THE GUNNER PROJECT

INSTALLMENT #3

WALK TO BETTER HEALTH, WALK LIKETHIS 

(VIDEO AIRING DATE TBD)

THIS MONTH'S INSTALLMENT IS ABOUT WALKING TO BETTER HEALTH. IF YOU LOOK AT THE PHOTO ABOVE YOU WILL NOTICE THAT COACH BILL BELICHICK HAS ON HIS LEFT WRIST IS A JAWBONE FITNESS ACTIVITY TRACKER. THIS IS LIKE THE FITBIT FLEX I WEAR EVERYDAY. COACH BELICHICK IS ALWAYS GOING OVER HIS GAME PLANS / PLAYS OR LOOKING AT PLAYER PROFILES AND WALKING ON A TREADMIL IN HIS OFFICE.
COACH BELICHICK UNDERSTANDS THE IMPORTANCE OF WALKING TO MAINTAIN A HEALTH LIFE AND UNDERSTANDS YOU CAN'T ALWAYS GET OUT TO GO WALKING IN THE PARK BUT YOU CAN.
THIS MONTH'S INSTALLMENT IS ON WALKING TO BETTER HEALTH / WALK LIKE THIS. I HAVE SOME FUN VIDEO'S TO WATCH. WE ARE GOING TO TURN THE ACTIVITY OF WALKING INSIDE OUT / UPSIDE DOWN SO TO SPEAK.
YOU CAN FIND THE VIDEOS ON YOUTUBE AT SUPERGUNNER61 OR ON MY FACEBOOK PAGE AT A LATER DATE. SO LET'S GET WALKING.

BEFORE YOU START YOU WILL NEED ONLY A FEW THINGS.
PLEASE TALK TO YOUR DOCTOR BEFORE DOING ANY PHYSICAL ACTIVITY!

A PAIR OF SHOES IS ALL THE EQUIPMENT YOU REALLY NEED. ANY SHOES OR TRAINERS THAT ARE COMFORTABLE, PROVIDE ADEQUATE SUPPORT AND DON'T CAUSE BLISTERS WILL DO.
WEAR LOOSE FITTING CLOTHING THAT ALLOWS YOU TO MOVE FREELY. CHOOSE THIN LAYERS RATHER THAN HEAVY, CHUNKY CLOTHING.
YOU CAN WEAR USUAL WORK CLOTHES IF YOU ARE WALKING TO WORK.

WHAT AN AVERAGE WEIGHT PERSON BURNS IN 30 MINUTES:

STROLLING - 75 CALORIES
WALKING - 99 CALORIES
FAST WALKING - 150 CALORIES

STARTING OUT START SLOWLY AND TRY TO BUILD YOUR WALKING REGIME GRADUALLY. TO GET THE HEALTH BENEFITS FROM WALKING, IT NEEDS TO BE OF MODERATE-INTENSITY AEROBIC ACTIVITY. IN OTHER WORDS, FASTER THAN A STROLL.

TRY TO WALK 10,000 STEPS A DAY. MOST OF US WALK BETWEEN 3,000 AND 4,000 STEPS A DAY ANYWAY, SO REACHING 10,000 ISN'T AS DAUNTING AS IT MAY SEEM.

THE ACTIVITY MONITORS LIKE WHAT COACH BELICHICK USES OR MY FITBIT FLEX A GREAT TOOL TO HELP YOU WALK TO BETTER HEALTH.

WHERE TO WALK FOR BETTER HEALTH IF NOT YOUR WORK SITE:

THE CHARACTER OF A NEIGHBORHOOD HAS A SIGNIFICANT AFFECT ON RESIDENTS PHYSICAL ACTIVITY. PEOPLE IN COMMUNITIES WITH ABUNDANT GREENSPACE GENERALLY ENJOY BETTER HEALTH.
PEOPLE WHO USE PARKS AND OPEN  SPACES ARE THREE TIMES MORE LIKELY TO ACHIEVE RECOMMENDED LEVELS OF PHYSICAL ACTIVITY THAN NONUSERS. PEOPLE PREFER NEARBY, ATTRACTIVE AND LARGER PARKS AND OPEN SPACES FOR THEIR ACTIVITY.

D.W. FIELDS PARK IS ONE OF THE PARKS WHERE BOTH ME AND MY WIFE WALK.
IN THE HEART OF BROCKTON MASSACHUSETTS, D.W. FIELD PARK REMAINS AS A GENTLE SOLACE TO THE RESIDENTS OF BROCKTON AND ALL OF THOSE WHO ENTER IT'S GATES. IT'S GENTLE SLOPES. MANY PONDS, NATIVE TREE'S AND WILDLIFE REMIND ALL THAT SEE IT OF A TIME, NOT SO LONG AGO. WHEN BROCKTON WAS A SMALL MAINLY FARMING COMMUNITY. IT COVERS 700 PLUS ACRE'S WITH 7 PLUS MILES OF PAVED ROADWAY, THAT ENCOMPASS THE PARK.

FRANKLIN PARK WAS ONE OF MY FAVORITE PLACES TO GO AS A CHILD AND WAS A BLOCK AWAY FROM MY CHILDHOOD HOME IN DORCHESTER MASSACHUSETTS.
FRANKLIN PARK A PARTIALLY WOODED 527 - ACRE PARKLAND IN JAMAICA PLAIN, ROXBURY AND DORCHESTER NEIGHBORHOODS OF BOSTON, MASSACHUSETTS, IS MAINTAINED BY THE CITY OF BOSTON PARKS AND RECREATION DEPARTMENT. IT'S BOSTON'S BIGGEST PARK AND THE SITE OF THE FRANKLIN PARK ZOO.
FRANKLIN PARK ALSO HAS 6 MILES OF ROADS AND 15 MILES OF PEDESTRIAN AND BRIDLE PATHS TO EXPLORE.

OUR BIBLE THREAD THIS MONTH COME FROM THE BOOK OF HEBREWS 12:11-13
"NO DISCIPLINE SEEMS PLEASANT AT THE TIME, BUT PAINFUL. LATER ON, HOWEVER, IT PRODUCES A HARVEST OF RIGHTEOUSNESS AND PEACE FOR THOSE WHO HAVE BEEN TRAINED BY IT. THEREFORE, STRENGTHEN YOUR FEEBLE ARMS AND WEAK KNEES."

MAY YOU HAVE A BLESSING AND DEEP UNDERSTAND TO HIS WORD.
THANK YOU FOR READING AND GET OUT THERE, TO WALK TO A BETTER HEALTH.

GM1(SW) RAYMOND "GUNNER" SAMMS
UNITED STATES NAVY (RETIRED)



Introduction Welcome to "The Gunner Project"

This actually started in 1961 the year of my birth. I was born one of two sons of a career United States Army man. My dad was hoping that each of his sons would going into the Army. I really wasn't interested in going into the service at all my first wife, girlfriend at the time went Delayed Entry into the United States Navy. She told me that if I loved her I would follower her, well got engaged and I joined the Navy.
My father really wasn't happy with my choice but God must have touch him and filled him with pride and joy.
He was more than a father to me, he was my best friend and he will always be my hero.

That's when my life was changed forever. I didn't know that God was in control from the beginning even before I was born. I had so many things to overcome as a child including wearing leg braces you know like Forest Gump lol.

The devil was working hard at try to destroy me and take my soul but God carried me through everything. God never gave up on me even when I gave up on myself and my marriages.
The Bible was my answer but sometimes even the good words from it's teachings still won't work if the people you are trying reach reject it or are not willing to receive it freely.
That is the responsibility of everyone in the household to seek it and embrace it!

"As for me and my house we will serve the Lord" The Book of Joshua 24:15

The Gunner Project is my spiritual, mental and physical life journey to self improvement. My life journey of my heart, mind and soul. This is hard for men over the age of 50 to open up about their lives and the challenges that are ahead. The things that we try to do as men to live a better life and release the stress of that life. Our successes and failures are important because they are necessary test we must pass. I'm starting the conversation in this blog, let's go through together men. Even if you don't post a comment please read and share it with others. Women are also welcome to comment on this blog.

Future postings will start about mid August 2013. I'm working on a few video shorts and slide shows for the blog.

This is it, Welcome to "The Gunner Project"!

GM1(SW)

Gunner's Mate First Class Enlisted Surface Warfare Specialist 

Raymond "Gunner" Samms United States Navy (Retired)

THE GUNNER PROJECT”

INSTALLMENT #1

BASE LINE – WHAT’S WRONG WITH MY BODY

PART ONE

Air date is August 21^st 2013

For my son…..

You are genetically predisposition, what does that mean?

You have some of your father’s genes which are more

dominate and make you like me.

But that’s not the bad part you will have hair loss and will probably develop periodontal diseases.

So far science states that tooth loss is not passed down but my dad had the same problem so take care of your teeth kid.

Male pattern baldness is past down and you will have it in some form unless you have those hair genes from your mother side.

You and your half- sister have flat feet which has some good and bad qualities.

The good ones are, you never have to go through the pain of having your aches drop like your late Granny Anna did. Now the bad news, buying footwear will always be a problem but you will find what you need out there you just have to keep looking.

For everyone else…..As we get older, we need to watch our weight. If you gain too much weight you may develop plantar fasciitis and other issues with your knees along with joint pain.

You will then have to find supports to relieve your pains, Dr. Scholl’s has a custom fit displays in stores or the Good Feet store can help with that problem.

Maintain a healthy body weight and wearing the right size footwear will make life bearable.

In part two the 2^nd Installment, I will talk more about my Fitbit Flex Activity Tracker. It helps me keep track of the calories I burn, number of steps I take, miles I walk in a day and more.

It’s an awesome tool to have in your fitness program.

Keep exercise as a normal part of life make it fast and make if fun.  If you do that, you will stick with it and live a longer life!

For more helpful information go to WebMD website.  

Remember that the Gunner Project is my life trek after 50 to find ways to live better. Also in each month’s installment, I dive into this 50+ year old man’s professional  personal life in the hope that my experience helps others live longer. This is a living blog.

You can follow me with the video blogs on Facebook under my name Raymond Samms or on my written blog at raygunnershipshape1961.blogspot.com.

You can subscribe to my videos on YouTube under SuperGunner61.

This Installments Bible Threads

Isaiah 40:29-31  
29 He gives strength to the weary and increases the power of the weak. 30 Even youths grow tired and weary, and young men stumble and fall; 31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

May you have a blessing to the reading and understanding of his holy word.

May it touch your lives so how and help you on your journey.

Thank you.

GM1 (SW) Raymond “Gunner” Samms U.S. Navy (retired)

THE GUNNER PROJECT”

INSTALLMENT #2

BASE LINE – WHAT’S WRONG WITH MY BODY

PART TWO

Air date is September 25^st 2013

If you were always active in sports in grade school then you must continue participating in them. Young adults get involved with sport clubs that have volley ball, soccer or flag football activities. This goes way beyond health club memberships.

If your fitness activities aren’t fun you won’t continue to do them.

As you age it gets harder to stay active so continue to exercise now while you’re young.

For us men 50 and over, we need to alternate our exercise routines.

Get a Fitbit or Fitbit Flex! I have one and it tracks everything you do. Gives a ball park figure on how many calories your burn, your sleep cycle, how many steps you take in your day and set realist goals that you can achieve every day.

For the tech pre seniors there is an app for your Fitbit that will allow you to wireless connect with your smartphone.

 

 

Just so you have an idea on it works, here is my stats from yesterday off my Fitbit iPhone App.

(READ YOUR STATS OFF YOUR PHONE)

This is awesome tech stuff.

I also recommend that your wear a heart rate monitor (HRM) when you work out.

I wear a Suunto Quest which works for me. Another manufacture Polar makes great HRM’s.

If you have a Wii or Xbox 360 Kinect use it in between cardio workout days. That way you’re your work out isn’t boring. Mix it up with bicycle riding, swimming or kayaking if you can. In the winter months I like to get some snow shoeing in. Indoor exercise routines are easier to start.

There are DVD’s out there from people like Tony Horton.

I like to call them my personal trainers, Tony Horton, Dave Jack and Terry Simpson.  The 10 Minute Trainer series is awesome, I find this better because Tony is closer to my age. The Men’s Health 15 Minute workout and Belly Off workout series are good as well. They are a little more intense to do and please with all exercise routines talk to your doctor to make sure it’s ok to do them.

Make working out fun and it will be easier to put it into your lifestyle routine.

Last, watch what you eat. This one is hard, to limit no salts and sugars in your diet. It’s not going to happen! Let’s be real, most food handled in a plants has stuff in it! You need to eat Portion size meals at least four a day. This will help you avoid starvation mode. Try to read labels to see what’s in foods watch out for fat you can see and hidden fat content!

Getting an appointment with a nutritionist could make all the difference on finding the bad stuff hiding in foods we eat every day. Drink water! Drink water!

If you go out to eat at a restaurant avoid the appetizer if possible. Order bottle sparkling water and once you place your order for an entrée, ask for a to-go box or container. When your food arrives, put half of what you’ve ordered into the to-go box or container. It doesn’t matter if you decided to eat the low fat items on the menu. Remember, most places give you more stuff in the preparation of the food that’s fatting already. Their portion sizes are too much and the hidden fats will make you want to eat more.

We all go off our diet or cheat! It’s not the end! You can’t pass Mickey D’s?  So go for the cheeseburger at 300 calories but the sodium is good to set you back 680 mg that’s 29 percent! It’s better than the Quarter Pounder with cheese 520 calories and 1100 mg sodium 46 percent. That’s all you can eat if you are trying to maintain your daily calorie count to 2000.

I would just go home and have an 8 ounce bowl of whole grain cereals no sugar with almond milk. If you are going to cheat please read the label first and cheat only a little!

If a Whole Foods store is in your neighborhood, try to shop their instead of Stop & Shop, Market Basket or Piggy Wiggly stores. If you have no choice cook your own food if possible, that way you will know what’s in your meals.

By making little smart choices and little changes in your physical active lifecycle. You will receive big benefits, better health and a longer lifespan.

Getting shipshape start today!

This month’s Bible Thread

1 Corinthians 6:19-20
19 Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your body.

 

May it touch your lives so how and help you on your journey.

You can follow me with the video blog on Facebook under my name Raymond Samms on my written blog at raygunnershipshape1961.blogspot.com

You can subscribe to my videos on YouTube under SuperGunner61.

Thank you.

GM1 (SW) Raymond “Gunner” Samms U.S. Navy (retired)