Broccoli Boot Camp 2.0
Health & Recovery Blog /journal
What did I feed My body mind and spirit today ?
Journey with me as I make a commitment to myself to be a better broccoli man so that I can serve my family and community better and share the resources I find along the way !
Blood pressure check in 5-27 127/70 (much better than the past few weeks)
back into exercise routine a bit better and committed to minimum carbs
back into exercise routine a bit better and committed to minimum carbs
30 sit ups 30 curls 10,000 step goal every day
Broccoli Boot Camp 2.0
There has been so much since my last entry as I let some old patterns slide back in and my Willpower and Discipline got dissolved for a period of time and this is all a part of the journey as I share a little of the struggle with you . Dealing with depression medication changes and anxiety flare ups paired with excessive drinking and over indulgence in junk food overtook me for several weeks . Its no excuse but these familiar crutches are delusionally comforting . I am currently back on a good path checking in with my friends and accountability partners in the community .. I am back in the saddle and going to give it another proper try :)
Honesty is what this blog is for and I am well on the road to Recovery !
I appreciate all of you and your Love and Support as I journey together with You through my next phase of this Human Experience
Its been 11 days allready since I last had a drink and I am ready for what challenges and Joys tomorrow holds
Please enjoy the video from my newest song a studio version coming soon
Blessings of Peace Strength and Joy to you all !
Day 34
Today was more of a struggle to stay on track but did manage to make modest gains
little gardening work made my mental health better
grilled veggies for dinner
walked the dog later in the day
Day 33
Forgot to eat the pennywort and also had too much salt today and previous day blood pressure rose quite a bit at nightly reading will be more aware of it tomorrow
did get in my 10,000 steps sit ups and arm work
not enough water either
128/75
Day 32
Being carb conscious today ! I definitely know the benefits of refraining from eating carbs as much as possible ..its just easier said than done
Day 31
Thinking the pennywort may be helping me along with blood pressure .. honestly this was not the most productive /outstanding day as far as overall fitness goals but I will take it as win.. I had a wonderful experience @ Panacea Brewery making music and enjoyed their AMAZING Goddess salad YUM I made it through most everything was good 75% of the day got most essentials knocked out and yes I lost a battle to a pizza that I came home to after work. I'll admit it
BP 116/73
Day 30
Hooray 30 days of putting my health as a priority ! rainy day didnt get as many steps in and didn't manage to get in arms but will get back on track
Day 29
Here are 8 ways you can help us and thanks to the folks who continue to do this over the years it has kept us afloat by Grace
1. Share links to my art and music sites on social media and interact with posts to appease the algorithmic gate keepers
2. Invest in our family by Purchasing our art
3 Stream or buy FutureShine Music or Broccoli Brothers Circus on any major platform
4 buy a Broccoli Brothers Circus cd (we just ordered 1000 more of the original album for Shakori Hills Grassroots Festival of Music and Dance (working on the next one(s)
5. hire our music services for your next event I have some limited availabilities for this year but I am booking 2025 (I LOVE TO PLAN)
6. come out to a music or art show .. next art show April 6/7 at poplar grove calendar on website
7. leave a tip or a donation @futurshinemusic on Venmo if you are in a position too and feel called to
8.Say a prayer / blessing / send wishes for abundance and health for my family
thank you, thank you, thank you, and love to all of you !
Day 28
I haven't really expounded upon Water Kefir yet but let me tell ya this stuff is SO GOOD .. gives me energy almost immediately and is a great way to get some good gut health going .. Think I have finally dialed it in :) here's a video I found that might be helpful .
Day 27
I have lost 20 pounds already since I started and gained muscle in my core and arms and legs allowing me to burn more fat and develop strength .Most importantly I feel the best I have felt in a long while . Many folks would never think that silly broccoli hat wearing Mr. Mark could suffer from depression and other mental health issues but I am hear to tell you that I do and I have been addressing them recently and want to shake the stigma that sometimes occurs. It is 100 percent OK to not be ok all the time. Seeking help is NOT a weakness . I have been making Peace within myself and letting go of a lot of clutter in my mind. Yesterday I listened to a song that evoked some raw sadness bawled my eyes out and felt better for it .. Laurel Herbert happened to walk into my office was worried for a minute about it and I explained that I was just feeling my feels and the I let it pass and moved on to a beautiful day .. Please take time to feel all of your emotions, its very important. I discovered a while back during the beginning of the pandemic that I am my True Best Self when I am living a life of Passionate Purpose and I am feeling guided to really make some Big things happen in the near future
Day 26
it is very easy to fall out of a routine and life doesnt always allow for ideal for a non varying routine .. Trying to accept that not all days will be ideal and thats OK ! all progress 5000 steps is better than 0 steps .. Having more bread than usual and going back to omission of bread is better than just never thinking about it and going about it with the mindset of balance
Day 25 Well I'm not sure if this is 100% accurate but started off the day with the lowest BP in while ..cant wait to see what the upcoming trend looks like with sampling the pennywort daily still on medication and watched salt yesterday so Im sure those other things factored in as well
11,000 steps
breakfast banana late lunch apple cottage cheese dinner falafels chickpeas and spinach
BP 121/74
Day 24
Got in gardening today and if felt great
planted nasturtium , cukes, more peas, radishes and bok choy
learned more about an invasive weed I have been removing from my garden called Pennywort or dollar weed
turns out is super beneficial for blood pressure /anxiety /sleeplessness /and repairing nerves
Day 23
trucking along
knocked out 7000 steps early trying to make sure I get 10,000 in jogged about 1/4 to 1/5 of the way
Making plans for Sunday and thinking of the week and hope to prepare for it
Day 22
today I felt resolved to make it another 3 weeks alcohol free and I am really commiting to limiting bread to 2 serving a week maximum
watching out for hidden sugar
8000 steps
Day 21
Today a made a conscious choice to introduce a reward day for my original agreement of no alcohol that can be used every 3 weeks if desired with the proper amount of exercise preceding to offset calories .. This was done with clear intent to see if I can keep the discipline I have been developing carried through after a night of a consuming a moderate amount of alcohol and not fall into and unhealthy pattern again .. An experiment
A new path
revitalized for tomorrow
thinking of the garden
but haven't seemed to make time for the little sprouts
Day 20 Today was not the best day mentally or physically but lessons were learned and I am hopeful
30 situps
30 arm reps 6000 steps
Day 19
Short jog/walk in the morning
working on new arm reps for different muscles
breakfast banana
lunch Salad
Healthy Dinner Roasted beets /cauliflower garlic
did hit up some ice cream and gave in to little mini sugar craving episode several large spoonfuls
30 sit ups 30 curls 30
Day 18
Dinner Salad w/ Salmon
switched up the walk/ jog went to Halyburton Park
Lunch : spinach salad
breakfast apple
14,000 steps
30 sit ups arm work
Day 17
Rain through me off .. but managed a little walk jog in the eve
Did not eat very well today and overate a bit
30 situps forgot arms
Sold some art YAY!
Day 16
jogging is a bit easier
getting in a groove with somewhat of a routine tried new stretches
adding more into arm routine
Day 15
breakfast late
lunch spinach salad apple
snack bananas peanut butter
dinner :sushi
situps 35
listened to the 4 agreements while walking /jogging because it kept coming up over and over again and I realized I had not read it
BP 125 /74
Day 14 walked /jogged again and started using my Samsung health act to gage distance and broke 16000 steps gonna try to beat that soon
started doing sit-ups 30 situps
ate very healthy all day happy to be on the journey breakfast hummus and veggies
lunch : tempeh /salad
dinner oatmeal with peanut butter and bananas
Day 13 back at it feeling better as far as my commitment to betterment today
its easy to get frustrated but all days will not be equal
thinking of Atomic Habits by James Clear and about to re read
Breakfast :banana
Snack: hummus and Broccoli
Lunch .. bowl of beans
Dinner : smoothie
132/80 bp high but lower than 3 days ago
Day 12
did not get any jogging walking in this morning woke up a bit later and probably need a break anyway to let aches subside ate healthy for breakfast fairly healthy for lunch and overdid it a bit with dinner about to go do some sit ups curls and exercise ball stretching
also really didnt drink enough water today but now I am aware since Im writing this down
blood pressure high but lower than yesterday! 136 /78
Day 11 : Woke up at 5:30 I am very sore from yesterdays exercises but mentally feeling good and eager to build on what I already started
trying to pay attention to other aspects of health now including my high blood pressure which I need to prioritize
less sodium /caffeine BP 153/85 very high
jogged again lots of lactic acid pain
Day 10 : Today was a big day! when I was walking the dog I felt a urge to try to jog again for the first time in a long time .. being overweight has always made jogging difficult on my knees (previous surgery ) BUT ... I just started going for it and went through the neighborhood and park jogging in short stints ..definitely need to stretch more..
drank LOTS of WATER!!
Day 9 : taking a big step today on reflection and addressing some inner mental health challenges and noticing anxiety trends and working on ways to relieve pain and depression
Day 8
not the best day not the worst day... tested neg for covid!
Day 7
ok getting back to feeling better and being productive
Day 6
My water kefir crystals came in! started brew process
Day 5 : rest and rest feeling somewhat better
Day 5
rest and rest
Day 4
ughh just feel miserable
rest and rest
Day 3
Today was off to a decent start with some work around the house and this I progressively felt worse with headaches and feeling flu like symptoms .. took a covid test yikes .....first time getting covid ever
Day 2
well this day was pretty easy for the most part with just the one thing to keep track of .. played some music at a bar and the temptation was there but not strong since I had already started my plan and new this would be a great test of my resolve
plus Panacea Kombucha is tasty
Day 1
From humble beginnings .. this day was just dedicated to the start of things which mainly meant making paying attention to one thing I needed to eliminate first entirely from my diet and regimen and that meant no alcohol and was easy choice for a start .. my agreement to myself is to deal with things in 10 day increments which is an exercise in discipline and then every 10 days I will try to add or subtract something to the regimen
