THE KIOSCO JOURNAL
Khaki Indy Ole Southern Cowboy Observer Journal
Annual Physical For Those Guys Over the Age of 40: My Annual Physical The Ultimate Scorecard of my Diet & Routine Workouts 6 x Week. Just had my annual physical last Week that I encourage guys over 40 to schedule with your Doctor
I’m writing to guys, but this goes for ladies just as well to schedule your annual physical with your family doctor. I use it as a scorecard to indicate how effective my diet and workout is especially for those of us that are over the age of 40. I’m 66 years old and I still follow the same kosher diet and workout program that I did in my mid 20’s.
Besides trying to stay in shape, my real objective is to avoid any medication for the usual conditions that are age related like- hypertension, diabetes, heart disease, and cancer, just to name a few issues. Life is precious and nothing is guaranteed in this life except for God’s Love and Mercy that I depend on each and every day that I wake up to start a busy schedule, even though I’m retired.
My First Test was the Weigh In during My Annual Physical
I usually measure my waistline as opposed to weighing myself on scales. I prefer to use a simple tailor’s cloth tape to measure my waistline each week. My waistline is 28.75- inches as of this morning. The nurse in my physical had me step up onto the scales with shoes and clothes on while I was holding my breath with anticipation.
To my surprise, I weigh in at 151 lbs. If you take off 3- lbs for my shoes and blue jeans with a T-shirt, my estimated weight would have been 148- lbs. My BMI was 18.9, Blood pressure 120/70, fasting glucose was 92, and my PSA was below 5.0.
The Doctor gave me a Blue Ribbon on my scores for a guy that would be in their mid-30’s.
Your Diet Doesn’t have to be Unsatisfying nor Your Workout Difficult to See Results
My diet is based on two premises of WHAT I eat (MIR of 3.25 or less) and WHEN I eat (between 9 a.m. to 6 p.m.). When I started the MACS DIET on November 28th, 2014, I lost 4- inches during the month of December and 6- inches within 13- weeks after starting.
But inches and weight wasn’t all that I was dropping, I dropped about 30- years off the appearance of my skin where I had the same skin condition that I had in my mid-30’s. In the photograph below, taken this morning (29Aug2023), after my morning workout and cool down, I’m shown here at age 66.
The photograph above, shows all the exercise equipment that I workout with that consist of basic dumbbells, resistance tubing, an AB Roller, boxing bag, Medicine Ball, and exercise bike just to the right. I keep everything pretty simple during my workouts.
Part of Aviation is being Confined to the Cockpit Between Fuel Stops
One reason that I want to stay in shape is so crucial for me is the time that I spend in the cockpit over 2- hours between fuel stops with limited mobility in the cockpit that can cause health risks. One health risk that I developed was sciatic nerve issues with the standard discomfort of pain, numbness, and balance issues after 42- years in aviation with 550- flight hours per year.
The Bench Dual Crunch
There is one particular exercise routine that I have found to have totally relieved my sciatic nerve symptoms that I do twice a day in my Oasis-Mojave GYM, shown below. I call it my Bench Dual Crunch that I do in between my 4 sets of bench press reps. Within two days, I found total relief from my sciatic symptoms. I do a total of 40 Bench Dual Crunches and 40 Bench Presses using two- 45 lb dumbbells for performing the presses.
NOTE: To help me perform the Bench Dual Crunch properly, I raise my neck to help take stress off my lumbar area.
I do 4 sets consisting of 10 reps per set of Bench Dual Crunches and Bench Presses with a 15 second rest period between each set of Bench Presses and Bench Dual Crunches. You will be surprised at the increased amount of stamina and endurance you will gain with just a simple 15- second rest period between sets.
Both my MACS Health & Fitness Program with my videos are in my E-book below: