A lot of changes

Hi.

Sorry that i haven written anything here for a while. It has been a very busy week for me, we are moving out from NOON Restaurant temporarily while we wait for a new contract. We have rented a big house in Saladan and both that and my garage are being filled with stuff from the restaurant.

I have moved my workshop that i had at Noon to the garage, it is great to have all my tools at one place.

About the move, the truth is i can not tell you exactly what is going to happen with the restaurant but everything is going according to our plan. I will write more about this when everything is official. In the mean time i will write about the things i am allowed to disclose so far.

I have been following my training schedule now for 8 weeks and it has given great results. More muscle and a steady weight just below 80 kg means my BMI is slowly getting lower. I must confess i have had a couple of drinking nights this week. Yesterday was Thai New Year, Songkran water festival and as tradition everyone splashes water on each other, drinks a lot of booze and have fun.

The day started early with our staff in the temple in Oldtown with traditional Songkran celebration.

Our staff giving food for the munks.

Everyone had food at Kao Yai Restaurant and after that it was of to long beach to party all afternoon. Noon was closed to give the staff some fun time off.

I took the car back to Saladan to first go to the gym and then join in the celebration later in the afternoon, it was tough to stay motivated at the gym knowing everyone was out having fun but Thursday is leg training day and has to be done.

Today i woke up around 10 am with a headache, long time since that happened but definitely worth it. Noot left early for an appointment in Trang and i have been fixing in our new house all day. Went to the gym around 8 pm for shoulders, traps and forearm training day. I had a great workout despite the night before, checked my blood pressure when i got home and everything looked fine despite some alcohol and a bit less healthy food over Songkran.

The blood pressure seems to be ideal, very happy for that and i was  not really resting either 🙂

Heart-rate rated as excellent but when i am really relaxed i am convinced that i would pass for athlete these days. Not bad for a 52 year old who was in really bad shape 6 months ago.

So i am patting my self on the back for this and feel pretty proud about it 🙂

Have a great day all.

Jan

 

 

 

 

 

Sugar

Hi.

Been going 5 months to the gym now and it is starting to pay off. Still have a long way to go to get to where i would like to be but it is getting closer.

No six pack yet but but definitely getting closer, you can see the outlines and my abdominal split is just about healed up. Staying away from sugar as much as i can combined with a healthy diet most of the time really helps me to feel much better both physically and mentally.

I really am happy that i changed my life around before it was too late, knock on wood. Who knows what happens tomorrow all we can do is do the best we can and be true to ourselves. I was happy to wake up today and realize that i have been sober for a week since my friends birthday last Thursday and i haven’t even thought about it.. weird but good 🙂

Talking about sugar… saw this outside a 7 eleven in Saladan the other day, the biggest sugar villain in the world (maybe) have a BMI meter outside 🙂 Try to find something sugar free in your local 7 eleven and you will quickly realize it is like mission impossible. Do they do this on purpose to make people depressive 😉

 

Thats it for today folks, tomorrow i will go a quick trip to Krabi to get some stuff for a house we rented in Saladan. more about that in a couple of days.

Have a great day all.

Jan

The Core

Hi.

Today i just wanted to write some more about a problem i´ve been fighting for some time. A few moths ago i wrote about my abdominal separation problem also known as Diastatis Recti.

Here is what the web says about it:

“Diastasis Recti means your belly sticks out because the space between your left and right belly muscles has widened. You might call it a “pooch.” It’s very common among pregnant women. … “Diastasis” means separation. “Recti” refers to your abmuscles called the “rectus abdominis.””

Very common among pregnant women and also quite common among men with big bellies. As people who knows me know i had a big belly for a long time, that and a desperate attempt to do crunches and sit-ups before work everyday at Gumbalde, Gotland last summer got me in to the situation i was in.

In the beginning when i realized i had a big pooch on my belly when i turned in certain positions i was suspecting it was a hernia or even worse some kind of cyst.  This was the original reason i actually went to see the my doctor in Trang and got the news about my fatty liver and bad blood works.

Anyway, the ultrasound did not show anything unusual on my stomach and i started  researching myself and finally i was convinced it was an abdominal separation that caused that pooch on my belly. There is not much information to be found about this problem among men so i researched what i could and adapted the information into my training not to make matters worse.

Today my big belly is gone and i just have a very little bulge on top of my abdomen. I guess the only reason i don´t have a six pack today is that i have been strengthening up all the muscles in my abdomen except my rectus abdomins.

Strengthening up the transverse abdomins is aspecially helpful to close the gap in the rectus abdomins.

Here is one of the good exercises i´ve been doing over and over that does not make matters worse. Today i work out different muscle groups 4 days a week, i wear a body belt to keep my abs together even if i don´t really need it i like the support.

Now for me its all about building a strong core again, i am on my way. The yoga practices i´ve been doing and the massage and stretch to get more flexible in the legs is all connected to strengthening the core.

Today is Thursday and its “Quads, Hamstrings & Calves” day at the gym for me, i guess many people dread leg day but i kind of like it and knows it has to be done..

So i just get in there and do it, empty my brain and go at it with a smile 🙂

Some good music helps.

Yesterday when i was in Saladan i saw one of my friends dogs getting hit by a car, i managed to get a hold of him and he got the dog to Lanta Animal Welfare and then to Bangkok Krabi Animal Hospital in Krabi for x-rays.

The dog´s name is Panda and it looks like he is going to be ok, just a bit smashed up and needs to loose a bit of weight what i understand. The traffic on the island now is frantic, there is just too many cars, people and animals on the road. I am so happy that the dog hopefully will make a full recovery..

I was supposed to go to Laanta Lanta festival in Oldtown last night but totally lost interest, Panda´s scared eyes and hes owner crying over finding hes beloved dog in pain kept me home contemplating how fragile life is and how quick things can change. Noot kept the Alnaeus flag flying high at the festival anyway 🙂

Today is the last night of the festival and i might go down there after the gym to get some protein in my body. Here is a video of a really great band that was playing outside Malee Malle 2 nights ago.

Awesome band at Malee Malee tonight. They playing 2 more days, dont miss to see them at Lanta Festival 🙂

Posted by Jan Alnaeus on Tuesday, March 7, 2017

Have a great day all 🙂

Jan

 

Progress, setbacks and the future..

Hi.

Today i wanted to talk about my health a bit more. Last week was a great gym week for me, i tested out my new 4 day a week workout schedule that had been in the works for quite some time.

Considering the limited amounts of machines and weights at my gym i must say it turned out very well, with a few minor adjustments next week it will be just awesome. There is no barbells but almost all those exercises can be done by dumbbells, There are dumbbells from 5 – 50  pound which ruffly translates to 2,5 – 22,5 kilos, even if i use the max weights for exercises like pullovers and rows it is enough weight for another couple of months use. About the machines, there is a cross trainer for warm up and my cardio. There is a pec dec and a chest press for chest day and 2 machines for legs plus a cable machine with sitting or standing options, what more do you need.

As i wrote about before i am almost always alone in the gym, i am usually able to do half an hour stretch/yoga after my workouts and i don´t like to do that with a lot of people around. Overall i don´t miss the extra machines or barbells at all.

My workout schedule that i use now going to be alive for another 7 weeks and then i will evaluate where to go next. Maybe its time to change gym then or maybe go on towards more cross fit or running, time will tell.

About my diet, now when my liver is healed up and my excess weight is gone i have been downsizing the amount of things i put in my mouth everyday.

On a normal training day i usually start the day with multivitamins and omega 3 washed down with a glass of water mixed with organic apple cider vinegar. For breakfast i eat a sturdy portion of oatmeal with 2 bananas and a bit of milk. Before the gym i drink chocolate milk with whey protein that i mix with a shot of espresso, it gives a good boost. After my workout i usually treat myself to a protein shake with blueberry’s and banana, then shower and relax. I try to take a few grams of creatine everyday and i drink a lot of jiaogulan tea.

I still consume very little refined sugar, that means no soda whatsoever. No potatoes, white bread, white rice and pasta. I consume large amounts of chicken, fish, eggs, cheese, vegetables and fruits. If i drink alcohol i try to stay away from beer and have a whisky/soda or vodka/soda instead, the hangovers i used to have was deadly and i never want to go back down that road again. If i have a “heavy” night out i usually make sure the day after is resting day from the gym and that i drink a lot of water before bed.

Well that´s pretty much it for today folks, feeling a bit of a cold creeping up on me so a nice cup of tea, some strepsils and CliniCold tablets and i hope to be as good as new for tomorrow or at least for Monday at the gym.

Also worth mentioning, a couple of days ago when i had my massage Dang promised to help me to get more flexible so i can get into a proper lotus position. She did some twisting and turning for half an hour post my massage and i got more flexible straight away but it will surely take 3 more sessions and it will hurt like hell to get proper flexibility back. To many hour in front of the screen and on the bikes has taken it´s toll and as she said; you need help with this, it is hard to do yourself. It will be good for my lower back and posture, great to have skilled people helping you out. It will be totally worth the pain in the end.

Here´s what´s been in my headphones at the gym this week 😉

Have a great day all!

Jan

 

 

 

New workout routine

Hi.

Days go by so fast, its incredible. Today was Valentines day and we had friends from Gotland over to the restaurant for dinner. It was nice to meet old friends again.

 

Janne Bertholdson entertaining 🙂

After everything quieted down here i got a chance to finish my new training program. I will be training 4 days a week from next week. Here is the schedule:

Monday; Back and Biceps.

  • Dumbbell dead-lift
  • One arm dumbbell row
  • Lat pull-down
  • Chest supported dumbbell rows
  • Seated cable rows
  • Biceps curls
  • Concentration curls
  • Seated dumbbell curls

Tuesday; Chest and Triceps

  • Flat dumbbell bench press
  • Incline dumbbell bench press
  • Bench dips
  • Pec dec
  • Machine chest press
  • Dumbbell scull crushers
  • Seated overhead dumbbell extensions
  • Cable triceps extensions

Wednesday; Rest

Thursday; Quads, Hamstrings and Calves

  • Crush grip goblet squat
  • Dumbbell leg press
  • Dumbbell lunge
  • Leg extensions
  • Dumbbell stiff leg dead-lift
  • Leg curls
  • Standing dumbbell calf-rise
  • Seated dumbbell calf-rise

Friday; Shoulders, Traps and Forearms

  • Seated dumbbell press
  • Seated Arnold press
  • Dumbbell lateral raise
  • Hammer grip incline dumbbell bench-press
  • Dumbbell upright row
  • Dumbbell shrug
  • Dumbbell wrist curl
  • Farmers walk

Saturday and Sunday; Rest

All exercises are modified to suit what is available at the gym. Every workout will start with 10-15 minutes cardio followed by a short pre-workout stretch and warm-up.

After every workout i will do a stretch and yoga combined session of 15 minutes, the workout time will not exceed 1 hour. I will keep the exercises to 3 sets each and between 8-15 reps, in some of the exercises i will do 5 minute burnouts. I will to planks, not sit-ups after every workout as well, my abdominal split is almost healed and almost ready to go hard 🙂

That´s it, hope this, together with a balanced diet will work in my favor, would be cool to gain a bit of muscle mass 🙂

Here is a picture of me and Peters dog Clay hanging out by the pool a couple of days ago.

Have a great day all!

Jan

 

 

 

Down south..

Hi.

Spent the last couple of days down south.

Yesterday me and Noot left Lanta early for one of my mandatory visa runs to Wangprachan border checkpoint in Satun. We drove our Nissan Almera and arrived mid day, there was very little people and no queue at the checkpoint. Everything went very fast and smooth.

Took a quick look in the tax-free shop and found 3 one liter bottles of Teachers for 760 baht, that is like 190 Swedish crowns for 3 bottles… that is so cheap. Whisky – soda coming to a bench nearby soon 😉

After the border run we went to our house and Noots parents in Phatthalung to spend the night. The next morning, today was the time to go see my doctor in Wattanapat Hospital in Trang.

I did abdominal ultrasound, blood works, urinal check and sperm count. The sperm count was as expected not the best result but the rest was absolutely great. No signs of fatty liver anymore and all the other tests showed excellent results. That was a big relief for me and Dr Harper and Noot was also very pleased. All the hard work the last few months actually paid off, i almost could not believe it. About the sperm test, i will get back to that and my progress in the not so distant future. I was suggested to have my next checkup in 2 years time, yeah 🙂

As we were in Trang i passed by the Tops market in Robinson Department store.

Time to stock up on organic apple cider vinegar 310 baht.

We stopped at pack Meng Beach on the way back to Lanta for some late lunch.

So today was my 97th day sober in a row, when i feel ready i will have a drink or two with friends. Mission save the liver and get healthy accomplished. Thanks all for the support, tomorrow i will be back in the gym again for a good workout.

Now time for bed, sleep well!

Jan

 

 

 

Changes, maybe…

Hi.

Today i woke up at 8 and let the dog out, went back to sleep until 10..  im so lazy 🙂 Noot came back really late so did not fell asleep until 4 am last night. Anyway i think i got enough sleep, did half an hour yoga and after this it´s of to the gym again.  I have been planning to change my training a bit, i am running out of fat to burn and don´t want to be too big but lean and strong instead.

This pic is from our condo in Krabi a couple of nights ago. I bought a protein supplement from Club Protein Online, 820 baht for a 1 kilo pack.

Great price and amazingly quick delivery with Kerry Express for 50 baht. So going to consume some of this after every time i work out to make sure my muscles get enough food. I also ordered some Creatine from Lazada.

Got 300 gram pack for 590 baht at Lazada, not to bad. Creatine is good for reducing muscle recovery time and helps to boost ATP.

“Adenosine triphosphate (ATP) is the biochemical way to store and use energy. For your muscles — in fact, for every cell in your body — the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy.”

I will take this in small doses before i train, not hundred percent sure how it will affect my liver so have to be a bit careful and not go over the recommended dosage.

I have been developing a new training program that i will try out today, my idea was to start training short training sessions 5 days a week focusing on separate muscle groups each time.  After giving it a lot of thought i realized that wont work for me, i think i have to do a whole body workout every other day as usual instead. It is time to attack the muscles in a different way though not to get stuck on a plateau where nothing happens. The gym where i train don´t have barbells (i am completely happy with that at the moment) so i will do:

  • Dumbbell swings
  • Dumbbell triple rows
  • Dumbbell curl and press
  • Crush grip goblet squats
  • Pullover
  • Farmers carrier
  • Thrusters
  • Incline bench press
  • Bicep wall curl
  • Seated leg curls

for a couple of weeks. I will start exploring “Rest-Pause Training” and see where that takes me.

“By resting or taking a 10-15 second pausebetween each rep you can actually help increase your strength and muscle hypertrophy. Restpause training breaks down one set into numerous mini-sets, with 10-15 second rests in between.”

That´s it for today folks, tomorrow i am of to the border and then a quick stop at my parents in law and then a visit to my doctor in Trang on Wednesday.

Have a great day all!

Jan

2 Months sober

Hi.

Yesterday i have been sober for 2 months and going to the gym for 3 months.

Here i am in our condominium in Krabi a couple of days ago, 85 kilo and feeling better than ever. Maybe need a shave though.

Breakfast yesterday on the balcony.

It has been a rewarding journey so far, starting very obese at 98 kilos 3 months ago to 85 kilos today. I will continue to be sober for one more month until the 8th of February when i have an ultrasound scheduled for my liver. After that i will have a glass of wine or two but in moderate amounts and on special occasions.

My training will continue and i will try to get my BMI down even more than it is now.

Thanks to the good doctor Harper for good advice, to Conny at Twin Lotus for letting me use their gym, to Oscar for the coaching, to Dang for patching me up every week and to my lovely wife Noot for being by my side. Im happy that my many hours of studying different training methods and dietary issues plus all the hard work i put in so far paid off.

Dr Harper, Wattanapat Hospital in Trang. Can highly recommend her, she is a very able doctor. She is married to an american an her English is immaculate.

Have a great day!

New stuff

Hi.

Yesterday i got a new supplement that i gonna try out.

Lutein and Zeaxanthin is supposed to be protective and good for your eyesight. It can improve your night vision and will help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight.

I always had bad eyesight, especially my night vision is bad. Im also a bit crosseyed, my right eye is a “lazy eye” and just dont work as well as my left. I will try taking this supplement for 2 months and evaluate what benefits and possible side effects it will bring for me. I will write an update in 2 months or when i see an improvement. Found this on Lazada, 2 months supply for 213 baht.

Yesterday i found a new Organic Apple Cider Vinegar in Saladan, Lanta Mart.

American made Brook brand for 278 baht, a bit pricey as usual for Lanta Mart but sufficient until i get to Robinson in Trang where they have a Tops Market that sells the Bragg Brand “with the mother”.

In the South you can find The Tops Market in Trang, Phuket, Hat Yai and Nakhon Si Thamarat. They are good for organic products and Tea.

Tops Market

Need to take my crazy puppy Pepper out now before she eats up my gym bench, lol.

Have a great day all!

Jan

 

 

Why this Blog

Hi

There is a couple of reasons why i started this blog in the first place.

  1. Writing about my personal progress helps me keep the focus and understand the changes that is happening to me from an “outside looking in” perspective.
  2. I did not want to spam my friends on social media with this stuff. If i would have, they would “hate” me for it lol. Constantly babbling on about health related stuff is probably more than enough and if any of them want to know more they are welcome here. 🙂
  3. I like the idea that if anyone was/is in the same situation as me.. maybe someone can get inspired and get better control over their lives, that would make me very proud and happy.
  4. I like to write, it gives me kind of a kick. I would love to be able to write a book before i leave this earth.

Today i was at the gym as usual and to my great joy i am down to 86 kilo 🙂

Something like 13 cm are gone around the waist, it´s time to make a new hole in the belt very soon.

Stronger, healthier and more focus – hell yeah.

Have a great day!

Jan

 

 

My Gadgets

Hi just wanted to talk a bit about the gadgets that help me keep track of my health progress.

  • Digital LCD Wrist Blood Pressure monitor/Heart rate meter. Bought at Lazada for 341 baht, works really well and makes accurate readings. It helps me to keep track of my high blood pressure that is now back to normal again.

  • Xiaomi Mi Band 2 Fitness tracker. It features a step counter, heart rate monitor and sleep tracker. 3 weeks use on one charge, compatible with android apps and Google Fit. It has notifications for calls, text messages and selected applications. It is a great gadget and very affordable, i bought mine with free delivery on eBay for just a bit over 1000 baht.

  • Exeter Thermo Pad KT010. Great for relieve muscle pain (especially in my bad neck) and increase blood circulation. Bought on Lazada for 1490 baht.

Have a nice healthy day!

 

Chinese Herbs

Hi.

Today i was in Krabi Town to visit my Chinese herbal doctor.

Had a good chat with him, he is a lovely old man 🙂  My wife helped out with the translation.

He said: “You are doing fine, no need for any herbal medicines.” Thanks to the good doctor for that.

Here is his business card with address and website if anyone is interested to visit him or buy something.

A good tip is to call before you visit to make sure he is there.

Ended up refilling my finished stock of multivitamins instead @

4 months supply for 495 baht, not bad 🙂

Have a great day!