OLDEROWL
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From pictures in my brother-in-law's book of wildlife that passed his mountaintop home rear camera.



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I chose this stock photo as it represents well the spirit of health, knowledge and wholesomeness



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Follow the path of wholesomeness to success one step at a time.


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OLDEROWL is a SparkPeople Motivator!

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I am Bob, I am 72 years old and can jog a 5K in under 46 minutes and do 46 pushups in one set. I am increasing my number of pushups I can do in a set at a rate of about 1.5 pushups per week and also working to reduce the time it takes me to complete a 5K. I have plans to continue growing spiritually and live a joyous and benevolent life. I aim to get to at least 50 pushups in one set by March 4th, 2019 besides decreasing my time doing a 5K on the treadmill( too cold for me outside in the winter).
I am proactively improving my life daily by persuing lifetime goals including being a compassionate and supportive husband. I am making use of my innate skills of self-awareness, imagination, conscience, and an independent will to make better choices, for my health, my relationships, and for our children's careers. I want to be a good example for my children and others. The better they develop their skills, the more successful they will be.

The power of self-awareness:
1. Know that your past, your thoughts and your feelings do not define your potential.
2. Take time to determine your priorities and goals.
3. Observe (without judgement) your thoughts, your feelings and the current situation.
4. Ask yourself if your understanding of the situation is valid or based on prior biases.
5. Ask yourself how a more conscious person might consider the current situation or whether more knowledge of the situation is needed to determine the best action.
6. Spend more time focused on your actions in the present moment than on the past or future.
7. Take time to determine whether your actions are in line with your priorities.

The power of imagination
1. Start with a positive end result in mind.
2. Practice creating a story having a positive result based upon random occurrences and objects.
3. Read up on matter upon which you set your priorities.
4. When a new idea is learned, e.g. from books and other media, try to imagine all the possible benefits and disadvantages of the new idea with respect to your priorities.
5. Visualized yourself in various possible future settings with love ones and others based on achieving your goals, and feel the joy inside you for having achieve your goals.


The power of conscience
1. Read stories of virtuous people you admire, historic (e.g. Jesus) or current.
2. Learn to care for and have empathy for your fellow neighbors, see the benefit for the world, and for your own growth and happiness, by sharing your insight and love for your fellow human beings. You will receive much in return.
3. Make a list of habitual actions you want to avoid. Pick one bad habit and notice your weaknesses and triggers for each so you can develop a plan to avoid acting out of habit in the future. Work the plan as much as you can and refine it until the bad habit is history. Repeat for each bad habit.
4. When in doubt, let others know you will think about it. When the time comes, always practice what you most strongly believe in,

The power of an independent will
1. Develop the habit of reading works on social justice and discuss the same with others while being careful to listen to contrary views and opinions. Develop your own view of right and wrong.
2. Know that others can disagree with your idea of what is virtuous, do what you feel is right anyway, but do not look down on others because they believe differently.
3. Do not complete for the affection of others if it requires actions contrary to your beliefs but give others the right to disagree with your opinions. This world will be a better place if we all practice such respect for others.
4. Share your journey with others. This not only helps them, it forces you to reflect on your life and in return grow in knowledge and ability to use your free will. As you write out your thoughts and study them, and as you receive a response from others your mental powers will grow.

Putting these powers to work
Decisions to change one's prior eating and exercise habits are hard to achieve lasting change because they require you to move outside your comfort zone. What it boils down to is that you need to get out of your comfort zone if you haven't already. I'm not saying this to get you stressed out or depressed for not having achieved your full potential. I been there, I was a crouch potato and out of shape when I was 67, but joining Sparkpeople 2 days after my 67th birthday was the best decision I made. I mean that is my best decision other than marrying my wife. The point is that no matter what milestone your reached or haven't reached, you will grow stronger by moving outside of your comfort zone to take full advantage of each difficult situation by not advoiding it, but by learning to perservere in the face of difficulty. Every difficult situation either wont last, you will find an answer to it, or you will grow stronger and closer to a solution by trying rather than ignoring it.
Making the most of the advice you gotten requires believing in yourself and taking responsibility. Make proactive responses to life events. You can't change what happened but you can respond in a positive manner that best keeps you on a path to achieve your goals. Share your weight loss journey with others both to inspire them and to get positive feedback. Choose friends who are a positive and ignore those who are negative. The most joyful person is one who can help others and receive positive feedback in return . Use the 10-10-10 principle to make decisions and be grateful for every decision you can make. Better decisions are made when evaluated by imagining what the best result of making, or not making that decision, would be 10 days, 10 months and 10 years later from the time you made the decision with respect to achieving your goals. Start taking greater and greater risks to build up up your confidence.
Don't worry about what others think of you. If you slip up, remember that God or the Universe is forgiving. Decide then and there to make a positive improvement in response. Every moment is a chance to make positive choices. You eventually will be what you choose to be as you become more consistent. Its a matter of mind over matter usually with the help of a higher power.
A good piece of advice from SparkGuy (creator of this site) is to focus on making small consistent changes one step at a time and track your food intake for at least 2-3 weeks. See his blog at www.sparkpeople.com/my
page_public_
journal_individual.asp?blog_
id=6480456

BTW A good team to work on cognitive behavior so that you don't sabotage your goal is one that is based on Judith Becks book titled "The Beck Diet Solution" which does not limit one to a particular diet but focuses on renewing the mind using cognitive behavior theory, her father had developed the theory of cognitive behavior and Judith applied it specifically to diet programs. See the Spark team at www.sparkpeople.com/my
spark/groups
_individual.asp?gid=10071 .

I also got Linda Spangle's new book "100 More Days of Weight Loss" to review which also is based on cognitive behavior theory. I like the layout of her new book, it is broken down into 10 sections each covering 10 days: See Your Potential, Build on Success, Keep Food Where it Belongs, Sustained Motivation, Separate food and Emotions, Fix the Real Needs, Manage Emotions Without Food, Overcome Barriers and Sabotage, Deal with Emotional Challenges, and lastly, Create Maintenance. I will write more on this book in the Spark team 100 Days of Weight Loss, teams.sparkpeople.com/100Days

I wish all a successful journey via SparkPeople also. 593 306

PS For more positive thoughts, join a team I co-lead 303 You can join My team teams.sparkpeople.com/Positive_Spark
ers ; so we can share our journey and in return live A Wholesome, Inspirational, Healthy and Joyous Life.


Member Since: 5/15/2013

Fitness Minutes: 9,977

My Goals:
Help my children and their families grow,
Keep in touch with my brothers, sister and their families.
Be a mentor to others including family members.
Keep fit physically and mentally.


My Program:
Spend at least 450 minutes a month exercising.
Eat wholesome foods in proper proportions
Spend at least 5 minutes daily keeping a journal.
Set time on my calendar to achieve my goals



Personal Information:
Currently live in Spotsylvania, Virginia
Grew up in Washington, DC and attended George Washington University
Retired US Patent examiner
Have 1 sister, 3 brothers, 4 daughters, 9 grandchildren, and 2 great grandsons


Other Information:


My Community Journal:
OlderOwl's journey to improve mental perfection



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