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    My Morning Shake

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    Simple Plant-Based Shake
    Getting a fast start to my morning is important to me, I typically don’t move fast in the morning, so anything I can do to save some time, I’m doing it.   So I pre-make my shake the diet before, which also gives time for the oats to soak.  
     
    I go to the gym first thing in the morning right after cardio and I really don’t want to come back to the condo to make something so having my shake in my bag to drink on my way to the gym is perfect for me. Simple Plant-Based Shake
     
    Now you can adjust the amounts to fit your needs and can even be a replacement shake for your breakfast.  But these amounts help me get through my workout while not weighing me down.  I’ve found that eating something before my workout helps me maintain more muscle while burning fat.  
     
    I usually add one cup of frozen fruit to my shake on leg day.  
     
    Enjoy.
     

    Recipe 

    Hard Copy

    Servings: 1 shake
    Macros:  28.7 Protein 22.2 Carbs 5.7 Fat
    Prep Time: Two Minutes
     

    Ingredients 

    8 ounces of water
    8 ounces of almond milk (homemade)
    30 grams of oats
    1 serving of fruit (optional)
     

    Prep

    Add the oats and protein into your favorite mixer and then add the water and almond milk and blend.  If adding frozen fruit add after blending and then place in refrigerator.
     
    The next morning, blend again and then serve in your favorite shaker

    My Morning Routine

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    Morning Routine
    At this point in my life there is no need for me to get up at 4am as I pretty much have my day completed by 2pm everyday and for the rest of the day I try to fill it with either a new project or learning something new, or naps!  How do you think I learned how to use WordPress?  
     

    Wake Up

    My day typically begins around 4:07 to 4:15am.  Why these times?  I’m working on getting myself to 3:59, 8 minutes at a time. By doing it gradually I’ve notice no problems with my body adopting.  Why 8 minutes?  Well a snooze alarm is 9 minutes so I thought one minute less then the snooze alarm made sense.  I have no idea if its good or bad, it just works for me.  
     

    At 4am no one is up and there is nothing to really distract me so I get everything I want to get done for myself without distraction or worrying about having to rush through anything.  My day starts with weighing myself and drinking as much water as I can to rehydrate myself as I wake up very dry and then take my dog out.

    Exercise

    The next thing I do is make my lemon water drink and 4 days a week (Monday, Tuesday Thursday and Saturday) I head down to gym and do 45 minutes on the treadmill (inclined) while drinking my drink.   The other 3 days I sit at my counter either reading or working on something I want to knock out.  
     
    After cardio I either drink a pre workout meal or eat it, I will do a post on my meals another time.  But it is usually 30-50 grams of protein and 50 grams of oatmeal, its meant to give my body some fuel for the gym.  
     
    Once I finish my pre-workout meal Im at the gym lifting for roughly 45 mins.  By now its before 7am, and I’ve finished cardio and weight lifting and now my mind is fully focused on work.
     

    Finale

    From 7-9 I typically shower, have breakfast and write for either my book, this site or another business I’m working on.  Then the rest of the day I’m at service to others. That could be filling orders for BFY Life, meeting with School employees for Forever Young Insurance, or whatever.   I usually do the tasks I don’t want to do or the hardest ones first, so my day can only get easier.  
     
    It doesn’t matter, the one thing that is an anchor or the chair in my life, that keeps me focused and keeps me going is done for the day.  I don’t have to be thinking about it for the rest of the day, or if I’m mentally exhausted by the time my day is done,
     
    I don’t get depressed since I didn’t miss a workout.   Days I don’t workout messes with mentally.  It has nothing to do with the workout, it is just the thing I need to do daily to keep me sane.  
     
    Some of us go to bar after work, so of us golf, some of us watch movies.  Me, my vice and addiction is the gym.  
     
    Have questions on starting a morning routine?  Please send me a message or start a discussion below.  Someone like you is think the same thing, however they are waiting on YOU to start the discussion.  

    Time in the South

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    I wanted to change it up this week’s post and write a post on my time down south in March.  I’m a big fan of the South, I find Southerns to be some of the friendliest, kindest people.  Southern Hospitality is a thing.  And the only thing better then their weather in the winter is the food!  Folks in the South know how to eat!
     
    I personal watch carefully what I eat, but the one week I was in Louisiana I watch my diet go right out the window.  This trip I had spent about 4 days in Nashville, a week in Louisiana, a week in Savannah Georgia, 1/2 a day in Alabama and visiting the manufacturing plant for BFY Life just outside of Atlanta.  
     
    Overall is was a great trip, the only negative thing was my dog didn’t come with me and the trip was too short.  I drove my passenger van down, stopping in Nashville and Alabama on my way to Louisiana.  I often plan my travel based on where I can stop to rest and workout.  My stop in Nashville was for the BBQ, a workout, and to visit with some friends.  Alabama was for a workout going to Louisiana and going to Georgia. Alabama had a Lifetime Fitness and was a nice stopping point.    
     

    Friendliness  & Hospitality

     
    I had always thought the Midwest was some of the nicest people by geographical region. Not to take anything away from the Midwest but southern hospitality is truly a thing. My time in Louisiana we stayed with a family who each and every year goes beyond what they should to make sure Ryan, his family and myself are well taken care for.  The meals, the accommodations, everything, it is done with care.  
     
    When I was in Nashville, I was maybe a 1/2 block away from the door I was going to enter. The person leaving waited for me to get there and held the door open until I got there.  I’ve never seen someone wait that long to hold the door open for someone.  There is just something different about the attitude and caring for their neighbor in the South. Maybe it is the mild winters?  
     
     

    Food

     
    Friends let me just tell you about the food in the south.  I honestly have no idea how the locals live past 40.  In Nashville their bbq scene has to rival any known city for their bbq.  My personal favorites are Edley’s,  Martin’s and Peg Leg Porkers.  
     
    Now in Louisiana, their cooking is like no other.  The host family we stay with know how to cook. gumbo, Étouffée, steaks, and desserts are the best I’ve had.  The Wednesday before the LA Open commences they have a BCB Party (Beer, Crawfish and Bands).  I go for the crawfish.  It is an all you can eat event, and I take full advantage.   I think this year I had about nine containers full.  
     
    While I was in Georgia I did not partake as much in the local fare as I did in Louisiana.  But everything was made with patience and care, just like in Louisiana.  I just needed to get back on track with my diet and lifestyle.  I feel bloated and weighed down when I eat like I did in Louisiana.   
     

    Weather

     
    While being down in Louisiana the locals all were complaining about how cold and wet their winter was. While I can see from their perspective that it may not have been the best winter, but if you look at from a countrywide aspect.  Their awful weather about 90% of the US would love to have for a winter.  
     
    While caddying for Ryan the weather was in the mid 40’s durning the morning while warming up in to the high 60’s low 70’s in the late morning early afternoon.  So from a harden Cleveland the weather was perfect.  And just another reason why I love the south.