Summary of Week One
Summary of Progress (Week 1)
Overall, I am quite pleased with my progress this week, as much in the process as in the results. Despite having an awful head cold, I successfully managed to complete some kind of workout each day, and kept up with my prayer and meditation and my cognitive exercises every day this week. I lost 2.7 lbs, and kept under my target calories each day. (I will add that I purchased the Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series scale to measure my weight and body fat percentage). My average blood pressure is significantly higher than I would like, but when I look at the trend over the week I am encouraged as it is much higher the first two days of the week when I was feeling at my sickest and has been coming down since then. My mood has generally been positive and hopeful.
I have a long way to go, but I have made a start and must remember, as the saying goes, that this is “a marathon, not a sprint”. I have already seen some results, but hopefully I am also establishing some good habits that will continue to help me progress towards my goals.
Average sleep: 6 hours 20 minutes
Average sleep score: 80
Average resting heart rate: 56 bpm
Average resting BP: 126/72
Average weight: 208.7 lbs
Average body fat %: 29.4%
Average physique score: 2
Date: Sunday 13 March 2022 (Day 7)
Inspirational Quote of the Day:
“Holy places are dark places. It is life and strength, not knowledge and words, that we get in them. Holy wisdom is not clear and thin like water, but thick and dark like blood.”
― C.S. Lewis, Till We Have Faces
Sleep (hours): 4 hours 33 minutes
Sleep Score: 70
Resting HR: 49
Resting BP: 124/64
Weight: 206.8
Body fat %: 29.4
Physique score: 2 (obese)
Pain level (location): 0
Fast (wine and oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 5 minutes (mindfulness with breath awareness)
Church Service: Orthos, Divine Liturgy - received Holy Communion
Sacred Reading: Luke 24:13-35; Hebrews 11:24-26, 32-40; John 1:43-51
Lumosity: completed Quick workout
Cognitive LPI: 1626
Duolingo: 2 Spanish lessons, 29 XP
Workout type: rest day - no workout
Workout length: 0 minutes
Total Steps: 3667
Total Distance: 1.7 miles
Total Calories: 1469
Total Protein: 82.6 g
Total Fat: 109.5 g
Total Carbohydrates: 167.5 g
Total Fiber: 44.7 g
Total Water: 16 oz
Comments:
Date: Saturday 12 March 2022 (Day 6)
Inspirational Quote of the Day:
“A bear, however hard he tries, grows tubby without exercise.”
― A.A. Milne, Winnie-the-Pooh
Sleep (hours): 5 hours 11 minutes
Sleep Score: 75
Resting HR: 51
Resting BP: 127/66
Weight: 207.0
Body fat %: 28.8
Physique score: 2 (obese)
Pain level (location): 1 (general body aches)
Fast (wine and oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat), 17 minutes (OM mantra)
Sacred Reading: 2 Timothy 2:1-10; Mark 2:23-28, 3:1-5
Lumosity: completed Quick workout
Cognitive LPI: 1629
Duolingo: 2 Spanish lessons, 90 XP
Workout type: General strength 1, general stretching
Workout length: 12 minutes/15 minutes
Total Steps: 5144
Total Distance: 2.39
Total Calories: 1325
Total Protein: 15.7 g
Total Fat: 16.1 g
Total Carbohydrates: 190.3 g
Total Fiber: 6.1 g
Total Water: 48 oz
Comments:
Upper respiratory infection today - now a mild cough, slight body aches, nasal and sinus congestion
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, black elderberry syrup 1 tbsp, Neti pot
Date: Friday March 11, 2022 (Day 5)
Inspirational Quote of the Day:
“Healing is impossible in loneliness; it is the opposite of loneliness. Conviviality is healing. To be healed we must come with all the other creatures to the feast of Creation.” - Wendell Berry
Sleep (hours): 5 hours 23 minutes
Sleep Score: 79
Resting HR: 54
Resting BP: 126/76
Weight: 209.0
Body fat %: 28.4
Physique score: 2 (obese)
Pain level (location): 1 (neck, mid-back)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 10 minutes (mindfulness with shamanic drumming)
Sacred Reading: Isaiah 3:1-14, Genesis 2:20-3:20, Proverbs 3:19-34
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 3 Spanish lessons, 58 XP
Workout type: General stretching
Workout length: 15 minutes
Total Steps: 5235
Total Distance: 2.43
Total Calories: 716
Total Protein: 27.6 g
Total Fat: 12.9 g
Total Carbohydrates: 138.6 g
Total Fiber: 21 g
Total Water: 80 oz
Comments:
12 hour work day
Upper respiratory infection today - now a mild cough, body aches improving, nasal and sinus congestion, slight back and neck pain but better than yesterday
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, black elderberry syrup 1 tbsp, Neti pot
Date: Thursday March 10, 2022 (Day 4)
Inspirational Quote of the Day:
“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou
Sleep (hours): 6 hours 48 minutes
Sleep Score: 84
Resting HR: 55
Resting BP: 121/70
Weight: 209.0 lbs
Body fat %: 29.0
Physique score: 2 (obese)
Pain level (location): 1 (neck, general body aches)
Strict Fast
Prayer: Jesus Prayer (1 hour)
Meditation (minutes): 5 minutes (breath mindfulness)
Sacred Reading: Isaiah 2:11-21, Genesis 2:4-19, Proverbs 3:1-18
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 2 Spanish lessons, 89 XP
Workout type: General stretching
Workout length: 15 minutes
Total Steps: 6503
Total Distance: 3.02
Total Calories: 1037
Total Protein: 28.8 g
Total Fat: 22 g
Total Carbohydrates: 193.7 g
Total Fiber: 18.9 g
Total Water: 88 oz
Comments:
12 hour work day
Upper respiratory infection today - now a mild cough, body aches improving, nasal and sinus congestion, general myalgias but better than yesterday
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, black elderberry syrup 1 tbsp, Neti pot
Date: Wednesday March 9, 2022 (Day 3)
Inspirational Quote of the Day:
“Is there a difference between happiness and inner peace? Yes. Happiness depends on conditions being perceived as positive; inner peace does not.”
― Eckhart Tolle
Sleep (hours): 7 hrs 7 min
Sleep Score: 88
Resting HR: 54 bpm
Resting BP: 124/71
Weight: 208.8 lbs
Body fat %: 29.2
Physique score: 2 (obese)
Pain level (location): 2 (neck), 1 (general body aches)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 10 minutes (OM mantra 512 Hz)
Sacred Reading: Luke 21:12-19, Hebrews 12:1-10, Matthew 20:1-16
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 1 Spanish lesson, 4 Ukrainian lessons, 113 XP
TV: Tales by Light Season 3, episodes 1-4
Workout type: Run (1 mile), general stretching, General Strength 1
Workout length: 12 min/14 min/12 min
Total Steps: 5115
Total Distance: 2.37
Total Calories: 1272
Total Protein: 29.7 g
Total Fat: 36.6 g
Total Carbohydrates: 213.9 g
Total Fiber: 20.4 g
Total Water: 56 oz
Comments:
Upper respiratory infection today - now mostly a dry cough, body aches, nasal and sinus congestion, sore general myalgias but better than yesterday
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, black elderberry syrup 1 tbsp, Neti pot
Date: Tuesday 8 March, 2022 (Day 2)
Inspirational Quote of the Day:
“Whatever may be the tensions and the stresses of a particular day, there is always lurking close at hand the trailing beauty of forgotten joy or unremembered peace.”
― Howard Thurman, Meditations of the Heart
Sleep (hours): 7 hours 22 minutes
Sleep Score: 87
Resting HR: 57
Resting BP: 133/77
Weight: 209.2
Body fat %: 30.1
Physique score: 2 (obese)
Pain level (location): 2 (neck), 1 (low back, headache)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 15 minutes (mindfulness to shamanic drumming)
Sacred Reading: Isaiah 1:19-2:3, Genesis 1:14-23, Proverbs 1:20-33
Lumosity: completed Quick workout
Cognitive LPI: 1626
Duolingo: 5 Spanish lessons 5 Ukrainian lessons, 205 XP
Film: Lorena, La de pies ligeros (2019, Juan Carlos Rulfo, documentary)
Workout type: Run (2/3 mile), General Stretching
Workout length: 8.5 min/13.5 min
Total Steps: 10857
Total Distance: 5.04
Total Calories: 1041
Total Protein: 20.3 g
Total Fat: 42.1 g
Total Carbohydrates: 148.5 g
Total Fiber: 4.5 g
Total Water: 48 oz
Comments:
Upper respiratory infection today - now a dry cough, body aches, nasal and sinus congestion, sore throat, general malaise and myalgias but slightly better than yesterday
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, black elderberry syrup 1 tbsp, Neti pot
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)
Strict Fast
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 Ukrainian lessons 71 XP
Workout type: Fit Test
Workout length: 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, ginko biloba, beta sitosterol 750 mg, turmeric 500 mg, vitamin C 500 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Neti pot
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