If you try the diet I would love to here your comments. In the next few days I'll be sharing some recipes.

Thursday, January 10, 2013


Gaiam is definitely my fitness source and I hope it will be yours. Here are some reasons why:

1. They have been in business since 1988.
2. They are a leader in Yoga, Qigong and fitness instructianal DVDs and products.
3. Products all come with a No-Risk Guarantee:

"We want you to be completely satisfied with every purchase you make with us. If you are in any  way dissatisfied with a product you ordered or received, we'll exchange it, credit your account or refund your money."

I have persoanally used Gaiam products and find them to be first class in every way. Currently they are having a 20% discount on most of their products. Click Here on on the side bar ad for more info.


Monday, January 7, 2013


Just to clarify a point.I want everyone to be involved in the Push UP Challenge so if you can stand on your own to feet and your doctors says it's okay and you have no physical problems that would prevent you from doing a push up YOU CAN DO IT!

Even if you can't do even one standard military push ups you can do a modify push up using your knees instead of starting up on your toes. In fact you can even stand about 18" from a wall and lean forward resting your hands about shoulder width apart and do push up. The point I'm trying to make is it doesn't matter what form of push up you do as long as you do it!

Sunday, January 6, 2013


For years I have been a fan of Qigong. While recovering from back surgery I came across information about Qigong and found the exercises would fit into my conditioning program.
Qigong is a form of Tai Chi and as such has been practiced for thousands of years. Like Tai Chi, Qigong is a system of slow deliberate movements, almost like a ballet. Each movement flows into the next.

I do about 20-30 minutes sevral times a week. I use Qigong as a relaxing, streching workout between my strength training. Search the web and you will find many outlanndish claims about Qigong. I can't claim that any of them are legit. I only know that practicing some basic Qigong movements helps me to stay limber, flexibile and improves my balance.  For DVD's and information on Qigong as well as other great wellness products visit GIAIM. They have been providing quality exercise products since 1998.

Saturday, January 5, 2013


Just to be up front with everyone I like most bloggers receive compensation for products and services I recommend. Please be assure that I make every effort to only recommend products and services that I have actually used or feel have great value to my friends. I enjoy blogging, learning more and more about wellness issues and sharing what I learn to my blogger friends. As a retired senior citizen on a fix budget the little I learn from blogger helps to support my fugal lifestyle. Just thought you should know.


PUSHUP CHALLENGE DAY FIVE. Okay it's day five total pushups is 30 and I plan to increase reps by one next week. What am I doing today? REST!! Yeah that's it I'm not doing any old strength exercises today. However, I will take a walk this afternoon. It's a beautiful day sunny, calm winds and temps in the high thirties. So a walk at the lake sounds perfect. Fresh air, sunshine and great views good for the body and soul!

But pushups no way! Rest is just as important as a workout. Resting 24-36 hours after a strength workout allows the muscles to rebuild. Strength training creates minor tears in the muscles. Your body nears the rest to rebuild and actually increase muscle mass and strength. So today and Sunday I'm giving my bod a rest. Next week it's give me 31 pushups!

Friday, January 4, 2013


I love a good challenge. A friend of mine has set a goal of doing one pushup for each year he's been on this earth and doing this by the time he turns 62 in August 15. Currrently he's up to 20 pushups. If he increases his pushups by 5 a month he should hit his goal. He called me the other day told me of his goal and challenge me to do the same. Now I'll be 67 on September 19th and can do 30 pushups now so I have about the same number to increase my pushups by. Want to join us? Stay tune.

Thursday, January 3, 2013


As you may have notice there is a new focus or direction to this blog. Sure were still going to give solid information on curing back pain - but I am also focusing more and more on wellness issues for senior men and women. The heading of my blog now states:

Hopefully this new direction will be of greater service to all of you as we continue on our life's journey.


If you ever need only one reason to workout this is it! Simply unbelieveable! Recently I read a book my Dr. David Agus called “The End of Illness “. In his book he talks about a 2008 study by biologist Simon Melov, director of genomics at Buck University in Novato, California. Melov studied the results of six months of weight training on seniors with an average age of 70 and compared it to a control group of inactive individuals whose average age was 24. Now you would expect some gains in strength and muscle mass among the older group. But and here’s the part that really surprised them and blew my mind: An analysis of the genes showed dramatic changes. The senior’s genetic fingerprint was more like the younger people than old people!

Wednesday, January 2, 2013

I Love My Exercising With My Strength Bands

For the last six months I have been working out with a set of rubber strength bands and I love them. I really doubt if I will ever go back to weights and here are the reasons why.

1. They are inexpensive.
2. They are light weight. I can take them anywhere.
3. I can do all the exercises I did with the weights, plus a lot more!
4.. I can easily go from one exercise to another for a real endurance workout.
5. They are safer than lifting a barbell.

I could go on and on but for my money I thinks strenght exercise bands are the way to go! Their are a lot of exercise bands available for the money SPRI rubber bands offer a wide variety and prices start at around $10.00. If you haven't tried these bands your missing an excellent way to add variety to your strength building routine and a very low cost @ GAIAM.

Just Got Back From A Winter Walk

My wife and I just got back from a winter walk and we feel great! Lots of Vitamin D from good old Mr. Sun and plenty of fresh air. Sure it was cold. In fact the coldest day this year! Ha-Ha That's a New Year's joke. But seriously it was cold and windy, however we dressed for the cold and walked fast!

We live ten minutes from a state park with a beautiful lake and plenty of walking trails, so not only was the walk good for us physically, but also spiritually. After the walk we both agreed that even thru we were reluctant togo for a walk because of the cold we were glad  we "toughed it out". My wife made the comment, "You know we never regret taking a walk". So get out there and walk!