SYNCHRODAD
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4/17 Soldier, safely home. And outgrown!




Welcome home, Dad.4/2017




Surrounded by Joy. 7/27/09


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Spring 2017 Thoughts and goals - "Started my renewed effort to get rid of this volley ball that stretches my belt. Start of new hope. 4/26/17 I picked 218 pounds for my start. I was really a bloated 225 before this start date.
1) Track ALL food. If one doesn't track, one has a hard time getting out of a ditch. 11/5/17. So true. Most important!
2) Consistent increase in physical activity, planned and unplanned.
3) Fitbit. It tells me the truth about activity. 30 minutes a day."

January 2018, I am there! Yeah!!

1/5/18. After a hospital stay/surgery unrelated to weight loss, I thought things out weight-wise and have decided that 188 is where I want to be for maintenance. My goal for 2018 is to recover my strength and aerobics, and exchange some gut fat for muscle. Hard to do at my age, but I want functional strength, flexibility and aerobics.

1/20/18. Joined the "At Goal & Maintaining + Transition to Maintenance" team. There is GREAT wisdom on this team. Interesting fact. Only 5% of people that obtain their goal weight keep it for 5 years. I'll celebrate in 2023.

My journey steps:

11/15/17 188, The last pounds are toughest.

10/28/17. 189 pounds. It is coming off!

10/11/17 191 showed up!

9/24/17 192's. Been doing hard work, chopping and splitting big wood rounds. Down 3 pounds in last month. Staying on low side of Spark calorie recommendation.

8/31/17 In the 194's.

8/22/17 195.8. first time in the 195's. My Fitbit goal is 9k, I have been doing 11-12k. My aerobics are way better.

8/19/17 196.0 Down 22.

7/29/17.197.8 Down 20. Waist and hips down 1/2 inch in two weeks.

7/22/17 199.2 Down 19, Not much, but I held 2 cubes of butter in my hand, and said, "Gone!"

7/15/17 200. Down 18 pounds. Limited outdoor activity because of my bride's severe foot injury. Steps are mostly in house and yard. The 100's are getting close. Haven't seen those in a long time.

6/13/17 206 12 pounds in 6 weeks. I did it by doing 1,2,3 above and staying in the low-medium Spark recommended calorie range. I am not getting 8000 steps consistently yet. Room for improvement. I am no fool. These 12 pounds are the easy ones, Now begins the real battle for 10 more and going under 200 for the first time in 5 years or more. Then to my goal weight, 185.

6/12/17 I looked up human fat density (0.91gm/ml) and butter (911gm/L) which equals 0.911gm/ml if my math is right. So if I am down only a quarter pound in a week, all I need to do is look at a cube of butter, hold it in my hand, and say, "Gone."

6/3/17. Thought I'd post encouragement to me that I thought up myself.

Repeated daily good decisions will sacrifice a moment's pleasure for tomorrow's reward.
Small victories lead to big victories and defeats lead to resolve when I keep asking myself, “What are you prepared to do now!?”

4/26/17 Decision day! 218 pounds, a guess, I was actually 225-7 a few months ago and I posted a "before" picture of this. I wasn't weighing regularly at the start of my effort.


Member Since: 4/25/2005

My Goals:
1/11/18 Keep my weight at maintenance goal of 188.
Recover fully from Dec 2017 surgery. This means:
Get to gym regularly to develop muscle and reduce my gut some more.
Get back to 30 minutes continuous walking, and 9000 steps a day
5/9/17 Reduce/eliminate blood pressure medication. Increase my strength, aerobic condition and "flex-agility" 7/10/17 update. Able to cut one BP med in half.
5/9/17 Raise my (good) cholesterol. Diet and exercise so my MD and everybody else says. .10/2417 update. All my cholesterol numbers are better, some are way better. HDL is going up..


My Program:
1/27/18. Use my treadmill to recover from surgery and "drop foot" problem. Do my Physical Therapy exercise 2x a day. Develop good resistance band exercises. Go to gym 3x a week to spin, elliptical, and use weights.

Think about what I eat. No mindless chowing. STOP when I am just under full. Listen to my body in this regard.
1/27/18. Set my spark weight goal to favor a half pound a week loss to keep maintenance weight. Weigh most days and adjust accordingly.

1/27/18 Track ALL my food, good or bad days. Favor the low side of Spark calorie recommendation.

1/27/18 Fitbit: Working back to 9000 steps, 30 minutes active and 30 continuous minutes of walking every day (almost). Mostly on treadmill at this time.
1/27/18 Increase heavy yard work, carefully. I have 3.5 inch incision that has to fully heal.



Personal Information:
I live in $ilicon Valley, I am 76, married to my bride of 48 years, and we have 2 daughters who are 1996 Atlanta Olympic Gold Medalists in Synchronized Swimming. They are both still in phenomenal condition. They have given us 5 lovely grandchildren. (1/28/18)


Other Information:
Retired at 73 after working a great job 49 years for the same company.
I have no hobbies. I enjoy a good laugh, a good meal and fellowship.
A motto I've adopted from a conversation with a friend. "You eat what you buy. Shop wisely, my friend.."




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