Enough of bar lady, ladys boy and Trump treads, lets focus on physical and mental awareness and health. As much you working out your physical body, it is beneficial to also focus on your mental health, and the strange thing it kind of walks hand in hand. 

 

Mental and physical health are deeply interconnected and mutually reinforcing: improving one can lead to improvements in the other. Good mental health supports physical well-being by encouraging healthy habits like proper nutrition and exercise, while poor mental health can lead to negative physical outcomes like chronic illness and sleep problems. Conversely, physical health impacts mental state through factors like exercise-induced endorphins, while poor physical health, such as chronic illness, can increase the risk of developing mental health conditions

 

Let’s focus on positivity and future goals even it is just to maintain status Q which is to late when the bull pie hits the fan, so lets do it! Share your exercises, your experience and motivation for keep going, and not give up on what gives you the traits in daily life. 

 

 

 

 

Have a good day

 

 

Got up late so only 3km walking around the park cos it was hot.

Yesterday was 25km cycling on the MTB.

Ran my daily 120 flights of stairs and walked 5km. Usually only do the walk two times per week.

In progress 4 km walk warm up to gym, 5min rowing, back and triceps

 

Nice day to walk to the gym

12c

 

3 hours ago, Hummin said:

What did you do today to improve your Healt 

Girlfriend and I got intimate twice today. 

 

Reducing risk of prostate cancer, I reckon I'm zero risk. 

 

Three mornings a week playing sports, alternating with stair climbing the other four days. At 79, I don't want to overtrain. I just want to be able to keep playing.

8 days back in Thailand and managed 6 days at the gym, 4 days walking the beach, and doing my morning mobility and soft stretching program every day.

 

This as a morning ritual is a good start to add more later. 

 

 

 

 

 

 

On 10/12/2025 at 5:02 PM, SAFETY FIRST said:

Girlfriend and I got intimate twice today. 

 

 

Did she even notice? 😉

100 press-ups and 100 squats each day (25x4 in sets).

I love the gym, pull ups/dips etc ...but sadly my muscles and back just disagree and now not worth the injuries.

2 minutes ago, noobexpat said:

100 press-ups and 100 squats each day (25x4 in sets).

I love the gym, pull ups/dips etc ...but sadly my muscles and back just disagree and now not worth the injuries.

 

Which exercises in particular gave injuries?

Boom-boom'ed with the gig for 30 minutes with the maximum sustained heart rate in interval and cool-down cycles.

2 minutes ago, FruitPudding said:

 

Which exercises in particular gave injuries?

 

Anything like a lat pulldown or pull ups hits my left side back muscle.

Shoulder press does my right shoulder in.

Bicep curls does my right elbow

Just a disaster 😅

 

I got one of these for about 2,500 baht, which helps to fight simple tightness. It's powerful but can only do so much.

 

Just home a few days, and managed two hours in the gym already, and got some more accessories delivered. 2 500,- baht only 

 

 

Did a quick diet program which should give me the macros I need to build muscles and become leaner again. Just 9 days back in Thailand with 3 days total in Bangkok and 7 days in hua Hin gained 2 kg easily. Now back to the drawing board. 

 

Raw Estimated around 2000 kalories +- total calories 160g protein total 160g karbs 60g fat 

 

06:30

 30g Protein with 3-5g creatin shake + banana

 

08:00

Breakfast 

2 eggs 

150g rice 

100g vegetables 

 

10:00

20g protein shake 100g fruit 

 

12:00

Lunch

200g meat/fish 

150g rice 

100g vegetables 

 

16:00

Dinner 

200g meat/fish 

150g rice/potatos

100g vegetables 

 

19:00

30g protein shake

Lunch as ordered on the mark

 

150g cooked rice 200g pork meat 50g onions 20g long green beans 30g mushrooms protein carbs

 

The estimated total calories for a meal with the listed ingredients is approximately 460-650 calories, largely depending on the specific cut and fat content of the pork meat, and whether cooking oils or fats were used. 

 

Dinner after leg day

 

 

We now have a small homegym,somethings i build myself but we just bought a very nice

station.

I used to own a gym years back but now in my old age i just work out with lighter weights but a lot more reps.

It does the trick minus the injuries.

The tiny boss around here likes to work out and she is getting pretty good at it.

She is 44years old and around 40kg with nice definition and she has only worked out for about a year now.

 

Another day in paradise

 

 

 

Can't trust it, but approximately guide, where I eat three meals a day, 200g fruit, additional 70g whey protein 

 

Goal to keep below total 2300 calories a day.  Net maintenance weight 2800 - 3000 a day.

Today chest biceps front and middle shoulders. 

 

One week since back home, and one kg down from Hua Hin. That’s how it is, 2 kg gained in 9 days, one week to lose one kg. 

 

 

Word puzzles are said to be best for your brain

10 minutes ago, 3NUMBAS said:

Word puzzles are said to be best for your brain

 

Many things can improve your brain health, as long you do not get stuck in a negative way of thinking, but solving new puzzles everyday is a good way to keep your brain busy and healthy. 

swimming 750 m in 24 C water -- first day in about a week no wind gusts at 6 AM

Recently switched to stationay 45 min everyday, now a year.

From five miles a day walks.  77

Another day in paradise 

 

Renewed my OA extension, one hour in and out. What a blessing living in Isaan, and best of all, no traffic either. 

 

Lunch at Robinson wasn't that bad, at least quality protein for as much you want to eat for 550,- I think it was. Just had as much clean meat and squid as I could, and fresh vegetables.

 

Roundtrip 186 km total included visa renewal and lunch 5 hours.

 

Now back training 

 

 

 

Another day in paradise and starting the day with a walk, some body movements coffe and my protein shake with today’s fruit. Just whey protein and fruit from the garden, which was passion fruit this morning. Often I use banana, or mango when it is season about 100g

 

What do AI say about protein shake with fruit first thing in the morning, good or bad?

 

A protein shake with fruit first thing in the morning is 

a healthy and effective breakfast option when prepared correctly. It offers a quick, convenient, and nutrient-dense start to the day that provides sustained energy and supports various health goals, such as weight management and muscle building. 

 

Benefits

• Sustained Fullness: Protein is highly satiating and, combined with the fiber from the fruit, helps reduce the hunger hormone ghrelin, keeping you full until lunch and potentially reducing overall daily calorie intake.
• Nutrient Boost: Blending in fruits (like berries or bananas) adds essential vitamins, minerals, antioxidants, and complex carbohydrates. This diversity of nutrients is better than a protein shake alone or a carb-heavy breakfast like a pastry.
• Blood Sugar Management: Pairing fruit (a source of carbohydrates) with protein and healthy fats helps slow down digestion and the rate at which sugar enters the bloodstream, preventing sharp blood sugar spikes and subsequent energy crashes.
• Muscle Support: Consuming protein in the morning helps prevent muscle breakdown that can occur overnight (a catabolic state) and provides the amino acids needed for muscle repair and growth, especially if you work out in the morning.
• Convenience: Shakes are quick to prepare and portable, making them an excellent option for busy mornings when you don't have time for a sit-down meal. 

 

Potential Drawbacks/Considerations

• Nutritional Variety: While a shake can be nutrient-dense, it shouldn't replace all meals. Ensure you still eat a variety of whole foods throughout the day to avoid any nutritional deficiencies.
• Added Ingredients: Be mindful of store-bought protein powders or additional ingredients (like fruit juices or excessive nut butter/seeds) that may contain hidden added sugars, artificial sweeteners, or high calories. Stick to a serving of fruit and use water, milk, or a non-dairy alternative (like almond milk) as a base.
• Calorie Control: A healthy shake should ideally be around 350 calories with at least 20g of protein and 6-8g of fiber, especially if weight loss is the goal.
• Digestion: Some people might experience digestive issues with certain protein types, like whey, so it may require some experimentation to find the best powder for you. 

Conclusion: A protein shake with a serving of fruit is an excellent, balanced, and healthy way to start your day, provided you use quality ingredients and don't rely on it for every meal

 

 

Well deserved 

 

Tomorrow rest day

 

Pounding the pedals most days when it’s not raining ,try to average 5 miles on an app,good for the brain ,planning a route and staying upright I reckon

 

For the past week I have done a minimum of 12, 000 steps a day

 

It's not easy though 

This was combined thru treadmill, walking at work ,walking to work etc

4 minutes ago, georgegeorgia said:

For the past week I have done a minimum of 12, 000 steps a day

 

It's not easy though 

This was combined thru treadmill, walking at work ,walking to work etc

Well done 👍 

On 12/2/2025 at 6:08 AM, KhunLA said:

 

 

 

Consistency both exercises and diet will give results. It not so complicated really, but it takes basic knowledge and willing to make the changes if necessary.