SHARK59
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Feb 09 - 183


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"You're a bottom-line man. All right. Here's the bottom-line:" Norman Thayer = On Golden Pond

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


Member Since: 3/6/2008

Fitness Minutes: 39,505

My Goals:
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.


My Program:
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.



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