Copyright 2010 Barton Publishing, Inc.

Lower Your Blood Pressure Workbook Step-By-Step Outline and Journal To Maximize Your Success Disclaimer This paper is not medical advice and is not written or endorsed by any medical professionals. Its use is intended for informational purposes only. If you are taking any medications, you should consult with your physician, health care professional or health care provider before making any changes in your health maintenance program or profile. The use of supplements or natural remedies may alter the intended effects of prescription medications you have been provided by your doctor, so do not make any changes in your normal course of health care without first consulting your doctor or health care professional. Be sure to visit www.bartonpublishing.com for more home remedy reports and links to other resources dedicated to your good health! Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 2

Introduction The High Blood Pressure Solution Kit, quite simply, is designed to recharge, renew and rebalance your health and body to connect with your healthier self. I know from personal experience and years of customer feedback that thousands of men and women have had their health and vitality restored using the solutions outlined in The High Blood Pressure Solution Kit. The High Blood Pressure Solution Kit is more than just a remedy for treating high blood pressure; it s a complete lifestyle transformation that changes how you feel about yourself, your health and to avoid and overcome relapses into self-destructing old habits. Sometimes you need a gentle reminder, or nudge, to keep you inspired and on the right track. This is precisely where the dedicated workbook and journal can assist you, by providing you with individual insight into your own health and behaviors. It will serve as a personal sanctuary, where you don t have to take care of anyone or anything but yourself. It will provide you with a place for personal reflection and the keys to success that only YOU know and discover. For many of you, this journal will be the only opportunity, for a short time every day, for you to reflect and be completely honest with yourself. Moreover, the Lower Your Blood Pressure Workbook will help you keep tabs of all the little steps along the way. Research has shown that successful lifestyle and eating habits are made with baby-step changes that you make day to day, which produce long-lasting effects. The transformations you experience during the course of the program will be engrained in your head and, without knowing it, you will start to live the life and the habits that you began in this workbook. This workbook will help to identify the unconscious habits and roadblocks that hinder you from having a heart healthy life. Journaling will also help to pinpoint where you need the most tweaks in your eating, activity and personal habits. Keeping an accurate journal will Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 3

also prove to be your biggest asset in overcoming high blood pressure. After all, you are your best ally on this quest. I can only give you so many tools, remedies, and support the rest is up to you. I personally congratulate each and every one of you who are taking this commitment toward lowering high blood pressure. You are beginning the lifelong journey of better health. The time is here for you to start recognizing and acknowledging your own progress toward the solution. Start living by doing... and journaling. Yours For Excellent Health, Joe Barton Found and CEO, Barton Publishing, Inc. Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 4

Instructions 1. Fill out each question on the next page. It will be your starting point to give you value for the next few weeks. 2. Make sure you write down a reward for yourself. This will give you extra motivation to accomplish your goals and stay on track. 3. Purchase or borrow a blood pressure cuff. 4. Measure your blood pressure everyday at the same time. Follow the instruction provided with the blood pressure cuff. 5. Write down everything you ate throughout the day. Include breakfast, lunch, dinner and any snacks. 6. Write down your exercise activities. What type of exercise you did and for how long. 7. Log how many hours you slept each night. 8. Record any accomplishments for the day. Journal new accomplishments to focus on tomorrow. 9. Continue this workbook for 30 days. Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 5

Workbook and Journal NAME START DATE MY GOAL STARTING WEIGHT STARTING BLOOD PRESSURE / BLOOD PRESSURE GOAL / WHY I AM TRYING TO LOWER MY BLOOD PRESSURE MY REWARD FOR REACHING MY GOAL EXPECTATIONS & INITIAL THOUGHTS Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 6

TODAY S DATE MEALS, BEVERAGES AND SNACKS Upon Rising: Before Breakfast: Breakfast: Snack: Before Lunch: Lunch: Snack: Before Dinner: Dinner: Snack: Before Bed: FRUITS & VEGETABLES 1. 2. 3. 4. 5. Other BLOOD PRESSURE READING / TIME Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 7

NATURAL REMEDIES & SUPPLEMENTS TAKEN EXERCISE MINUTES HOURS OF SLEEP I DID WELL TODAY WITH I WILL WORK HARDER TOMORROW TO DAILY REFLECTIONS NOTES Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 8

Week 1 Progress Report MY THOUGHTS ABOUT THE PAST WEEK WEIGHT MY SYSTOLIC DROPPED pts MY DIASTOLIC DROPPED pts MY BEST MOMEMENT MY WORST MOMENT MY BIGGEST TEMPTATION THIS WEEK WAS MY REWARD FOR STAYING WITH IT THROUGH WEEK 1 Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 21

Week 2 Progress Report MY THOUGHTS ABOUT THE PAST WEEK WEIGHT MY SYSTOLIC READING DROPPED pts MY DIASTOLIC READING DROPPED pts MY BEST MOMEMENT MY WORST MOMENT MY BIGGEST TEMPTATION THIS WEEK WAS MY REWARD FOR STAYING WITH IT THROUGH WEEK 2 Lower Blood Pressure Workbook: Step-By-Step Outline and Journal 36