FREEZING COLD IN SUTHERLAND! IT MAY NOT LOOK COLD,
BUT THIS IS AUGUST, AND MAN IT IS CHILLY! THEN THE
This photo was taken the next month outside the
I wrote this to illustrate what it
means to have good health as most guys looking at my
site will be guides etc, and you need to be fit so
this will help you all who cannot understand blood
health, are you a smoker, drinker or both, are you
overweight? Or slender? These are questions you
should ask your self, especially if you reach the
age from 38 onwards. How’s your cholesterol
reading??? How about your blood pressure or heart
rate? All these things most of us never worried
about in our twenties and late 30’s, hell even some
of us in our 40’s don’t bother!
If you like to
party and put the beers away what do you do to keep
in shape? Do you look after yourself or just carry
on day by day? Remember your life can change within
a few seconds, one minute you may be working on the
lands on the tractor, and then you may awake to find
yourself in a hospital with pipes coming out of you
all over the place!
Avoid heart attacks, strokes and
other terrible health issues, look after yourself!
When we are young to many of us
think it’s all a great party, drinking, having a
braai or smoking and overeating and trying to out do
a friend at what he does etc, we don’t think about
what’s to come!
I was checked at the doctor after
I felt tired and exhausted, I was 41 years old, I am
5 foot 8, and weighed in at 85 kilos, the doctor
went into panic mode at my cholesterol reading of
6,7 and handed me the verdict. I had to lose weight,
and get my reading down. It should be below 5. It
took me 2 months to get my weight down to 68 kilos
and my reading was 4,3 in blood count.
This is an excellent reading.
Today I am between 4, 3 and 4, 7 and my weight is a
steady 72 kilogram. I have my blood checked 4 times
a year and watch my readings, and my pulse is a 58
(super fit). I class it as eat well, feel well and
I come from a family with
cholesterol troubles, so I must be careful, for
years now I don’t eat red meat, milk, cheese, cakes,
eggs, animal fats, shell fish, no hamburgers or oily
chips, and not even pancakes or waffles. Even fizzy
drinks are out! I cannot eat these things as they
contain HIGH cholesterol and it will kill me! If I
have to eat a piece of red meat an inch in size I
will feel it and know I digested something that’s
not good for me.
I do want to say I CAN take a pill,
and bypass all this, BUT rather not, I want to live
a good healthy life, so take no pill and have found
that we can find many alternative foods to eat other
than danger foods found in some stores.
Good foods to eat are watermelon,
Avocado; chicken grilled without the skin, NOT done
in oil, Ostrich meat is excellent. Almond nuts are
good and fish grilled but NOT shellfish. A Snoek
thrown on the coals with lemon is about as good as
you can get!
Simply avoid all products with
animal fats and stay away from junk food, the worst
food you can eat,
I call it a cholesterol bomb
is a cheese hamburger and hot chips with a
milkshake. EVERYTHING you eat in this combination
has cholesterol. This is killer food.
I often hunt with a team of guys,
3 others and all of them also do heavy workouts and
lift weights, just looking at them tells you that
they are very healthy, and if you are out of shape
you will no doubt be intimidated.
I recall on one hunt, we
entertained a client and his friends, he was a
big mouth, a no all, and you could tell him
nothing, we all sat at the lunch table. The
client spoke about some topic and the one member
of my crew said something and the client never
really liked it to much, so he said and I quote
“ Well that kind of talk could require a person
to put you in your place” My partner was not
wrong in what he said to start with, so he just
looked at the client who was about 5 foot 6 and
weighed about 130 kilos, (very sad case) and
said to him, “ friend rather sit down you are
out of shape, when you eat shit you look like
that, and when you look after yourself you look
like this”. I will never forget that day, it
hurt him to be told that, but it’s a fact.
EAT WELL, FEEL
WELL AND LOOK WELL!
You know that saying “ Rather
have a gun and not need it than need it and not have
it” you heard that before, well rather have a good
body and not need medical aid than have an abused
body and need medical aid!
my daily work out.
I do this everyday either at the
farm or in town in the office etc. I do this 6 days
a week and on Sunday I rest – but still do a small
workout, just a tiny one. It’s hard to explain but
after you do this and you miss a day you feel
GUILTY! No, it is a fact. I have been working out
now for a good few years, and
TAKE NO STEROIDS!
I am totally natural, and how I look today is
due to me, my own natural self and body workout
Indoor bicycle for 15-20
minutes with 65% tension.
Go for a 2 kilometre run
(holding extra 3 kilogram – 1, 5 in each hand)
Do weight training for 30
minutes. Total of 8 kilogram weights.
Drink a lot of water.
Bicycle 15 minutes and do 30
minutes weights. 8 Kilogram weight.
On Sunday I do 10 minutes bicycle
and 30 minute weights, I don’t run on Sundays. In
the afternoon I just do 30 minutes weights.
If you want to workout what
weight you should lift, for lifting weights for
biceps lift a weight you can just easily lift
without to much stress, this is a good beginner,
work 10 lifts on one side and then rotate. Do that
for 5 sets and rest, drink water. Then exercise
chest and stomach etc.
Work out different styles you
will lift the weights and write them down, then as
you train go through the list so everyday you won’t
forget to do a specific style.
Use two different weights while
exercising also by changing weights helps all the
exercise to not become boring.
If you are concerned about over
working yourself or to much training, your body will
tell you if you are overdoing things, if you find
you are developing stiff or sore joints etc, then
cut back a little.
I run about 380 kilometres a
year. I don’t really fancy running and I also DON’T
have the correct body shape for running, so I never
really got into it, I do carry extra 3 kilo weight
when I run and keep them at chest height.
All this keeps me in shape, and I
am proud with the body that I have got, I used to do
about 200 push ups everyday as well but it damaged
my back, so I just do weights now.
If you are concerned then consult a
physical trainer, but start in getting your blood
pressure and blood checked, then decide on an
exercise for you and make it interesting, play the
radio or watch TV while doing training, it’s less
boring. Hope this helps. Don’t wait till it’s to
late, look after your body!
One final point; after you work
out and sweat, DON’T have a cold shower, it will
close up your sweat pores and you wont be able to
release all the bad toxins in your body, get into a
warm shower, then after a minute cool it down and
end with a cool shower. You will find you won’t have
much body odour if you generally suffer from this.
Don’t wait till its to late ; staying
fit, slim and healthy is far better and easier than
having to go on diet to lose a lot of fat, so look
after yourself and you will see you will feel far
I feel strong
and fit, I am in my early 40’s but I tell you this I
am in far better shape than many people in late
PERSONAL ADVICE FOR PEOPLE
WANTING TO GET FIT
Have a medical and
a check up
reading / blood pressure.
Run 1 kilometre
every second day or walk 2 kilos.
Do a 10 minute
cycle every 2nd day
Get light weights
and work out for 10 minutes every 2nd day
Every 6 months
check your medical readings
YOU WANT TO ASK ME QUESTIONS FEEL FREE TO CALL
I am not responsible for any
reactions you may experience if you go by what I
TRAINING AND PART 2. THIS IS AN
UPDATED PART OF PART 1.
I take no responsibility if a person
or people want to copy this style of training I do
to keep in shape.
Lysine for mouth ulcers, Iron for
iron deficiency and Rychol for Cholesterol.
I am often used as a guide and must
be in top shape when taking clients out, but besides
this - generally I love keeping fit and being in
shape, I train to achieve an above average fitness
level for what my age requires.
Changed my style
As the years go by in training you
become more and more fit and able, so I also have
had to change my styles and workouts. My heart rate
is now at 57, and this for a 45 year old male is
better than average.
These last years I have changed my
training dramatically during winter and summer,
simply because it gets darker and rains and in
summer stays light and is hotter in the middle of
the day to about 3-30. So I do my training to suit
the seasons and try to make use of warmer days, if
the weather forecast says tomorrow it will be 34
then I know at 2 in the afternoon I will do a severe
training session in the one garage as its really
warm in it, then I will sweat and be able to achieve
better results, if I sweat I sort of get a second
breath and can perform better.
So, it calls for a change of training
schedule, but is easily handled, as long as you have
the working time frame that allows it.
From 2005 I have
changed my diet plan and try to keep body fat down
to 25%. I am 1,80m tall just about, and have just
about zero body fat not needed, the fat I have I
need. I have a VERY STRICT diet,
and because of
cholesterol I don’t eat shit!
WARNING; When a male gets to an age
of 35 plus, or even younger for some, it is better
to go to your doctor, have your cholesterol checked
and from then on every 6 months have it checked.
Some people ( like me) need control, so I can take a
pill, But I choose to train hard. However one day I
will need to take it, but till then I will train
hard every day. I have my
blood checked now 3 times a year.
Here is what I DON’T EAT AT ALL;
I don’t eat;
Milk – only cholesterol free and
fat free milk for calcium
Shell Fish –I only eat hake,
snoek, normal fish GRILLED
Salad without sauces, as most
sauces are full of crap ingredients
Anything else with ANY animal fat I DO NOT EAT.
If you like to have some naughty
stuff, and want a cholesterol free diet you will be
amazed at what is available, from the nougat bars at
Spar ( Barry’s) and various cholesterol free chips
at Pick N Pay and Woolworth’s, many are available,
so to have some naughty cholesterol free food is not
hard to find, you also get nice biscuits all
cholesterol free. These shops sell a nice variety of
good stuff. Just check the label.
Here are a few
NICE cholesterol free products available to have
with coffee or tea.
Note they are also Tran’s fat free.
Cholesterol and Trans fat free.
Both these biscuits
are yummy!!!! mmmmmm
Once every two
months I go to the Wimpy, and have a hamburger and
chips, I know I say I don’t eat this, BUT the Wimpy
has nice food and not fatty, I do this once every 2
months, and treat myself, I then do harder workouts
after that for 3 days. But one hamburger at Wimpy in
2 months is fine – heck a guy must have some fun!
GOOD TO EAT
Here is what I do eat, and it is very
nice if prepared correctly.
Ostrich meat (steak or sausage
versions) NOT IN OIL!!!!
Chicken without skin – not fried,
only grilled or braaied.
Plenty tuna salads
Be very aware of products with TRANS
FATTY ingredients, also saturated fats. The more you
watch what you eat the better it will be for you. If
it says Cholesterol free that’s a good start!
Tablets and blood count
I am on
cholesterol tablets and keep my reading naturally;
here is my blood count since 2005. HOWEVER if I go
away to farms and cannot eat only good food, as
being away from home is harder to watch what we eat,
then I take this tablet. RYCHOL MNi -- it is
on a prescription.
My blood is consistent and in 2008 I
have really been pushing training at a higher level
so, the reading is the best so far, but generally it
must be below 5,5 at a maximum.
Pity about the
veins from all the working out as they tend to pop
out all over the place, and some in areas you don’t
want them to LOL , some of my friends like the veins
and say that’s cool, but I don’t really like them
much, I used to but not anymore. When I started
training I never had much visible at all, now I have
far to many that I actually would like, they get
more visible when you have no more fat to hide them
and the more ripped you get the more they show.
EXERCISE STYLES I LIKE
One exercise I like is I take a 10 kilo Dumbbell,
and stand with my legs apart about 60cm. I then rest
the weight upside down on my flat hand so it lays
with most of the weight facing down, then I hold it
behind my head and lift it up as far as I can go and
down again as low as it goes. I do this for a count
of 80, every time it goes up is a count of one.
I then rest a
minute and breathe correctly, and then I hold a 30
kilo weight and do lift ups to count of 45. After
that is my conclusion of an exercise and I take a
warm shower to allow pores to remain open and wash
out all the crap in my system. After that I cool off
in front of a fan. Don’t get into a cold shower
after a training session; you will stop the pores
from allowing all the bad toxins to escape. Allow
them to stay open, get in a warm shower and slowly
cool down, after at least 2 minutes.
Another method I like is, lay on a bed like surface,
legs straight and arms behind your head and grip the
beck of bed or table. Now while legs are straight
pull them up so that your body is at a 9 o clock
position, (legs facing the ceiling) your stomach
will feel muscles working and especially at the
bottom below your belly button you will feel
tension. This is great to get rid of belly fat, it
burns that area well.
If you do training and it is a new
exercise you will feel sore the next day or two, But
hey!!!!!!! That is a pain you can feel proud of, an
honourable pain, and you can be proud of yourself.
No pain no gain!
I am also asked
about sweat, well some guys are heavy sweaters and
some not, some have bad body odour and some not, I
am a medium sweater and have no body odour, I am
lucky. But, I induce sweating, and the more I sweat
the better in training, so I besides drinking water
while training I drink tea, this makes me sweat a
IRON DEFICIENCY – Mineral Supplement
REMEMBER to check
your iron levels, to have a good level is important,
the easiest way to check your iron level is look
behind the skin below your eye, pull it back and
look, is it red in colour? Yes that’s great, no!, if
pale in colour - well then take a supplement to
bring you right, if your iron is low, you will feel
tired and want to sleep late, so check that level,
if I take this tablet I feel like a bull on
steroids, it makes you awake and feeling strong, it
is not steroids, just a supplement.
I am at this
present time doing the following 3 times a day and 6
days a week, I allow Sundays to rest – BUT most
times I feel guilty and Sundays I just cycle for 15
minutes and do weights for 15 minutes.
But this is my
recent action plan, please remember I am now 45
years of age and not a 20 year old.
Morning – (Summer) Get up at 5 Bells
– Sun just shining.
Do a 15 minute cycle indoors.
Do a 10 minute stint on the weights,
just 20 kilos and do about 100 on each arm.
Go for a 2 kilometre run ( jog) – ( I
am not a runner and don’t like it)
Come back and do 5 minutes on cycle.
Afternoon at 12 Bells
Do a 30 minute cycle
Do 30 minutes of weights
Do 5 minutes on cycle
Do the 10 kilo weight behind my head
up and down for count of 80
Pull ups to count of 45.
Do a brief 15 minutes of weights,
just to allow the blood to flow.
This is a personal
reflection on myself, training, stress and working
out. Before when I was not into training, I suffered
a lot from headaches, and due to stress at work etc,
this was even more evident on headaches, and stress
in general gets you down, also you feel drained out,
tired and just moeg! I was also slightly overweight
and not fit.
Today after years
of training I feel like a man of 25, I am fit,
strong and have an amazing willpower, I am in great
shape and hope that I can carry this through for
many more years. To feel great and be in good shape
is a good feeling, you are what you eat, and as a
partner in my hunting party told a client once after
the client who was very overweight commented on
fitness in a bad way, he said “ if you eat shit you
look like that, if you eat and train you look like
I take guys
hunting, and walk miles in the bush on trapping
excursions, once a year I operate in wide open
places near Namibia, and walk miles, and also
mapping out active places jackal travel calls for
walking miles in the bush, and seeking out jackal
dens, active or dead ones, also calls for walking
miles in the Karoo, my longest route I walked in a
day was 32 kilos, simply looking for jackal breeding
dens, you cant drive, walking is the only option,
without training I can never do this type of
I map out areas
with active places of predation, and keep records of
places and farms; jackals move the young often, so
you must keep track of farms to monitor movements.
This means miles on foot.
I also enjoy
hiking, Cederburg and Otter Trail Wilderness etc,
and these trails demand good fitness also, so I am
glad to be in good shape.
Here are a few pics of a jackal run, here we are
tracking jackals and seeking dens, the one pic we
found a jackal den, you can see the sand is raised,
and a sort of mound, it housed 4 entry tunnels.
In the centre of
the photo you can see a sandy open flat area, you
can see a dark object just left of a silver bush,
that’s a dead piece of tree, next to it is the one
entrance. This location had no fresh sign. From this
place till the next photo is about 4 kilos.
This is wide open spaces walked,
seeking jackal dens. Massive country, in the middle
of nowhere. You can use a quad, BUT at the end of
the day its better to be on foot, you miss far
tooooo much when you are on a bakkie or other means
Equipment I carry is; two way radios,
TONS of water, first aid kit, matches,
jersey, hat, toilet paper, knife, small mirror, and
Always carry survival gear.