Uh F L A S H Welcome to my world It's not said the videos baby is flash w

for counts Care What's up You are so beautiful to me Can't you see Oh

it's been a while since I sang at the beginning of a podcast This podcast is

um being videoed I'm doing a video doing trying to change things up a little bit Hi everybody out there

for those of you listening You can check out this live video podcast on my youtube channel at

Counts Care C O UN S C A R E altogether Um You could also

do a search and I have a lot of interesting videos on there Some things make

sense Some things don't but I'm not doing these things to please everybody or anybody I'm doing this as

a form of expression self-care I just feel free and I come up with ideas and I

lay out those ideas and what it is it is with my podcast I like to do things

very raw I mean I could sit here and I could practice what I'm gonna

say have it on paper but I don't do that See when I'm working during the day

My life is so organized There's chaos mass confusion sometimes and I love my job But when I come

home I just want to relax So instead of getting overly organized and shifting through papers and

doing heavy heavy research I just turn on uh my equipment and I just go

and the result is what you hear every week on Fridays there's a new episode you could hear about

my adventures Um I actually traveled to some places Um I see different things through

social media I my personal life when I walk out the door something stick with me and I just bring

it up and I talk about those things and when I talk about these things it's my perspective

My perspective is what I experience is from what I based on what I see it is about you know

how I process things and what it means for me and it's not gonna be the same for everyone I'm

totally open to that but I was in a interesting spot last year when I one of

my uh first like five episodes I did something on a body image and I got

into this mode where I wanted to be healthy I I said that I'm gonna exercise I found something

that work I'm gonna stick with it for about a week I'm gonna give myself a

week and I have my mindset on doing this and I did and I stopped See if you go back

to my podcast Um It exercise Tuesday I talk about a uh a process that I went through in

that process I found something that was comfortable No problem I went for walks I would fast walk

I would do pace walking And there's even video footage of my routine that I that I did

You can check it out on youtube people youtube at counts care So I did a video I

showed different things that I was doing I showed myself actually walking and I did that

for one day after after I I initially did it I did that exercise routine for one day

Then I missed a day I got a little bit lazy but then I got back on

board and I exercised again I did a 30 30 minute workout I walked around my neighborhood and I

was doing different exercises the exercises that you see in the video and stuff And

then another day I went and I didn't do it and then I didn't do it for another day Then

I ended up doing it again I was my own worst enemy because in my head

I didn't want to do anything but I would force myself to do it Just do it I thought about

it after that week and I I I used the words that a lot of people use I failed

I felt like a failure but in evaluating that it wasn't a failure to me because I lived the fight

again There's other times that I can get back up and that I can try again

and I did try again But the struggle to exercise was there I struggled with my weight

and I try to eat healthy and I feel like I'm lying to myself because yes

I'm aware that I must eat healthy But then I don't eat healthy I get into this space

where I'll eat some cake and then I'll say oh ok I just eat some cake tonight and then I'm

not gonna eat anything tomorrow any sugar tomorrow And then I get carried away I like the sugar

And then I the next day come there's something else sugary that's in the house or I

think about eating something I think about going to the store and then I put my I get myself

in a trap because then it's in my head I start to have these urges

these cravings and I end up uh eating things that I shouldn't be eating and

it's not just sugar it's protein it's carbs even my water intake I gotta watch

how much water I drink I need to I mean everybody need to drink water but drinking

too much uh water Yeah that could that could be detrimental to mess with your sleep And

of course if you don't get a lot of sleep then it messes with your daily routine Uh and

your overall health So there's a big old it's like Domino's you know one thing's affected

it'll affect another since that podcast I've I've I've had my ups and downs my

struggles I've been in denial I've uh tried to justify my behaviors my attitude and

my weight fluctuates It just it it fluctuates between anywhere between three I will say three and £10 when

I get when I see that I've lost about £10 or so My body stops It feels like

it gets tired and it and I'm in this low I my my I cannot lose

any more weight I exercise I eat you know I it doesn't matter It it it I get

to that point and I I mean it's like a stalemate Nothing happened They feel

like nothing works in terms of losing weight So I get frustrated and eventually I went back to

eating unhealthy and it's a cycle Ok I'm gonna eat healthy then um well then I'm

gonna exercise then I stop exercising Then I start to eat unhealthy And it's a big

cycle How many of you deal with this Probably a majority of you because I talked to many people

about this and it is a big struggle Some people uh resort to surgery um uh different eating plans People

do keto people fast Ah there's just so many different things My body is different I'm trying to

figure out my body I'm working with a doc doctor to figure out my body and what my body

can take and can't take as it relates to my general health Just recently I started exercising

again I started eating better better I still fall into the trap of eating unhealthy If there's something unhealthy

in the house sugar or if there is uh for example a lot of chicken

something cary I stay away from breads I don't care for it too much But I

still struggle with that eating things that I that I shouldn't be eating Sometimes I'm still

justifying But I feel like there is more of a purpose that go into my thinking when

I am deciding what I'm gonna eat when I'm not gonna eat when I'm gonna eat how

I'm gonna eat even how much uh water I'm gonna drink And it's motivated me

to a point where I am going to try it again People Yes I am going to exercise for

a week I am gonna do at least 30 minutes of exercise a day It is what Wednesday right now

I prerecord this uh episodes go out on Friday So what I'm gonna do I am going to I've been

working I've been exercising for three or four days straight I go for my walks 30 minute walks This

is what I shared with everyone before on my on my podcast Um What I do on my 30 minute

walk and it's a loop So I leave from my house I come back to my house but I go

in a circle is that I do a gauntlet and that gauntlet consists of a variety of exercises as I

walk sometimes I would stop I would do push ups Sometimes I would um go um

jog up and down on the curves or I would be punching again You can uh check out some of

this footage on my youtube channel at counts care So I would do different things as I'm walking

fast walking I monitor my breathing inhale exhale breathing from from a diaphragm I still

like doing that I really like doing that because it's not just going to a gym and

lifting weights Um there's just something about that that just gets to me that I just it just

acts as a hindrance I think part of this is when I was younger I played

uh a variety of different sports I was a four a four letter varsity varsity athlete for

two years My junior senior year I like being physical I played football back um

football cross country track and field and football cross country track and field soccer Yes Um so I

stayed I stayed busy but with being in those sports you have to work out lifting weights jogging conditioning

Uh it's it it it really I believe it took a toll on my body I

came out of high school in good shape and when I came out of when I um came out

of college Hm Yeah Yeah My weight was compromised and it started to blow up and being with

my wife having kids I mean time just just wasn't my friend when it came to my

weight So I found a routine that makes me feel comfortable so that I don't feel like

I'm in a gym that I feel that pressure of feel the pain you know Oh

God Yeah Yeah Push that weight I mean I'm not into all that kind of stuff Oh I mean one

day possibly But no I want to enjoy myself So this gauntlet allows me to do a variety

of different things I do anything that comes into my mind I work my upper body I

work my lower body my upper body I typically do um do pushups at different points in

my walk Uh my I I put my hands on the ground and I do

push ups on the ground I do it off of benches I do it off

of railing and I make sure that I put my chest all the way down and all the way

up and sometimes I don't I'm just like whatever Let me just go ahead and do it

as best the best I can And I go in out in out you know I do

uh in my chest my upper body Um I punch in the air Sometimes I uh

spread my uh my arms out and I move my arms I rotate my my uh my

arms forward about 10 20 times Or actually I go 30 40 50 depends on how

I feel And then I go backwards uh backwards uh 10 2030 40 50 times or so

Um and then I uh do lower body work Of course I'm walking But um at points as I'm walking

I do high knee action So I would high knee up up up Of course you can't see

this uh if you're listening to a podcast But uh in track and field we would

do high knees where we would we would uh walk and we would um pick

up our knees and then put our foot down knees up knees down and we rotate I do I do

uh some of that In addition I uh tighten my glutes my butt muscles Yes I did

say that my butt muscles and I uh squeeze my butt muscles I work on my core So I'm tucking

in my stomach when I'm doing these exercises and I am breathing I'm doing upper body lower body work And

I um and I change up the exercises I've been experimenting with that for a very long time even though

I stopped doing it and I found excuses to stop I don't know there's something different So me in

this podcast making his pledge to do a week of 30 more 30 minutes or mia

of exercising I feel I can be successful this time And I said before I'm

gonna keep you updated on what happened I felt so bad that it didn't work out

but this time I am going to keep you updated a lot sooner The next

podcast my goal is to give you an update Let you know what worked what didn't work

Uh I'm not a journaling kind of person I'll keep some notes in and kind of you know see

what that does for me in terms of my psyche my comfort Um my wife she she works out

when she eats healthy I eat healthy My diet I try to stay away from unhealthy things I've

mentioned carbs I try to stay away from bread but if I was to get a

burger OK that's bread with the with the protein You got the meat the the

beef or the chicken I do my best to eat to eat Um the the best way I can And

uh I gotta say that through this process I've been forgiving myself I have to

forgive myself I'm not gonna be perfect and eat healthy all the time If I do eat unhealthy I got

to take responsibility and I have to get back on board and eat healthy again and hope that there that

I could make adjustments where the temptations or um whatever whatever happened that led to me uh eating or doing

something unhealthy try to learn from it to make adjustments and that is so hard I'm not

I I'm this is it's not easy It's really not easy I'm preaching to the choir for a

lot of people and I'm just sharing uh sharing my struggle Is it possible to make

better choices and decisions and be healthy Yes I do believe that it is possible but it takes

more energy than what people uh think I work with with um a lot of people with substance abuse

issues When I work with these individuals a lot of people think that oh I have

it under control I it's no problem I can stop any time Well the problem

is that they say that they can stop but at some point they end up

picking it up and picking up the substance and using it again they relapse relapse is

a part of the overall process when you're talking about addiction or uh substance using behavior we all uh they're

always in a point where where they go through uh denial and compromise the same things that I'm talking about

with food I cannot help but to think of them similarly I'm not gonna say that it is exactly

the same But sometimes I feel like I I have an addiction to food I needed to live hands

down Not understandable We all need food to live But when your body body and mind reacts uh to

food when you hear or see it in a certain way That's when you know things come come into question

That's when you know exercise start to get compromised It's like ok why should I exercise Oh I'm eating so

uh eating so eating will help me lose weight Then I'm not gonna uh exercise It can't it but it

does but it can't work that way You know there are certain things that is needed

that we have to go through to live that healthy life and that comes with making

better choices and decisions So similar to a person that struggles with addiction they're in a place

where at any given point there's things that they see here their senses interact with the with the

environment in such a way where it makes it makes for me losing weight difficult it

makes eating the right foods very very difficult And I have to be realistic about

about um my issues and I feel like I'm coming I'm coming to grips with with what's going

on for my body The reality is that I do have I I have issues and I

got to um be more vigilant about what I eat and stay physically active The great thing

about this uh 30 30 minute 30 workout 30 minutes a day is at my work I like to work

walk with the students I I take the kids for a walk and we talk you know

it's a different It's a therapeutic walk where they when they're as they're walking they're breathing they're

shifting the energy in their body in a different way and it helped it it's not

only helpful for them but it's helpful for me because I get outdoors and I

get to exercise when I talk about 30 working out 30 minutes a day I am thinking when I get

home working walking or working out doing something for 30 minutes when I'm home Um I could count work

But see that's a that's that's a lazy way out I think I'll count work But my goal

my big goal is to work out when I get home at some point for 30 minutes it

would be a plus if I could work out at work if I could go for a walk

uh go up and down stairs I I like going up and downstairs uh in my workout

I do mostly lower body stuff Uh we have steep stairs in one of our buildings

So I like going up and down and I gotta say since I've been working out

my breathing have been better So I'm thinking about endurance Um uh putting some more

speed behind my work I have to share this with you It's important for me to do this and

if you're struggling with your weight eating uh exercising I'd like to hear from you I know I'm not alone

Um but it it makes me happy to be able to communicate this to relate to relate

This is a part of my mental health and my quest to live a healthier lifestyle I put

the challenge out to myself I put the challenge out to you Um I think I did I've I've

been doing this straight for 34 days and I'm talking about a week It is Wednesday So next Wednesday I'm

looking at uh and not ending it I'm looking at continuing it but to give an

update on how how it worked out again keep your eye out for youtube Uh at

Scare C O un S C A R E There's some other videos on there too Um I'll share

I'll I'll I'll share uh one of them with you Actually I got I gotta put some

more uh out there tonight Um I went I've been to Disneyland and Disney World

and going to an amusement park and walking around all day long for 12 plus hours That is a

hell of a workout in itself So yeah you get to take a look at some

of the things that I've seen and done But in in um taking those pictures and video footage

man I tell you it wore it wore me out my legs my feet um Enjoyed it I so enjoyed

it but I got one hell of a workout out of that Um The next podcast uh

with my update I like to uh talk about uh different exercises different activities that can be done to help

you live live healthier What kind of foods Take a look at my youtube I have one called salad

uh that I stumbled on that by accident and I just had to had to show that

So check out salad as well as some other stuff I'm ready to take a shower

drink a little bit of water which I shouldn't be doing because it is said that before bed drinking water

um 2.5 to 3 hours before you go to bed is highly advisable so that the

water can process to your body and that you don't have to stay up Right So that

doesn't affect your sleep The older you get though um the harder it is uh on on

your body your body is adjusting So how the body takes in the water is different

Nobody wants to talk about getting older and some of the changes in um in appetite and

all different things And I'm looking forward to uh having another a podcast about about youth and about

not so youth and I'm in a not so youth area I'd say it with pride

I'm not tripping any but everybody take care of yourselves Thank you for your time And um this is

flash w for accounts care take care of yourself and each other Hm That sounds

very Hm Where did I hear that Jerry Springer by everybody testing 12 testing 12 This

is flash W host of Council

Uh F L A S H Welcome to my world It's not said the videos baby is flash w

for counts Care What's up You are so beautiful to me Can't you see Oh

it's been a while since I sang at the beginning of a podcast This podcast is

um being videoed I'm doing a video doing trying to change things up a little bit Hi everybody out there

for those of you listening You can check out this live video podcast on my youtube channel at

Counts Care C O UN S C A R E altogether Um You could also

do a search and I have a lot of interesting videos on there Some things make

sense Some things don't but I'm not doing these things to please everybody or anybody I'm doing this as

a form of expression self-care I just feel free and I come up with ideas and I

lay out those ideas and what it is it is with my podcast I like to do things

very raw I mean I could sit here and I could practice what I'm gonna

say have it on paper but I don't do that See when I'm working during the day

My life is so organized There's chaos mass confusion sometimes and I love my job But when I come

home I just want to relax So instead of getting overly organized and shifting through papers and

doing heavy heavy research I just turn on uh my equipment and I just go

and the result is what you hear every week on Fridays there's a new episode you could hear about

my adventures Um I actually traveled to some places Um I see different things through

social media I my personal life when I walk out the door something stick with me and I just bring

it up and I talk about those things and when I talk about these things it's my perspective

My perspective is what I experience is from what I based on what I see it is about you know

how I process things and what it means for me and it's not gonna be the same for everyone I'm

totally open to that but I was in a interesting spot last year when I one of

my uh first like five episodes I did something on a body image and I got

into this mode where I wanted to be healthy I I said that I'm gonna exercise I found something

that work I'm gonna stick with it for about a week I'm gonna give myself a

week and I have my mindset on doing this and I did and I stopped See if you go back

to my podcast Um It exercise Tuesday I talk about a uh a process that I went through in

that process I found something that was comfortable No problem I went for walks I would fast walk

I would do pace walking And there's even video footage of my routine that I that I did

You can check it out on youtube people youtube at counts care So I did a video I

showed different things that I was doing I showed myself actually walking and I did that

for one day after after I I initially did it I did that exercise routine for one day

Then I missed a day I got a little bit lazy but then I got back on

board and I exercised again I did a 30 30 minute workout I walked around my neighborhood and I

was doing different exercises the exercises that you see in the video and stuff And

then another day I went and I didn't do it and then I didn't do it for another day Then

I ended up doing it again I was my own worst enemy because in my head

I didn't want to do anything but I would force myself to do it Just do it I thought about

it after that week and I I I used the words that a lot of people use I failed

I felt like a failure but in evaluating that it wasn't a failure to me because I lived the fight

again There's other times that I can get back up and that I can try again

and I did try again But the struggle to exercise was there I struggled with my weight

and I try to eat healthy and I feel like I'm lying to myself because yes

I'm aware that I must eat healthy But then I don't eat healthy I get into this space

where I'll eat some cake and then I'll say oh ok I just eat some cake tonight and then I'm

not gonna eat anything tomorrow any sugar tomorrow And then I get carried away I like the sugar

And then I the next day come there's something else sugary that's in the house or I

think about eating something I think about going to the store and then I put my I get myself

in a trap because then it's in my head I start to have these urges

these cravings and I end up uh eating things that I shouldn't be eating and

it's not just sugar it's protein it's carbs even my water intake I gotta watch

how much water I drink I need to I mean everybody need to drink water but drinking

too much uh water Yeah that could that could be detrimental to mess with your sleep And

of course if you don't get a lot of sleep then it messes with your daily routine Uh and

your overall health So there's a big old it's like Domino's you know one thing's affected

it'll affect another since that podcast I've I've I've had my ups and downs my

struggles I've been in denial I've uh tried to justify my behaviors my attitude and

my weight fluctuates It just it it fluctuates between anywhere between three I will say three and £10 when

I get when I see that I've lost about £10 or so My body stops It feels like

it gets tired and it and I'm in this low I my my I cannot lose

any more weight I exercise I eat you know I it doesn't matter It it it I get

to that point and I I mean it's like a stalemate Nothing happened They feel

like nothing works in terms of losing weight So I get frustrated and eventually I went back to

eating unhealthy and it's a cycle Ok I'm gonna eat healthy then um well then I'm

gonna exercise then I stop exercising Then I start to eat unhealthy And it's a big

cycle How many of you deal with this Probably a majority of you because I talked to many people

about this and it is a big struggle Some people uh resort to surgery um uh different eating plans People

do keto people fast Ah there's just so many different things My body is different I'm trying to

figure out my body I'm working with a doc doctor to figure out my body and what my body

can take and can't take as it relates to my general health Just recently I started exercising

again I started eating better better I still fall into the trap of eating unhealthy If there's something unhealthy

in the house sugar or if there is uh for example a lot of chicken

something cary I stay away from breads I don't care for it too much But I

still struggle with that eating things that I that I shouldn't be eating Sometimes I'm still

justifying But I feel like there is more of a purpose that go into my thinking when

I am deciding what I'm gonna eat when I'm not gonna eat when I'm gonna eat how

I'm gonna eat even how much uh water I'm gonna drink And it's motivated me

to a point where I am going to try it again People Yes I am going to exercise for

a week I am gonna do at least 30 minutes of exercise a day It is what Wednesday right now

I prerecord this uh episodes go out on Friday So what I'm gonna do I am going to I've been

working I've been exercising for three or four days straight I go for my walks 30 minute walks This

is what I shared with everyone before on my on my podcast Um What I do on my 30 minute

walk and it's a loop So I leave from my house I come back to my house but I go

in a circle is that I do a gauntlet and that gauntlet consists of a variety of exercises as I

walk sometimes I would stop I would do push ups Sometimes I would um go um

jog up and down on the curves or I would be punching again You can uh check out some of

this footage on my youtube channel at counts care So I would do different things as I'm walking

fast walking I monitor my breathing inhale exhale breathing from from a diaphragm I still

like doing that I really like doing that because it's not just going to a gym and

lifting weights Um there's just something about that that just gets to me that I just it just

acts as a hindrance I think part of this is when I was younger I played

uh a variety of different sports I was a four a four letter varsity varsity athlete for

two years My junior senior year I like being physical I played football back um

football cross country track and field and football cross country track and field soccer Yes Um so I

stayed I stayed busy but with being in those sports you have to work out lifting weights jogging conditioning

Uh it's it it it really I believe it took a toll on my body I

came out of high school in good shape and when I came out of when I um came out

of college Hm Yeah Yeah My weight was compromised and it started to blow up and being with

my wife having kids I mean time just just wasn't my friend when it came to my

weight So I found a routine that makes me feel comfortable so that I don't feel like

I'm in a gym that I feel that pressure of feel the pain you know Oh

God Yeah Yeah Push that weight I mean I'm not into all that kind of stuff Oh I mean one

day possibly But no I want to enjoy myself So this gauntlet allows me to do a variety

of different things I do anything that comes into my mind I work my upper body I

work my lower body my upper body I typically do um do pushups at different points in

my walk Uh my I I put my hands on the ground and I do

push ups on the ground I do it off of benches I do it off

of railing and I make sure that I put my chest all the way down and all the way

up and sometimes I don't I'm just like whatever Let me just go ahead and do it

as best the best I can And I go in out in out you know I do

uh in my chest my upper body Um I punch in the air Sometimes I uh

spread my uh my arms out and I move my arms I rotate my my uh my

arms forward about 10 20 times Or actually I go 30 40 50 depends on how

I feel And then I go backwards uh backwards uh 10 2030 40 50 times or so

Um and then I uh do lower body work Of course I'm walking But um at points as I'm walking

I do high knee action So I would high knee up up up Of course you can't see

this uh if you're listening to a podcast But uh in track and field we would

do high knees where we would we would uh walk and we would um pick

up our knees and then put our foot down knees up knees down and we rotate I do I do

uh some of that In addition I uh tighten my glutes my butt muscles Yes I did

say that my butt muscles and I uh squeeze my butt muscles I work on my core So I'm tucking

in my stomach when I'm doing these exercises and I am breathing I'm doing upper body lower body work And

I um and I change up the exercises I've been experimenting with that for a very long time even though

I stopped doing it and I found excuses to stop I don't know there's something different So me in

this podcast making his pledge to do a week of 30 more 30 minutes or mia

of exercising I feel I can be successful this time And I said before I'm

gonna keep you updated on what happened I felt so bad that it didn't work out

but this time I am going to keep you updated a lot sooner The next

podcast my goal is to give you an update Let you know what worked what didn't work

Uh I'm not a journaling kind of person I'll keep some notes in and kind of you know see

what that does for me in terms of my psyche my comfort Um my wife she she works out

when she eats healthy I eat healthy My diet I try to stay away from unhealthy things I've

mentioned carbs I try to stay away from bread but if I was to get a

burger OK that's bread with the with the protein You got the meat the the

beef or the chicken I do my best to eat to eat Um the the best way I can And

uh I gotta say that through this process I've been forgiving myself I have to

forgive myself I'm not gonna be perfect and eat healthy all the time If I do eat unhealthy I got

to take responsibility and I have to get back on board and eat healthy again and hope that there that

I could make adjustments where the temptations or um whatever whatever happened that led to me uh eating or doing

something unhealthy try to learn from it to make adjustments and that is so hard I'm not

I I'm this is it's not easy It's really not easy I'm preaching to the choir for a

lot of people and I'm just sharing uh sharing my struggle Is it possible to make

better choices and decisions and be healthy Yes I do believe that it is possible but it takes

more energy than what people uh think I work with with um a lot of people with substance abuse

issues When I work with these individuals a lot of people think that oh I have

it under control I it's no problem I can stop any time Well the problem

is that they say that they can stop but at some point they end up

picking it up and picking up the substance and using it again they relapse relapse is

a part of the overall process when you're talking about addiction or uh substance using behavior we all uh they're

always in a point where where they go through uh denial and compromise the same things that I'm talking about

with food I cannot help but to think of them similarly I'm not gonna say that it is exactly

the same But sometimes I feel like I I have an addiction to food I needed to live hands

down Not understandable We all need food to live But when your body body and mind reacts uh to

food when you hear or see it in a certain way That's when you know things come come into question

That's when you know exercise start to get compromised It's like ok why should I exercise Oh I'm eating so

uh eating so eating will help me lose weight Then I'm not gonna uh exercise It can't it but it

does but it can't work that way You know there are certain things that is needed

that we have to go through to live that healthy life and that comes with making

better choices and decisions So similar to a person that struggles with addiction they're in a place

where at any given point there's things that they see here their senses interact with the with the

environment in such a way where it makes it makes for me losing weight difficult it

makes eating the right foods very very difficult And I have to be realistic about

about um my issues and I feel like I'm coming I'm coming to grips with with what's going

on for my body The reality is that I do have I I have issues and I

got to um be more vigilant about what I eat and stay physically active The great thing

about this uh 30 30 minute 30 workout 30 minutes a day is at my work I like to work

walk with the students I I take the kids for a walk and we talk you know

it's a different It's a therapeutic walk where they when they're as they're walking they're breathing they're

shifting the energy in their body in a different way and it helped it it's not

only helpful for them but it's helpful for me because I get outdoors and I

get to exercise when I talk about 30 working out 30 minutes a day I am thinking when I get

home working walking or working out doing something for 30 minutes when I'm home Um I could count work

But see that's a that's that's a lazy way out I think I'll count work But my goal

my big goal is to work out when I get home at some point for 30 minutes it

would be a plus if I could work out at work if I could go for a walk

uh go up and down stairs I I like going up and downstairs uh in my workout

I do mostly lower body stuff Uh we have steep stairs in one of our buildings

So I like going up and down and I gotta say since I've been working out

my breathing have been better So I'm thinking about endurance Um uh putting some more

speed behind my work I have to share this with you It's important for me to do this and

if you're struggling with your weight eating uh exercising I'd like to hear from you I know I'm not alone

Um but it it makes me happy to be able to communicate this to relate to relate

This is a part of my mental health and my quest to live a healthier lifestyle I put

the challenge out to myself I put the challenge out to you Um I think I did I've I've

been doing this straight for 34 days and I'm talking about a week It is Wednesday So next Wednesday I'm

looking at uh and not ending it I'm looking at continuing it but to give an

update on how how it worked out again keep your eye out for youtube Uh at

Scare C O un S C A R E There's some other videos on there too Um I'll share

I'll I'll I'll share uh one of them with you Actually I got I gotta put some

more uh out there tonight Um I went I've been to Disneyland and Disney World

and going to an amusement park and walking around all day long for 12 plus hours That is a

hell of a workout in itself So yeah you get to take a look at some

of the things that I've seen and done But in in um taking those pictures and video footage

man I tell you it wore it wore me out my legs my feet um Enjoyed it I so enjoyed

it but I got one hell of a workout out of that Um The next podcast uh

with my update I like to uh talk about uh different exercises different activities that can be done to help

you live live healthier What kind of foods Take a look at my youtube I have one called salad

uh that I stumbled on that by accident and I just had to had to show that

So check out salad as well as some other stuff I'm ready to take a shower

drink a little bit of water which I shouldn't be doing because it is said that before bed drinking water

um 2.5 to 3 hours before you go to bed is highly advisable so that the

water can process to your body and that you don't have to stay up Right So that

doesn't affect your sleep The older you get though um the harder it is uh on on

your body your body is adjusting So how the body takes in the water is different

Nobody wants to talk about getting older and some of the changes in um in appetite and

all different things And I'm looking forward to uh having another a podcast about about youth and about

not so youth and I'm in a not so youth area I'd say it with pride

I'm not tripping any but everybody take care of yourselves Thank you for your time And um this is

flash w for accounts care take care of yourself and each other Hm That sounds

very Hm Where did I hear that Jerry Springer by everybody testing 12 testing 12 This

is flash W host of Council