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Introduction Text "You're a bottom-line man. All right. Here's the bottom-line:" Norman Thayer = On Golden Pond Wow. Motivator of the day 06-08-18 10 years or so on Spark Lots of downs and ups but more downs 217.6 Blood draw later today - will post results Summer is a good time for me health wise Winter not so good This is all about accumulating small but good habits - find one thing you can change today L07-04-17 230 BP 116/62 All other measures good. CPAP treatment is great. 18 months down. Walking is my new friend. Dry as a bone for 13 months - water only. Watch for my blog on the challenges of sparkling water - running an experiment this week. 07-05-16 234.8 - down from 262 in 11/15. BP 112/71 - and consistently low. Had been 145/90 range with some lower readings. Walking 5-7 miles per day - morning and evening walks. 650-700 calories at breakfast, 600 at lunch and dinner with a snack in the afternoon - this seems to work with the walking. 50+ on 10/13/2008 The bottom line: Feb 08 BP 163/93 Total Cholesterol 241 LDL 167 HDL 52 Weight 240 End of May 08 BP 120/80 - no meds Total Cholesterol 171 LDL 96 HDL 62 - no meds Weight 196 October 1 08 Weight 192 October 17 08 Weight 188 -52 Pounds BP 117/73 Feb 26 09 Weight 182 -58 Pounds BP 117/82 Total Cholesterol 203 LDL 111 HDL 78! No meds 11/19/08 New goal plan - 175 by 6/20/09 - is and was the long term goal. Time to lay out the plan to get there. 11/18/2009 - stopped late nite snacking. (Actual start date 1/15/09) 11/19/2008 187.6 12/20/2008 185 - 186.2 - need to push over the next 10 days. 01/02/2009 183 - special Holiday challenge goal - 188 Darn! 01/20/2009 182 - 186 - behind schedule. 02/01/2009 183 - BP 117/73 = actual. 02/20/2009 181.6! 03/20/2009 181 - 183 need to be back after it! 04/20/2009 177 - 186 slipping a bit but rejoining the battle 05/20/2009 185 06/20/2009 180! 35 Month Update: OK - I have gained back some weight and had to go on cholesterol meds - gotta face our facts. However - I am much healthier than I was 35 months ago - I am eating much healthier foods and doing so consistently. I am exercising on a consistent basis and with greater frequency in a week than I did in a year under the old lifestyle. And I enjoy it. Challenges: Late night eating Keeping a better balance in my diet - example portion control - another example - I can eat pizza but just not very often. Strengths: Positive attitude - I know I can live with a much healthier lifestyle for the rest of my life. Frame of mind - this is a life long process - one good day or one bad day will not matter in the end - it is how well I do on average that counts. Exercise - I can walk - fast. As long as I can walk I can stay reasonably fit - as long as I can walk fast I can do anything. Experience - I have lost 57 pounds and while I have gained a goodly portion back I know I can live a healthy lifestyle - I must just constantly be aware of the necessary balance to keep things moving in a positive direction. I know that when I am creatively approaching my lifestyle and thinking about how to execute it effectively I will behave better - focus = success. Home late from work tonight and early to the office tomorrow but I will get my treadmill time in tonight - it is the right thing to do. Do well in your endeavours and enjoy this journey. Shark 1-19-11

Reduce BP reduce cholesterol Retake blood work in late May SUCCESS!!!!!!!!!!!!!!! Walk two miles 4 times a week =- gradually increase to three miles. Got to 4 miles 3-5 times a week. Now in winter treadmill mode. Changing to 30 minutes of aerobic exercise 5 or more days a week. Will include biking in addition to the power walk. Averaging 40 minutes 6/7 days a week. 3/11 Walk the Mini-Marathon at 15 minute pace in May of 2009. SUCCESS!!! 12:26 pace. Strength training 3 days a week - mainly core and upper body. Averaging two days a week.

Less than 2000 calories per day. Sustainable weight loss and dietary changes Low fat - doing well with this 3/11 Low sodium - not doing as well - low sodium is very challenging.





Add a Link "You're a bottom-line man. All right here's the bottom-line" Norman Thayer - On Golden Pond
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