We can rebuild him

The 2014-15 Racquetball season was not the season I had hoped for in terms of results.  I did have a lot fun playing at the tournaments and with my doubles partner, Ron "Dance, Dance" Denler.  All the tournament play took its toll on this body though.  My right knee which was not in the best condition anyway, finally gave out.  I'm taking into the body shop to have it replaced tomorrow.  There will be more posts after surgery and how I progress towards my goal of returning to competitive racquetball.

We can rebuild him. We have the technology. We can make him better than he was. Better, stronger, faster.

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Breaking Barriors

When this blog started way back when, I didn't want my posts to be about weight and diets.  However, behind the posts, it was about weight and diets.

An recent email exchange between me, Scoundrel, Galan and Lard brought this post about.  When this blog started in late 2007 I weighed in the mid 280s. (My high school graduation weight was 180lbs and  I peaked at 290 in 2006)  I had been playing racquetball for about 9 months (restarted after a 15 year layoff) and Scoundrel had just introduced me to world of kettlebells.  You would have thought with all this activity my weight would just melt off. (A least I did) Well it didn't.  Recently though, I am at my lowest weight in 29 years - 234lbs.  My body fat % has gone from 37+% to 27.5% This lead Galan to ask, "How did you hold onto the 275+ lbs?"

I believe there were several factors on why I was holding onto the weight.
1 – Diet: Chocolate milk (NesQuik), eggos w/peanut butter & Dew and second lunches at work ;) – changed late ’09. No Dew, No eggos, NesQuik as a treat.
2 – Inactivity – once a week softball in the summer wasn’t going to do it ;) – started playing racquetball in ‘07
3 – Undiagnosed diabetes. – treated late ’09 – dropped 20lbs in 6 months to 260.  And stayed there! (see #1)
4 – Hormone imbalance. – Thyroid and testosterone.  As these were brought back into the normal range, I began to lose weight. Thyroid in ’12, Testosterone late ‘14

The last 3 years have been heavy on the exercise: kettlebells twice a week (sometimes 1, sometimes 3). Racquetball: moving from recreational to competitive and playing 4-5 times a week, plus tournaments.  However, my weight stayed fairly consistent around 260. I had nudged it down ~10lbs to 255/250 late this summer.  Starting in November '14, from the advice of my trainer, I started taking a Thyroid supplement, DHEA & D136.  I lost 18lbs since January 1 and 31lbs Since July.  An interesting note, my thyroid (TSH) went from 4.02 (Sep) to 0.0 1(Feb) and testosterone went from 233 (Sep) to 544 (Feb)!  Without any real diet change, I started losing 1.5lbs a week.

Carrying that extra weight around did do some damage though. I have bone on bone medial osteoarthritis and knee cap on my right knee.  However, I knew my knee wasn’t the best, playing racquetball on it at 280lbs didn’t help.  I needed to manage it better after my meniscus surgery in August of ‘10.  It was never right after that.  I got it wrapped in ice right now and I’m wearing a copper sleeve and have capsaicin cream on it too.  Taking voltaren and ibuprofen/aspirin/Tylenol to supplement.  It only hurts when my heart beats and I can't straighten it fully.  At the end of the month, I am being evaluated for knee replacement :(.   

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It's been a month

The good: I have averaged 2 kettlebell workouts a week for July.  I think I am seeing results from the workouts; however I have been struggling with my back cramping up. I started jumping rope before and after morning racquetball.  I could barely make 60 jumps without my legs feeling like they were on fire and breathing like a charging rhinoceros.  Now, I’m at 90 seconds and looking to move to two minutes.  I started a very effective hamstring/hip stretch using stairs. 
 
The bad: No real appreciable weight loss during the month.  I really don’t count weight loss unless its 5lbs down for a week.  I was hoping to be 5 to 7lbs down for the month.  Some good news though.  I am starting a 6 week fitness challenge at G365 Fitness. The challenge is a combination of nutrition and exercise goals. 
 
The ugly: I’m playing morning racquetball and started the Monday night league however I have not dedicated any time to practice specific drills.  I thought I would have 30 minutes in the morning before racquetball, but so far I haven’t made it.  Hopefully I can make some headway here.  Here is one drill I want to start, the Star Drill.  It is designed to help with movement. I did wear my HRM and recorded 674 calories burned for 58 minutes.  

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Just trying to keep up

Interesting story. 2 weeks ago I was out of town for work, M-Th. So I was going to be a good guy and keep up with exercising. I brought my jump rope! The morning routine was jump for 3x 90s, 15 GS w/35lb dumbbell and 10 pushups. End it all with a 60s plank. I did this for 2 of the 3 mornings I was there. An accomplishment in itself! As fate would have it, on the last morning, I left the jump rope at the workout center. I realized it when I unpacked. I got another one and I was reading the recommendations on the back. 12 minutes, 5x a week, burn 650 calories. Hmm.. 12 minutes of continuous jump roping! I can barely do a minute and a half. I can’t imagine 12 minutes! 650 calories for 60 minutes it only 10.8 cal/min. Secondly, I get emails from the kettlebell blog and today’s was titled, 7 fun and whimsical kettlebell workouts. It was not the Kb weight or reps, but this statement, 15 minutes on the clock and accumulate as many quality rounds as you can. 15 minutes! I know from kb class, that after 8 stations of ~30 seconds (~6 min), my heart is going to pop out of my chest. And I am not using 24s. 20s, & 14s with a 32 for DLs. Am I just that completely out of shape? Is it the extra 40lbs? My last class was a technique/strength class. 532 cal / 50 min. 10.6 cal/min. HR max 158 (94%), 132 (78%) avg. Still sweating an hour later. But good news, my back didn’t cramp up! Barb kept on the lighter bells specifically to help with the back. A nice blood blister under my callous too.

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Week One

The first week started out slowly.  About two weeks ago I increased my kettlebell classes to 3 a week (Tue/Thu/Sat) except for last week (only 2) because of the 4th of July.  The kettlebell sessions are about 45-50 minutes, burning about 500 calories with an 80% average HR.  On Saturday I played some pick-up racquetball with some of the regulars.  Let's just say I've got some work to do.  Skipping the ball has become a big problem.  I broke out the jump rope.  Initially aiming for 1 minute of jumping for warm-up and another 1 minute after I'm done playing, by the count of 35, my calves are burning and thighs are screaming.  On the weight front, I'm up 10lbs from 2 months ago.  I did not get any dedicated racquetball practice in.  

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Herein lies the heart of the struggle

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In for an overhaul

This past year saw a lot of racquetball.  By late March, this body was just plane worn out.  Late winter, I was diagnosed with arthritis in my left wrist and being left handed, it was a problem.  However, it was developing plantar fasciitis in my left food that put me out of action for 6 weeks.  This is just one of a long list of of injuries this aging body has piled up.  Way back in 9th grade football, I suffered a separated shoulder and partial tear of my rotator cuff.  In my early days of racquetball, I slipped on a wet spot and did the splits and I am occasionally bothered by my right groin/right hip.  My hamstrings have endured several pulls and tears.  Most recently in 2011 when I started to play competitive racquetball.  I had meniscus repair in my right knee in 2010 and in 2012 I was diagnosed with a ruptured disc in my neck (C5/C6) which sometimes affecst my right shoulder and arm.  Finally, I have a nagging arthritic big toe on my left foot I got when I stepped wrong on the court and bent my toe backwards.  This was sometime around 2008.  During the course my training for the US Open, I'm going to address these injuries with specific exercises.    

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Was I the best I really were?

Scoundrel has a good post. At what point in my past was I at me best or peak. What Scoundrel means is, when was the time your were at your best physical shape. Weight, Conditioning, Strength. Naturally it would be sometime in our youth. But really? For me, it was the spring of 84 through 85 and then if kinda of tapers off from there. Through the spring and summer of 84 I was working removing flooring and water skiing almost daily. I had a waist of 34 and weight 204. Sorry Scoundrel, no BF count for ya. Diet you say? No breakfast, all meals eating out and unlimited Dew! Have you ever been at a point where you were just plain tired of fast food and just went home and ate nothing? Me. I was probably down from about 220. The job and the water skiing went away in the fall but I picked up a job at UPS loading trucks which kept up the physical activity. I stayed at 215 for most of 85. But it was a great year because that is when I met my cutie! I started playing a lot more racquetball. Lots of tournaments. Fast forward to today. (and by today I mean the last few years) After about a 10-12 year layoff of racquetball I started playing (year 2007)(at 280!) again. about 3 days/week. I'd take my racquetball game today over what I had in the late 80s. Maybe that doesn't say much about my game ;). Last year, Scoundrel, Galan, Lard and myself tested ourselves in the 'Big Pull'. 1 rep maxes the Squat, Dead Lift and Bench Press. I went from 785lbs total to to 910lbs. I have never benched more in my life! Last November I was diagnosed with Type 2 Diabetes. I have changed my diet dropped 20lbs and have a regular workout. So was I the best I ever was? Or am I better now?

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Throwdown Hoedown

Topped off at 256lbs this AM.

Swami/Skizer’s been making some excellent progress and is hovering around 260ish. That makes us just about even for the first time in just about …well, forever. He’s been gunning for me and I’ve made it pretty easy for him. Heck I’m going up to meet his weight faster than he’s coming down to make mine. But enough is enough.

I realize that the boy is out of town and that I have an unfair advantage due to his recent knee surgery. (I’m sure he’ll have a blog post on it sometime ; )) However, I’d like to point out that my appetite is virtually insatiable AND I’m in an upward spiral so my momentum is actually working against me.

BUTT, and it’s a big one, I can’t just keep going like this unchecked. This is 10 lbs since August. So it is time for some drastic measures.

Swami, I’ll spot you the rest of the week and the weekend. But next week it is on baby. I can’t wait another four pounds. I figure that by the time you are rehabbed is about the time I’ll get my momentum spinning the other way.

Besides, the time is right since in another month you’ll be complaining about the holidays.

I think you said that you had a goal of 220lbs, so I’ll make that my goal too.

Good luck and may the best man loose…I mean win.

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A New Set of Goals

My journey has brought me to this. This Thursday I received the word that I have Type 2 Diabetes. Not this was a shock. The odds were that I was were I was going to get something, high blood pressure, heart disease or diabetes. I have been suspicious for a while. I have been monitoring my blood pressure from my regular blood donation visits and so far normal. High cholesterol runs in my family and I have a grandfather and several uncles who had died of heart attacks and my Dad had a quadruple bypass. Diabetes has always on the fringe. My grandmother and great grandmother had it and my Dad was being "watched" for it. Running +60 lbs overweight doesn't help either. So the doctor put me on Metformin and has some new goals for me.

Blood Pressure: Keep my BP at 129/79 or lower. Luckily this is average BP.

BMI of 30. Currently I am at a BMI of 39. A BMI of 30 translates to a weight of 215 lbs for me. The last time I weighed 215 was 1985 and I was 24 and working at UPS. I was so skinny you could see my ribs. But a BMI of 30 is still considered obese. Which is why I do not believe in BMI. I have been trying to lose 60lbs for the past 3 years (unsuccessfully I might add). So I would still like to lose the 60lbs and get to 225lbs. See goals for 2008 :(

A1C: Keep an A1C of 6.5 or lower. Mine is currently at 7.9. Which translates to a blood sugar measurement of 174. This is not good. This is what the Metformin is for.

Cholesterol: An LDL of 100 (or less). Currently I am at 139. My total cholesterol is 209. I have an HDL of 44. Given my family history, I think this is pretty good. The Doc also wanted to put me on cholesterol meds, but I balked. But he said he wants to see progress.

For the exercise part, I've been playing racquetball 3 days a week since 2007. I have also been working out in various forms. Weight lifting, Kettlebells - Thanks Scoundrel! and riding a stationary bike (boring, but I get a good sweat).

My diet will have to change a lot. I guess Mountain Dew and Nesquik will be an occasional treat instead of an everyday thing...

I will give updates on my progress on attaining these goals along with my journey into the Diabetes world.

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The Big Pull

Or let the transformation begin! (Trying some cute Rocky and Bullwinkle second title)

I thought it was time to begin to knock off some 2008 resolutions...

Lard took up the challenge from an email I sent out from Burn The Fat about the world's first-ever Real Time Physique transformation challenge. He set up a blog called the Transformation Challenge. While not formally entering the contest, Lard set the challenge for the rest of us. The Challenge is simple, Transform your flabby body in 90 days. However in this challenge, the accountability is weekly pictures, measurements, and weight and encouragement and ridicule from your friends. For me, it isn't a pretty picture. But I'm going to give it a go.

Scoundrel and Galan have been on me about setting my one rep maxes (1RM) on the big three lifts - Squats, Bench Press and Dead Lift. In fact I was to do this before the end of 2008. Well I finally got around to it and here are the results:

5 minute bike warm-up, stretching

I started with the squat - no machine, straight bar.
I warmed up with 5 body weight, then 5 with the bar
I will assume the bar is 45lbs. It's the typical Olympic bar.
2 plates (45) + bar = 135
I added another 50lbs = 185
I then added 30, then 20 for 235
I then added another 30 for 265. Heavy and It was here I stopped.
My form was not the best, I could feel it in my back and I was alone.

Next was the bench
Warned up with the bar (5) , then another 50lbs (5).
I then added another 40 (swapped out 25lbs plates for 45lbs) 135
So 135
I then added 30, then 20, another 20. So 205 is my final. I might have been able to nickel and dime some more with a spotter. But this was heavy for me.

Now for the big pull.

I warmed up with 135 (5), then added another 90, then 50, and another 40. I was at 315lbs. I felt I could go another 50lbs, my grip was fine, but my back was feeling tired and there was not reason to push it.

Now I need a program to follow this up with. I also need to get my cardio base.
Scoundrel hooked me up with a program from stronglifts.

I can't tell you what a relief it is to get this 250 lbs off of my backside ;).
This is for when you ramble on and on and on.
Just delete if not needed. (along with the span class)

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A Hero Lost

Today we honor and celebrate the life of Ray Brytowski - the man we call husband, father, brother, grandpa, great grandpa, son and friend.

In these few sentences I will not be able to account for all the things my father meant to me and Ray meant to everyone. The many lessons I learned from the man who had a deep love of family, a wonderful sense of humor and an incredible amount of strength and integrity.

This man I call father was fiercely loyal to our country and served in the Air Force for 20 years. It was while in the Air Force that Ray met his wife of 56 years - Betty. Those of you who were blessed to be someone my father called friend knew that he would of given you the shirt off his back, without a comment or complaint. And although he was never an outwardly religious man, he certainly lived his life with strong morals and values, respecting and caring for people. That is not to say he didn’t tease anyone who had a sense of humor. Ray hugged and kissed continually reminding us that he loved us.

My father was a cheerleader for all three of us kids and was even awarded “outstanding Cheerleader” from my sister Patti’s senior volleyball team. Dad was at every event we participated in, cheering us on to success, no matter how good or bad we were in the sport. Whether travelling the countryside with Lynn’s drill team or teaching me how to snap a football for a single wing offense or breaking his wrist in the father daughter broomball game with Patti…my father was in his glory while participating in our activities.

My father’s love didn’t end there… his devotion and admiration for my mother was always an example to me and my sisters. Even through his Parkinson’s and bouts of cancer, his concern was for his “Betsy”. My father also found a great deal of joy in the company of all his grandchildren… full of love and happiness whenever he spent time with any or all of them. His joy was topped off with the recent arrival of his first great grandchild Ashley.

Although I have only scratched the surface of whom and what my father was all about- none of this is a surprise or news to those who knew Ray. The depth of his character, the love he felt for family and country penetrated quite deeply. Ray was not a man who needed or wanted a great deal of attention, he simply received it because of the kind hearted man he was. And although he not physically with us, I and many others will be forever touched by the man I call my best friend!

In Loving Memory - Ray Brytowski 1928-2008
The 567th Strategic Missile Squadron

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Is it that time again?

I'd better bet a post out before an angry Scoundrel gets on me! It's been a busy week, but I got in 3 days of racquetball and another Kettlebell session. I was 274 on Monday! How about I split out my entries.

This is for when you ramble on and on and on.
Just delete if not needed. (along with the span class)

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The New Jocks are Here!

Today in the mail arrive my long sot after Bike jockstraps. When I started playing racquetball last year, I didn't know how long it would last and low on my list of necessities was a jockstrap. Well.. several weeks ago while playing I was running after a ball in the back court and the ball took a funny bounce in the corner and in the effort to hit the ball, I hit something other than a raquetball and was dropped right down. Yeah it was funny. Ha Ha. So I decided the time had finally come to purchase an 'athletic supporter'.

I didn't think it was going to be a big deal. I wanted the "Bike" brand because in the past I have found them to work the best for me. So off I go to Sports Authority. They had exactly what I was looking for, Bike athletic supports "2 pack" for $9. Great! I thought. only one problem... Something was missing, They didn't have any XXL. (and no, I don't need the size for anything other than I'm fat.) So off I went to Target, no Bike brand and no XXL. Ok, let's try Walmart, they had XXL but it was a 'Duke' $5 for one. So I picked it up. The size range for XXL was 38" to 44". Kind of a stretch if you get my drift. Not comfortable and cheap! Well off to Dave's Sporting Goods. Dave's is an institution here. Hey if anyplace is going to have what I need, it's going to be Dave's. Well... No Bike, they did have XXL, but I don't remember the brand. $9 for 1! Same result. Not comfortable. Rough and course. So I turned to the Internet. The Internet is a great place to shop. It's just those darn shipping charges! After looking around I found a place - freshpair. Here they had everything I was looking for. Bike supporters, XXL and free shipping!
$14 for a 2 pack. So I bought 2 packs. Tomorrow I get to try them out at my first Kettlebell class! You wouldn't think it would be this hard to find a XXL jockstrap.

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Lent

Christ’s faithful are obliged by divine law, each in his or
her own way, to do penance. However, so that all may be
joined together in a certain common practice of penance,
days of penance are prescribed. On these days, the faithful
are in a special manner to devote themselves to prayer,
to engage in works of piety and charity, and to deny themselves,
by fulfilling their obligations more faithfully and
especially by observing...fast and abstinence… (Canon 1249).

The traditional Catholic will give up something for Lent. I traditionally give up Mountain Dew for the 6 weeks of Lent. This year along with Mountain Dew, I'm giving up eating out for lunch at work. I feel that this will be much harder than giving Dew has been in the past. Fast Days are Ash Wednesday, Friday's until Easter. Brawler is giving up his Wii. It's the 3rd or 4th year he's given up his video games for Lent.

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Good Intentions...

You know what they say where the road of good intentions leads too.. But since I laid down the gauntlet about resolutions and Scoundrel jumped right on it (and now Galan with his!), it's high time I get to mine. most New Year's resolutions can be summed up as "Just Do It" or "I'm going to stop procrastinating", "I will be a better person". Goals without specifics are doomed so I have read and experienced.

Swami's 2008 list of Good Intentions: (Other than the first one, in no particular order.)

1. Lose some weight. No seriously. For the first half 2006 and most of 2007 I have been the most physically active I have been in over 20 years. But I have only managed to lose 8-10 pounds. My ultimate goal is 225lbs. (currently at 278) I need to stop fooling myself and eat less! My biggest problem being eating out for lunch.

2. Continue being physically active. I've been playing racquetball 3 times a week for 10 months. I have made fits and starts with some sort of workout routine. My knees being the biggest limiting factor.

3. Still along the lines of being active.... Take up swimming as an exercise. To me swimming is like running. And I hate running! But.. I think it's something that will be good for me in the long run. Also, I need to help and encourage Brawler with his swimming. I'll be looking to Shortcake and Turtle Girl for some coaching.

4. Set up a regular date night with my Wife. With work, kids, activities, etc. It's easy to get into the blah routine. (see #8). a movie, a walk, dinner, shopping, showering!

5. Family.. (see #8 & #10) Nothing very specific here. Just try to recognize time is moving along and spend and enjoy time with them.

6. Get together with Scoundrel more than once every 6 months. I would like to check out a movie or hang out with Sventlana, Medusa, Bertha and the gang. Good company, good food, good beer!

7. Speaking of beer. I would like to get back into brewing beer and relive some of the glory days of Big Boys Brewery. Brew a batch every quarter. With a season ending batch of the award winning Big Boys Pumpkin Ale.

8. Attitude, Attitude, Attitude... It's been troubling me for many years. I need to shit or get off the pot. I'm plagued by laziness, procrastination and the blahs. About 6 years ago I was seeing a coach. Didn't help much at the time, but maybe I need to revisit the problem. This blog was something that I was hoping would help get me out of my slump. So how's it working for me so far Scoundrel? 3 weeks ago I put up the challenge to Scoundrel and Galan for 2008 resolutions and I'm just getting to mine. (with lots of push)

9. Reading. My Wife and Scoundrel have been on me for years to read a book. How about this: 4 fiction books this year.


10. Get off the couch! Break the routine of coming home and sitting on the couch until it's time for bed.

11. Work attitude. enough said (see #8)

12. Radio Control cars and helicopters. About 5 years ago, Dgeyi, got me involved in Nitro Monster trucks. I loved it! But there were changes at work, and things just drifted away.

*** Before this list gets too long and seemingly insurmountable, the real key is #8. I thought that the new job in 2000/2001 was going to fix my problem. Then RC cars in 2003, then Workingout in 2006, Racquetball in 2007. But it is much deeper than that. And this is what I truly need to work on. ***

Ok.. Back to the list

13. House items. New Bathroom and Laundry room. Landscaping, clean out the crawl space/garage. General repair.

14. This blog. Keep up with weekly activities and tidbits. don't put off until tomorrow.....

15. Wow! It looks like I'm trying to fix all my problems in one year. That is most certainly doomed to failure. I could go one with this list, but I wanted to hit the big ticket items and a couple of "that would be nice" things. We'll see how this all plays out. It's almost the end of January and I'm way behind already! Here is too a great 2008! As my coach said.. "You have the Power to Change". Well do ya punk?

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Weekend Update

Friday night the Brawler and I went to the club. The Brawler wants to exercise. Something to burn fat. I asked him if he was serious and would let me show him an exercise. While to club doesn't have Kettle Bells it has CorBall balls which are like a small medicine ball with handles. They had 16 pound ball and an 18 pound ball. So I showed Brawler the Kettle Bell swings with the CorBall. Working on technique (which was shown to me by Scoundrel). We did 5 sets of ten swings (2 arm) with a 30 second rest in between sets. As I was doing them I could hear Scoundrel (best drill sergeant voice), back straight, head up, look forward, get your butt down, snap those hips, extend that pelvis.... Brawler did well and seemed to like it somewhat.

Afterwards, he wanted to go swimming. Brawler did 4 lengths of the pool, alternating between the crawl and breast stroke. Me being a big baby, didn't want to get into the cold lap pool and I don't like swimming.

Saturday Brawler's Quads were really stiff. I was stiff too. Quads, Glutes. So Brawler went to the club on Saturday and did some swimming and whirlpool.

Sunday we were back at it again. This time a 5 minute warm-up on a elliptical, then 5 sets of 10 w/30 second rest. Our goal is a week of 5 sets (every other day), then add 2 sets and work up to 10 sets of 10. Afterwards, we went swimming. This time I overcame being a baby and did some laps two. We did 6 lenghts (150 yds) I though I was going to barf up my two double cheeseburgers and fries. Shortcake and Turtlegirl have taught him well. Brawler showed me up swimming. I hope we can stick with this. I would be really good for Brawler.

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Bragging Time!

I wanted to post this earlier but my "time management" got in the way.
Galan runs a Fantasy Football League. This year this old dog limped into the playoffs with a 5-8 record only to win it all baby! I take this opportunity to rub it in to those twentysomething sports obsessed kids and gloat. This is my second win in 6 years (along with a second and fourth). Cue "We are the Champions!" and chalk one up for an old goat. Better luck next year boys.

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Meet the Family....

Last Sunday Scoundrel and I got together for some male bonding. Scoundrel introduced me to his family - Svetlana, Medusa, Big Joe and the kids (his kettlebell family) I also got an introduction into the 'way of the kettlebell'. Scoundrel let me tryout Svetlana. I must admit, I'm a little jealous.
Scoundrel has in his basement stuff I can't get at "The Club". Kettlebells for one and a bike roller for another. Working with Svetlana was fun. She took it easy on me. If you don't have access to kettlebells, just use your bowling ball bag (with ball) - Not Scoundrel approved! Like most exercises (as I'm learning) it's all about technique. learning to keep you back straight as you swing and stand up and squat down. 2 sets of 10 swings and I was breathing heavy.

After Scoundrel showed me his workout - so much for easing into it! We went out for pizza and beer and took in an awful movie. Something we seem to have a knack for! (The Marine, and others that have blocked from my memory) This one was Alien vs Predator: Requiem. To say it was bad just doesn't do it justice. It was Blue Lagoon bad. But, a good time was had. We shared some beer, pizza and brotherhood.

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Merry Christmas!

Good husband and housewife, now chiefly be glad,
Things handsome to have, as they ought to be had.
They both do provide, against Christmas do come,
To welcome their neighbors, good cheer to have some.

Good bread and good drink, a good fire in the hall,
Brawn, pudding, and souse, and good mustard withal.
Beef, mutton, and pork, and good pies of the best,
Pig, veal, goose, and capon, and turkey well drest,
Cheese, apples and nuts, and good carols to hear,
As then in the country is counted good cheer.

What cost to good husband, is any of this?
Good household provision only it is:
Of other the like, I do leave out a many,
That costeth the husband never a penny.

Christmas Cheer a Christmas poem by Thomas Tusser

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