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Lets get Started

What, why, where and When What:  This blog is about my weight loss journey and the permanent lifestyle changes that I will implement to become more healthy.  Weight, lack of exercise Why:  Because Im...

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Planning

This Lifestyle Modification page grew out of my desire to change, to make a radical change and I am sure that there are others out there who are in the same boat as me.  I am over 40, 47 to be exact...

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Planning – Part 2

Meal Planning and Journaling According to a study published in the Journal of the Academy of Nutrition and Dietetics people who journaled and accounted for everything they put into their mouth lost...

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Starting – Day 1

A Journey of 1000 Miles begins with a Single Step – Lao Tsu Do you dread your annual physical, hate going to the beach or when warm “T Shirt” weather arrives, are you on medications daily for blood...

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Day 3 – Facts and Reality

I promised that as part of this Lifestyle Modification that I would be as blunt and brutal as needed.  Saturday was the big weigh in and in anticipation for this event I also had my labs drawn and...

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Day 4 – Combining Work with Working out

On those days that you work it is a great idea to plan your workout the day before and stick to that plan. I had to work today so I got up at 0445 and worked out at 530, home by 0645, healthy lunches...

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Day 6 Nutrition Tip

One of the best things I ever did was to seek the assistance of a nutritionist.   Diet is as much, if not more of the battle than anything else.  There is a saying that you cant out exercise a bad...

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Day 7

From: Evolution Fitness East <mark@evolutionfitnessboca.com> Subject: Evolution Fitness East – Weekend Challenge Reply: mark@evolutionfitnessboca.com Evolution Fitness East – Weekend Challenge...

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Day 8 – Booze you Don’t Lose

So I don’t want to be the killjoy in all of this but the reality is if you booze you don’t lose !  There I said it.  You see the problem isn’t just the alcohol (ETOH) its also the fact that ETOH lowers...

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Day 9 Weekly Planning Tip

Weekly Planning Tip   Split up snack into portions sizes – Grab and Go   All too often we eat because there is nothing prepared or hand to eat.  Once a week measure out snacks and pre-package them for...

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Day 13 – Success in Numbers

This blog was originally started last night at one of the best workouts I have been to for a long time.  The scene Boca Raton Beach (Palmetto and A1A) in the sand, beautiful evening, amazing...

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Day 16 Weekend Evaluations

Dont you worry, don’t you worry child – see Heavens got a plan for you ! So this weekend was an evaluation weekend.  Time to jump on the scale and get those measurements.  Drum roll please …….. well...

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It’s about happiness Day 30

So I have been extremely remiss in my posting in the last few weeks – there have been set backs but I shouldnt have any excuses.  Let me first state that blogging is not as easy as it looks and I take...

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Boca 5K, 10K & Fitness Challenge

Awesome Fitness Challenge on Beach and Thanks to Everyone who Wrote a Review – If you have any comments or photos please send them to mark@synergyfitnessboca.net and we ill post them here. This...

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