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I lost some weight, but I was still pushing 180 pounds. I tried limiting my calorie intake, but I never got very good results for any length of time. In April 2003, I tried the Atkins diet and failed. I was able to hit 160 pounds but always crept back up to 170 pounds. I could not live on the Atkins high-fat protein choices and little- to no-carb "induction phase" for- ever. I wasn't getting any further in my weight loss, and I didn't like the idea of not being able to eat fruit in the "induction phase" of the Atkins plan. In April 2004,1 was referred to Dr. Markham by a coworker who had read his book. I went to see him on April 13. His approach seemed logical and more balanced-not too restrictive, but the same principles as I had learned with other protein-rich diets. His program also outlined the specific amount of protein I needed at each meal and allowed fruit in the initial weight loss phase. I weighed in at 167 pounds, 20 percent body fat. The day I left his office I went to check out the gym after reading about how his clients who exercised had good results. So I started spinning and weight training. Realizing that I had no idea what I was doing with my training routine, I hired a personal trainer. I made a lot of mistakes in my first weeks of training. I was overtraining, not allow- ing my body to recover, and I had no idea about how to train efficiently and properly. Most of all, I was not listening to what my body needed. Despite these mistakes I still lost weight and felt better. In four weeks I was down to 155 pounds and from 20 percent body fat to 18 percent. In six weeks I was up to 159 pounds but down to 16.9 percent body fat. In eight weeks I was at 156 pounds and 15.8 percent body fat. I am a very active person, and for several years I have struggled to get enough sleep. I am now waking up before my alarm clock and staying up later than ever. I have more energy and feel stronger than I ever have. Not only do I feel physically balanced, but I also feel an emotional balance due to my new eating habits and exercise lifestyle. Knee Bends Detach the bungee from the doorknob or railing, and hold one handle in each hand. Allow the bungee to hang down to the floor in front of you. Stand on the bungee with your feet approximately shoulder width apart. With your arms at your sides, bend your knees at a 45° angle and pull the bungee cords up waist high. Now stand up straight. The closer you stand to the handles, the more resistance you will create. This exercise is designed to strengthen the quadriceps muscles in your legs. Commit to a lifetime of learning-professionally and personally. Want financial success? Provide increasingly better service to your customers or clients. Keep up with your profession's or trades new trends, techniques, and equipment. Attend continuing education seminars. Read professional journals and books. It doesn't matter whether you treat patients or repair cars. Strive to become the best at what you do.