Day 1 Progress

 Date: Monday, 7 March 2022 (Day 1)


Inspirational Quote of the Day:


“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.” 

― The Dalai Lama


Sleep (hours): 7 hours 56 minutes

Sleep Score: 79


Resting HR: 73

Resting BP: 130/84

Weight: 209.6

Body fat %: 30.6

Physique score: 2 (obese)


Depression/anxiety Quiz: 9 (depression), 5 (anxiety)

Perceived Stress Scale: 18 (moderate stress)

Pain level (location): 3 (neck and back), 2 (general body aches), 1 (headache)


Prayer: Daily Readings app, Prayer Rule (35 min)

Meditation (minutes): 10 minutes (OM mantra), 60 minutes (progressive muscle relaxation on the Shakti Mat)

Sacred Reading: Isaiah 1:1-20, Genesis 1:1-13, Proverbs 1:1-20


Lumosity: completed Quick workout 

Cognitive LPI: 1624

Duolingo: (#1 in Diamond League) 3 Spanish lessons, 2 Ukranian lessons 71 XP


Workout type: Run (1/3 mile), General Stretch, Fit Test

Workout length: 4/7/18 minutes

Total Steps: 5300

Total Distance: 2.47


Push Ups, standard (maximum number): 15

Pull Up, from straight arm (maximum number): 1

Crunches (maximum number): 15

Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 8

Arm Curls, 35 lb dumbbells (maximum number): 8

Deep Squats, 35 lb dumbbells (maximum number): 8

Side Arm Raise, 35 lb dumbbells (maximum number): 1

Arm hang from pull up bar (maximum time): 19 seconds

Standard plank in push up position (maximum time): 35 seconds

Toe Raises, 35 lb dumbbells (maximum number): 25

Wall sit at 90 degrees (maximum time): 20 seconds 

Jumping Jacks with 1 35 lb dumbbell (maximum number): 15


Total Calories: 1026

Total Protein: 35.3 g

Total Fat: 29.5 g

Total Carbohydrates: 156.8 g

Total Fiber: 17.7 g

Total Water: 40 oz


Comments: 


Upper respiratory infection today - productive cough, chills, body aches, nasal and sinus congestion, sore throat, general malaise and myalgias

Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, gingko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical

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