Health and Wellness: Stage 3 Commences

*Seven months into twelve month health and wellness focus I can see success is in sight*

After completing both Stage 1 (01 November 2025 to 09 April 2026 i.e. 160 days) and Stage 2 (10 April 2026 to 13 June 2026 i.e 65 days) it is now time to create and commence the final Stage 3 of this one-year plan.

The major goal of Stage 1 was getting to a Body Mass Index under 30 (for me that is 91.7 kgs) and Stage 2 was a BMI under 25 (76.4 kgs).

I now need to create Health and Wellness Stage 3 goals to focus me between today and 10 November 2026.

Stage 3 Goals

Obtain an average blood pressure reading of 115 / 78 over 28 consecutive days.
Obtain a resting heart rate of 55 or lower for 28 consecutive days.
Obtain a Body Mass Index (BMI) score of under 23 which would be around 70 kgs (dropping another 6.4 kgs).

These focused goals would help me create the conditions for long-term health. as I transition to retirement by January 2029.

I’m hoping the benefits will include moving the remaining belly fat into both arm and leg muscles. A BMI of under 23 gives me breathing room to stay in a healthy weight range.

How to achieve Stage 3 Goals

I’ll be moving away from my current 20,000 daily steps with a weight vest approach to:

Morning walk (approximately 11.5k steps) before breakfast
Overall aim for 16k daily steps.
Commence weight workout in the apartment gym with a routine of push (chest/shoulders/triceps), pull (back/biceps), and legs 4 days per week.
Commence an intense gym cardio workout, stepper (20 minutes) and bike (20 minutes)
Start isometric training.

Expected Outcomes

I’m hoping the above will remove my remaining stomach fat, significantly reduce my blood pressure and increase my daily readiness score (according to Fitbit).