Deleting the VTP Configuration From a Cisco Switch

WARNING:  If you follow the instructions here, you will wipe out your VTP and VLAN configurations.  Make sure you have backed up your switch!!!

I recently had some issues with a few low-end Cisco routers (RV325) and I opened a case with Cisco TAC.  The basic problem was that I couldn’t get the routers to route traffic in this kind of environment:

I wasn’t using the firewall feature; just routing.  (The firewalls in the diagram were ASAs).

Well, the Cisco engineer couldn’t figure out what was wrong, so I pulled a couple of routers out of the network and set up a small lab so the engineer could remote in and play with it.  The lab environment looked like this:

The networks were all connected with a Cisco 2950 24-port switch using VLAN and a Cisco 2601 configured as a router-on-a-stick.

I know… really old hardware, but it was just lying around collecting dust and it can do what I needed, so why not?

When I attempted to blank out the config, I couldn’t get rid of the VLANs… which reminded me how frustrating VTP can be.

For example, years ago, I borrowed one of these 2950’s from the datacenter where I have a few cabinets.  Before I returned it, I wiped the config.  Six months later, I get a call from their head engineer informing me that I had taken down the entire datacenter.

VTP configuration information is stored in the VLAN database, which is NOT deleted when one clears the config.  I had actually used VTP in my network, but they didn’t and the VTP operating mode of all of their switches were still the default – “server”.  So, when they put that switch back into production, my VTP config was pushed out across their network and every single VLAN database on every single switch was overwritten with my VLAN config.

This is one of the reasons why everyone should know how to clear the VTP config out of the VLAN database.

The VLAN database is stored as a file in the flash memory.  To see it, go into privileged mode and issue a directory command for flash:

The VLAN database is stored in the file “vlan.dat”.

Since Cisco represents the state-of-the-art for networking equipment, one could assume the VTP configuration could be reset by issuing a command such as “clear config vtp”.  Of course, one would assume incorrectly.

You actually have to delete the file:

 

Once you’ve done that, you should be good to go.  Reload the switch and you’ll find the VTP (and VLAN) configuration has been removed.

Hope this helps!

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Moving the Offline Folder Cache in Windows (7, 8, 8.1 and 10)

WARNING:  This post involves playing around with your operating system’s registry.  You use this information at your own risk.  For other warnings, please see the disclaimer.

I’m a big fan of Windows’ offline folder caching and have used it on my laptops for over a decade.  One thing I don’t like about it, however, is how difficult Microsoft has made it for the cache to be moved out of the Windows folder.  (By default, it’s found at \Windows\CSC).

WARNING:  If this isn’t a FRESH installation of Windows, make sure you have synchronized your offline files.  This procedure will ERASE ALL EXISTING OFFLINE FILES AND FOLDERS!!!

In order to move the cache, follow these steps:

1. Clear the content of your existing cache
Yeah, you have to do this.  And, it’s not a very obvious procedure.  You end up creating a registry key that resets the cache at startup and then deletes itself.  Here’s the command to create the registry key (you can do this at a command prompt):

REG ADD “HKLM\System\CurrentControlSet\Services\CSC\Parameters” /v FormatDatabase /t REG_DWORD /d 1 /f

Once you’ve done this, reboot.

2. Create the folder in the location where you’d like to have your cache
I always like to keep my data separate from my OS by storing it on a different drive (or, at the very least, a different partition).  For this example, I’m using the path X:\Data\Cache

3. Create a new registry value
Open Registry Editor and browse to:

HKEY_LOCAL_MACHINE\SYSTEM\CurrentControlSet\Services\CSC\Parameters

This is the same key we modified before.  Notice how there’s no “FormatDatabase” value even though we added it prior to the last reboot.

Right-click on Parameters, hover on New and select String Value:

String Value Key Menu

Name the new string value “CacheLocation”:

CacheLocation

Double-click on CacheLocation and input the path to the new cache location and then click “OK”:

Edit String

Notice the “\??\” in the value.  This is an NT Object Path used by the OS to reference the local path.  (If it was “\??\UNC\, it would be referencing a network path.)  You must use this format.

You’ll see the value populated now in your registry editor:

CacheLocation Populated

4. Reboot
 Once the OS is back up, it should be using the new location.  You can test this by opening the new folder and you should see a folder in there called “v.2.0.6”.  You should get a permission error if you try to open that folder.

I hope you find this useful!  If you see anything wrong, please let me know.

Post-Election Blues: Temper Tantrums and Meltdowns

When I saw the election results, it wasn’t so much that I was thrilled Trump got elected – it was more of a sense of relief that Hillary didn’t.

I decided the best course of action was to try and be a gracious winner and not gloat or rub anyone’s noses in it.

The events of this week, however, have changed my mind.  Now, I’m overjoyed Trump got elected.  And, as much as I know this is wrong, I’m experiencing a wave of schadenfreude as I watch liberals self-destruct.

To those children who are rioting in the streets and to those celebrities who are breaking down in tears:

All of you, to one degree or another, have no idea that you are like little robots.  Your party leaders don’t respect you; to the contrary.  They know you’re easily programmable and if they play the right tune, you’ll dance to it.

Why?

Because you honestly have no clue that people don’t have to agree with you.  You have no idea whatsoever that your feelings, no matter how strong, do not really matter in the general scheme of things.  The Democratic Party knows this and they use it get you to support anything they wish, factual or not.

Watching these disappointed children try to explain why they’re rioting is laughable.  They honestly have no idea.  All they know is they didn’t get their way even though they really, really, really wanted to.  To them, it’s is completely inexplicable that the elections results went against their desires because their feelings have always been put above everything else.  So, they do what they’ve always done:  throw a temper tantrum.

Watching celebrities completely break down is another thing that makes me happy to see Trump win.  Again, I’m not proud of this, but it’s true.

This is a group of people who are too dense to realize their sense of self-importance only exists because they’re pandered to by sycophants who make a living off of them.

Chelsea Handler broke down on camera and, as she bounced up and down on her chair like three-year-old crying because she has to eat her vegetables, explained how even though she wants to move to Spain, the people in her office told her she’s too important and has an obligation to stay.

Chelsea, you pay them.  What did you expect them to say?  “Oh, go ahead and move… we’ll find other jobs.”

Seth Meyers, you have what?  A 0.41 rating?  Good job… that means half of Jimmy Fallon’s audience changes the channel when you come on.

Miley Cyrus, at the end of her tear-filled breakdown video, said she accepted Donald Trump and the next day started an organization to oppose him.  Thanks for giving him a chance.  But, you said you were moving and aren’t, so we already knew you were a hypocrite.

Actors don’t realize they aren’t their characters.

Mark. Ruffalo, Bruce Banner is a genius.  You’re not.  Ben Affleck, Tony Mendez and Batman are heroes.  You’re the guy who played dress-up.  Robert DeNiro, you’ve played so many tough guy characters you actually think you’re a tough guy.  You do know that fights in real life aren’t scripted and rehearsed with stunt men, right?

And, who the hell is Lena Dunham?

To our puffed up actors:  We buy tickets to your movies despite your opinions, not because of them.  We like your characters even when we really think you’re an idiot.

You serve no purpose in our society than to give us a two hour distraction from what we do – contribute to society in real ways.

You’re not moving like you said you would because you think you’re too important when reality is it just wouldn’t matter.  And, honestly, none of us thought you would because we know that all you do is clamor for attention and there’s no real substance behind that pretty face (or Chelsea Handler’s face, or Whoopi’s face, or…)

I would, however like to thank you for your hysterics, your tears, your whining, your hypocrisy and your meltdowns.  You have served the only purpose you serve in society:

You’ve entertained us.

Fear and Arrogance: The Election of Donald Trump

“Reader, suppose you were an idiot. And suppose you were a member of Congress. But I repeat myself.” – Mark Twain

Like most people, I’m still in a little bit of shock after the election results this week.  I’ve read a lot of articles and seen a lot of interviews, and I’ve found the backlash of this election to be highly entertaining, if not at all surprising.

I believe Trump’s election is the direct result of two things:  fear and arrogance.  More specifically, the fear of the Republicans and the arrogance of the Democrats.

The Republican Party, a.k.a “The Party Which Donald Trump Could Grab Groupies By”
The Republican Party has failed.  This is a party which idolizes Ronald Reagan, yet has rejected or watered-down every principle for which he stood.  We’re at the point where Republican politicians and Democrat politicians look a lot alike.

I’m looking at the GOP platform right now and it talks about things such as constitutional government, government reform, smaller government, etc.  In other words, all of the things the Republicans have completely failed to do.

Why?  Because they’re terrified to take a stand.

We (rightly) make fun of the “Snowflake” Millennials who need safe zones to protect their delicate little feelings.  Well, the GOP is the political party equivalent.  Republicans are terrified they’ll be bashed by the media and vilified by the political left.

Guess what?  It’s going to happen no matter what, so stop pandering.

You look at every Republican president and vice president we’ve had in the last 50 years and tell me which one was loved by the press.  Nixon, Ford, Reagan, Bush 41, Quayle, Bush 43 and Cheney were all ridiculed and/or demonized.  Granted Nixon deserved some of that, but he was no more crooked than his predecessor.  (I leave out Rockefeller because I honestly don’t remember him at all).

Why would any other Republican or conservative candidate expect to be treated differently?

Republican voters are tired of the GOP fielding weak and cowardly candidates.  They’ve been clamoring for a bold leader who would have the testicular fortitude to take on the left:  someone who is not afraid of the media, who doesn’t care about hurting people’s feelings and who is willing to call out politicians on their corruption, dishonesty and failures.

Like him or hate him, Donald Trump filled that role.

As much as Tuesday was a huge blow to the Democratic party, the GOP leadership should stand up and take notice.  Donald Trump – who isn’t even conservative – beat a bunch of Snowflake Republicans to get that nomination.  And the Republicans who lost their seats Tuesday were the ones who didn’t support him.

Hillary Clinton – The Middle Finger of the DNC
Hillary Clinton lost the election for one reason and one reason only:  she was the wrong candidate.  You can’t blame Comey.  You can’t blame the media.  Hell, you can’t even blame Trump.

Blame rests solely and completely with the Democratic Party.

Preparation for Hillary’s presidential campaign began when Bill Clinton was president.  The DNC got Nita Lowey out of the way so Hillary could take Giuliani’s senate seat.  When she lost to Obama in the 2008 primary, the DNC got her in as Secretary of State for Obama’s first term.  The next few years were spent building the biggest, most well-funded political machine the world has ever seen and that machine existed for the sole purpose of getting Hillary Clinton elected.

In the meantime:

  • People who were in financial crisis got to see Wall Street and the big auto makers get huge government bailouts.
  • Obama’s spending spree didn’t bring about the economic recovery he promised.
  • Millennials were shocked to find out there’s no such thing as a six-figure starting position, student loans have to be paid back and only their parents think they’re special.
  • The Democrats propped up the rhetoric of Occupy Wall Street to strengthen their own positions.
  • The reality of Obamacare hit people in the pocketbook like a $5,000 Band-Aid.

In steps Bernie Sanders.

Bernie Sanders was able to tap into the discontent created by Occupy Wall Street, the failure of Obamacare, and the entitlement mentality and general neediness of Millennials.

Bernie Sanders was the voice of those his party had disappointed.  Like Trump, he was the guy who was anti-establishment and was going to shake up Washington and destroy the status quo.  He was The Revolution.

Not if Hillary had anything to say about it.

In using strong-arm tactics to secure the Democratic nomination for Hillary Clinton, the DNC fielded the one candidate who represented everything the voters had come to resent about politicians.  And in doing so, they gave a huge part of their base the middle finger.

This is where the Democrats were just as short-sighted and stupid as the Republicans.  Neither party recognized that voters are sick and tired of the political elite.  They’re tired of being lied to, lectured, ignored and trivialized.  They’re tired of special interest groups controlling politicians and politicians acting as if they’re above the law.  They’re angry about a health care plan so horrible the politicians who passed it made sure they wouldn’t have to use it.  They’re tired of shady deals and the absence of accountability.

Donald Trump got the Republican nomination because he was an outsider going against the political elite.  Bernie Sanders, had the nomination not been stolen from him, would have won the Democratic nomination because he was a revolutionary who was going against the political elite.

One has to wonder…. Would Sanders have beaten Trump?

“Modern Man” vs. “Real Man”

“We make men without chests and expect of them virtue and enterprise.  We laugh at honor and are shocked to find traitors in our midst.  We castrate and bid the gelding be fruitful.”
– C.S. Lewis

About a year or so ago, the New York Times published an article online which attempted to define the “Modern Man”.

I thought it interesting, if only as a commentary on how our definition of manliness has changed over the last couple of generations.  I thought I’d give a response to each of their twenty-seven points… counterpoints which contrast the difference between the “Modern Man” and what I consider to be real manliness:

  1. When the modern man buys shoes for his spouse, he doesn’t have to ask her sister for the size. And he knows which brands run big or small.
    A real man understands that his wife loves buying shoes and it’s the process of selecting them which brings her joy more than it is the actual purchasing of them.  He also understands that his wife knows far more about this sort of thing than he ever will, so while he will occasionally make a gift of a pair of shoes he thinks she’ll really like, he makes sure to get a gift receipt.
  2. The modern man never lets other people know when his confidence has sunk. He acts as if everything is going swimmingly until it is.
    A real man knows his faith is shaken in times like this and he has at least one person in whom he will confide, and the most important is his wife.  He understands, if only instinctively, that if she believes in him he can face almost anything.  He will avoid confiding in her if he thinks it will protect her, and he’ll probably be wrong.
  3. The modern man is considerate. At the movie theater, he won’t munch down a mouthful of popcorn during a quiet moment. He waits for some ruckus.
    A real man has at least some manners, so he doesn’t eat so loudly that it matters.
  4. The modern man doesn’t cut the fatty or charred bits off his fillet. Every bite of steak is a privilege, and it all goes down the hatch.
    A real man knows how to trim and cook a steak.  If at a restaurant, he’ll send it back if it’s not done properly because if he’s going to spend that much money on a meal, it should be prepared correctly.  He also knows which cut of meat is which … so he knows a filet doesn’t have fatty bits.
  5. The modern man won’t blow 10 minutes of his life looking for the best parking spot. He finds a reasonable one and puts his car between the lines.
    Real men agree – however, they’ll drop their wife off at the door if it’s raining or cold.
  6. Before the modern man heads off to bed, he makes sure his spouse’s phone and his kids’ electronic devices are charging for the night.
    A real man will do this for his wife if she forgets because he loves her and likes to pamper her.  He will not, however, do this for his kids as he wants to teach them responsibility.  He will also expect them to always have their phones charged when they’re not at home so they can be reached at his and his wife’s convenience and so they can reach their parents when necessary.
  7. The modern man buys only regular colas, like Coke or Dr Pepper. If you walk into his house looking for a Mountain Dew, he’ll show you the door.
    A real man tries to be an accommodating host when he can and doesn’t really judge you by what you drink – as long as you don’t do something stupid like mix 18 year old single-malt Scotch Whisky with Coke.
  8. The modern man uses the proper names for things. For example, he’ll say “helicopter,” not “chopper” like some gauche simpleton.
    A real man isn’t pretentious.
  9. Having a daughter makes the modern man more of a complete person. He learns new stuff every day.
    Real men know this to be true – and know this is true for sons, as well.
  10. The modern man makes sure the dishes on the rack have dried completely before putting them away.
    A real man is not defined by such trivialities.
  11. The modern man has never “pinned” a tweet, and he never will.
    A real man, if he uses Twitter, uses it in whatever manner he wishes.
  12. The modern man checks the status of his Irish Spring bar before jumping in for a wash. Too small, it gets swapped out.
    A real man doesn’t waste anything, if he can help it.
  13. The modern man listens to Wu-Tang at least once a week.
    A real man may not even know who or what a Wu-Tang is.
  14. The modern man still jots down his grocery list on a piece of scratch paper. The market is no place for his face to be buried in the phone.
    A real man gets the job done and uses whatever tool is best for it.
  15. The modern man has hardwood flooring. His children can detect his mood from the stamp of his Kenneth Cole oxfords.
    A real man doesn’t stomp around like a child and doesn’t gratuitously throw in a brand name when describing his clothing – see 8.
  16. The modern man lies on the side of the bed closer to the door. If an intruder gets in, he will try to fight him off, so that his wife has a chance to get away.
    A real man also does this and for the same reason.  He will visit upon the intruder an overwhelming degree of violence which will ensure any threat is eliminated, sacrificing himself in the process if necessary.
  17. Does the modern man have a melon baller? What do you think? How else would the cantaloupe, watermelon and honeydew he serves be so uniformly shaped?
    See 14.  Although, of all the types of kitchen gadgets and tools which exist, one wonders why a modern man would be defined by something so silly as a “melon baller”.
  18. The modern man has thought seriously about buying a shoehorn.
    A real man may very well own a shoehorn, but never thought seriously about it.
  19. The modern man buys fresh flowers more to surprise his wife than to say he is sorry.
    A real man does this and whatever else he can think of to delight his wife.
  20. On occasion, the modern man is the little spoon. Some nights, when he is feeling down or vulnerable, he needs an emotional and physical shield.
    Good God, I don’t even know what to say about this.
  21. The modern man doesn’t scold his daughter when she sneezes while eating an apple doughnut, even if the pieces fly everywhere.
    One would think this would go without saying.
  22. The modern man still ambles half-naked down his driveway each morning to scoop up a crisp newspaper.
    A real man may still receive a newspaper as most real men each adhere to and respect various traditions as they see fit.  However, they don’t go out half-naked.
  23. The modern man has all of Michael Mann’s films on Blu-ray (or whatever the highest quality thing is at the time).
    A real man isn’t defined by his movie collection, although his character is revealed by his library.
  24. The modern man doesn’t get hung up on his phone’s battery percentage. If it needs to run flat, so be it.
    A real man ensures he is reachable by those who are important and depend on him, and he never wants his wife to worry.
  25. The modern man has no use for a gun. He doesn’t own one, and he never will.
    A real man understands the role firearms have played in our history and is not afraid of them.  While a real man may not own a gun, he respects the rights of those who do.  While owning a gun does not make one a real man, most real men own guns – see 14 and 16.
  26. The modern man cries. He cries often.
    A real man understands there is no shame in crying, but does not cry over the trivial.  He is strong enough to not be emotionally overwhelmed by adversity, but tries to be wise enough to know when his limits are being reached.  See 2.
  27. People aren’t sure if the modern man is a good dancer or not. That is, until the D.J. plays his jam and he goes out there and puts on a clinic.
    A real man pursues his passions and seeks excellence – whether it’s dancing or anything else.

Obviously, their list and my responses are entirely subjective.  I do wonder, however, where masculinity is headed.  It seems that our focus has shifted from the substantial to the superficial; we’re more concerned about the appearance than about what lies beneath.

It seems having a big beard is more important than having strength of character.

This Just In: Trump Said Something Which is True About Some Women! Women Everywhere Offended!

“<Song lyrics too explicit and vulgar to be posted here.>”
– Nicki Minaj

I get it. What Trump said was sexist.

But, Mrs. Clinton, he wasn’t talking about sexual assault… he was talking about getting laid by groupies.  If you want to talk about sexual assault, go to your husband’s bedroom and have that conversation.  Just make sure you knock first.

The funny part is that what Trump said was true. Whether you’re a pro athlete, musician, actor, politician, etc., there are women who care about nothing else and are willing to let you do anything in the world to them.  You know… they start acting like how a lot of men act around women all the time.

I’m sorry, but do you expect any celebrity to respect a woman who will sleep with them on the spot?  Do you expect anybody to respect any person who would do that?

Also, before women get too upset about not being respected, they need to understand they’re building a culture in which they don’t even respect themselves. You can talk all you want about how men objectify women, and I’d probably agree with at least some of it. But, women are far worse about it than men are.

Yeah, yeah… I know… movies targeted at men have boobies in them.  Magazines targeted at men have boobies in them.  Toothpaste targeted at men would sell a lot better if it where somehow connected to boobies.

And, yes.. porn.  Got it.

But, here’s the thing… all of that stuff is targeted at men.  None of it is telling women how to act.  That stuff is telling men how to act and it’s poisonous, dangerous and is corroding the hearts and minds of men.

But, you can’t look to men as the scapegoat for how women are treated.  The people telling women how they should be treated are women.

The top female musical artists are Beyonce, Nicki Minaj, Rihanna, Miley Cirus and others who sing, dress and act like whores.  These are the examples who communicate what acceptable behavior is to our young women and, more importantly, establish an expectation of how a relationship with a man should work.

For example, who could forget that timeless Beyonce classic “Parition” which talks about respectfully loving a woman:

“Now my mascara running, red lipstick smudged/ Yeah, he’s so horny he wants to f—/ He popped all my buttons and he ripped my blouse/ He Monica Lewinsky-ed all on my gown/ Oh Daddy, Daddy, he didn’t bring the towel/ Oh baby, baby, we better slow it down”

Of course, Beyonce should have said, “He Bill Clinton’ed”.  And in this case, I guess she’s the Monica Lewinsky.  But, hey.. it’s art, right?

Women complain about unreasonable standards to which they are held regarding their bodies, their looks ,etc.  Well, the magazines women buy most are magazines that tell them they should be a size 2, wear $700 skirts and which deify the very women no self-respecting woman should ever want to be.  Who publishes these magazines?  Women.

These same magazines tell women to be more sexually aggressive and more promiscuous.  Ladies, I have a secret for you:  Most men LOVE women who are sexually aggressive and promiscuous.

And by “love”, I mean “love to have sex with”.

But, they absolutely do not respect these women.  In fact, these women are just throwaways.

Listen:  MEN DO NOT RESPECT SEXUALLY PROMISCUOUS WOMEN.  Men just like to screw them.  But, they will never, ever respect them.

The highest selling book series bought by women was written by a woman:  The Grey Series, in which the heroine is basically just a container for Mr. Grey’s DNA.  I guess Trump’s comment would have perfectly acceptable had it been said by this guy.

I’m not excusing anything Trump said, because it’s not about that.  It’s about knowing you can’t have it both ways. If you want to be respected, then demand respect from everyone – don’t give a free pass to other women who are actively trying to bring you down to their level.

Ladies, if you’re going to start getting pissed off because you’re not being respected, then stop buying those records, magazines and books.  Stop allowing your character and integrity to be eroded by women who have no character or integrity.  THEN, you can worry about how someone said something that offended you.

Because, honestly… if you buy into the rest of that crap, then was Trump that far off the mark?

The Secret to Losing Weight

“I recently had my annual physical examination, which I get once every seven years, and when the nurse weighed me, I was shocked to discover how much stronger the Earth’s gravitational pull has become since 1990.” – Dave Barry

Apparently, if I don’t lose weight, I’ll die.

I had been having headaches for a while.  Some of them got pretty bad, and I’d have to lie down in the dark.  My wife, of course, kept “nagging” me to go and see my doctor about it.  (I use the term “nagging” to describe the three times in a six month period when she said, “You know, it might not be a bad idea to ask Matthew about it.”  Matthew is my doctor.  He let me start calling him Matthew to get me to stop calling him Dr. Assclown.)

The headaches got worse and worse.  It wasn’t uncommon to see me walking around squinting with one eye while the other eye was closed because of the pain.  The last really bad one was so bad, I couldn’t really function and lying down didn’t help at all – in fact, it wouldn’t let me sleep.  This is when my wife finally put her cute little foot down and demanded we go to the ER right then and there.

This was on a Tuesday night around 9:00PM.

If you ever decide to have a medical emergency, I highly recommend doing it on a Tuesday night around 9:00PM.

We get to an Urgent Care center near our house and find a doctor, a nurse, a tech and a receptionist… and nobody else at all in the building except for us.

Apparently, these people were bored, because we sat down to fill out the paperwork and had only just started when the nurse took the clipboard from me and gave it to the receptionist, hustled us into an exam room, had an IV in me and the doctor was standing there asking me about my headaches.  I’m not making this up.  The receptionist actually had to come into the room and ask us questions to finish filling out the forms for us.

As it turns out, blood pressure is actually a thing.

From what I’m told, my blood pressure should be at or under 120/80.  Mine was 170/110 and apparently was the source of my headaches.  They administered some IV meds and the headache almost immediately went away.

I followed up with Matthew about two weeks ago and asked the following question:

“Matthew, I have done tons of research on this stuff.  If you read 10 different books on weight loss, you’ll have 10 different opinions as to how to lose weight, and each opinion is backed up with scientific reports and medical opinions that corroborate the author’s opinion.  You’ve got guys who wrote books about why you should eat low fat whose books now tell you to eat high fat.  Guys whose books said to eat every two hours whose books now say to fast 18 hours each day.  Low fat?  High fat?  Low carb?  No carb?  Shakes?  Bars?  Who do I believe?”

Here’s what he said:

“If you want to lose weight, you have to do two things:  Eat less and exercise.  As far as what you should eat, cut out carbs.  For now, you’ll need to eliminate them almost completely.  As far as exercise, you need to exercise 30-45 minutes per day, five days per week.  If you want to lose weight, you have to do both things.”

So, a few days later, I started walking… about 30-45 minutes per day and am on track to average 5-6 days per week.  About four or five days ago, I eliminated almost all carbs from my diet.  I’ve started to lose weight and I’m feeling pretty good.

Who knew that eating less and exercising would work?

I should write a book.