Summary of Week 3
Summary of Progress (Week 3)
Well, I’m a little late posting this update, but overall I’m fairly pleased with my progress this week. While I won’t do the Perceived Stress Scale and the Depression/Anxiety measures until the end of the upcoming week, I do feel like my overall mood and feeling of well being is much improved. My weight is continuing to trend downwards at the goal rate, and I have been keeping up with doing regular, if not heavy workouts. I would like to increase that, but slow steps to avoid injury after years of neglect. My blood pressure readings have been good and pretty much have been meeting my target for the last week. I’ve been keeping up with my prayers and meditation, and did get to go to Church and receive Communion, which is always a blessing. I am also very much looking forward to seeing my son, who has been living in Japan for the last year, when he comes home at the end of next week!
Average sleep: 5 hours 49 minutes
Average sleep score: 77.25
Average resting heart rate: 52
Average resting BP: 111/63
Average weight: 203.4 lbs
Average body fat %: 27.3%
Average physique score: 2 (obese)
Date: Sunday 27 March 2022 (Day 21)
Inspirational Quote of the Day:
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”
― Paulo Coelho, The Alchemist
Sleep (hours): 6 hours 16 minutes
Sleep Score: -
Resting HR: 49
Resting BP: 107/61
Weight: 201.6
Body fat %: 27.1%
Physique score: 2 (obese)
Pain level (location): 0
Fast (wine & oil allowed)
Prayer: Daily Readings app, pre-communion prayers, Prayer Rule (30 minutes), Jesus Prayer (60 minutes)
Meditation (minutes): 5 minutes (breath mindfulness)
Church Service: Orthros and Divine Liturgy (received Eucharist)
Sacred Reading: John 20:1-10; Hebrews 4:14-16, 5:1-6; Mark 8:34-38, 9:1
Lumosity: completed Quick workout
Cognitive LPI: 1624
Duolingo: 1 Esperanto lesson, 44 XP
Workout type: Rest day - no workout
Workout length: -
Total Steps: 5145
Total Distance: 2.39
Total Calories: 1493
Total Protein: 10.9 g
Total Fat: 24.9 g
Total Carbohydrates: 147.9 g
Total Fiber: 5.3 g
Total Water: 16 oz
Comments:
Date: Saturday 26 March 2022 (Day 20)
Inspirational Quote of the Day:
“The best relationships in our lives are the best not because they have been the happiest ones, they are that way because they have stayed strong through the most tormentful of storms.”
― Pandora Poikilos
Sleep (hours): 6 hours 10 minutes
Sleep Score: 77
Resting HR: 53
Resting BP: 110/63
Weight: 201.6 lbs
Body fat %: 27.7%
Physique score: 2 (obese)
Pain level (location): 1 (head and neck)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 3 minutes (breath mindfulness)
Sacred Reading: Hebrews 2:2-10; Luke 10:16-21
Lumosity: completed Quick workout
Cognitive LPI: 1630
Duolingo: 1 Esperanto lesson, 20 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 5369
Total Distance: 2.49 miles
Total Calories: 1134
Total Protein: 43.7 g
Total Fat: 40.7 g
Total Carbohydrates: 168.1 g
Total Fiber: 29.9 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Friday 25 March 2022 (Day 19)
Inspirational Quote of the Day:
“Beautify your inner dialogue. Beautify your inner world with love light and compassion. Life will be beautiful.”
― Amit Ray
Sleep (hours): 5 hours 58 minutes
Sleep Score: 80
Resting HR: 47
Resting BP: 115/66
Weight: 204.0
Body fat %: 26.4%
Physique score: 2 (obese)
Pain level (location): 1 (neck and headache)
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 40 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 8 minutes (OM mantra)
Sacred Reading: Luke 1:39-49, 56; Hebrews 2:11-18; Luke 1:24-38
Lumosity: completed Quick workout
Cognitive LPI: 1631
Duolingo: 1 Esperanto lesson, 44 XP
Workout type: Super PHIIT 15 lb dumbbells Day 5 Level 1
Workout length: 15 minutes
Total Steps: 6429
Total Distance: 2.98 miles
Total Calories: 1637
Total Protein: 97.7 g
Total Fat: 10.7 g
Total Carbohydrates: 92.4 g
Total Fiber: 9.2 g
Total Water: 56 oz
Comments:
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Thursday 24 March 2022 (Day 18)
Inspirational Quote of the Day:
“We are cups, constantly and quietly being filled. The trick is, knowing how to tip ourselves over and let the beautiful stuff out.”
― Ray Bradbury
Sleep (hours): ~5 hours (Fitbit did not track it)
Sleep Score: -
Resting HR: 52
Resting BP: 112/57
Weight: 204.0
Body fat %: 26.7
Physique score: 2 (Obese)
Pain level (location): 1 (low back)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 5 minutes (breath mindfulness)
Sacred Reading: Isaiah 11:10-12:2; Genesis 7:11-8:3; Proverbs 10:1-22
Lumosity: completed Quick workout
Cognitive LPI: 1636
Duolingo: 1 Esperanto lesson, 20 XP
Workout type: Super PHIIT dumbbells Day 4 Level 1
Workout length: 15 minutes
Total Steps: 5099
Total Distance: 2.37
Total Calories: 1036
Total Protein: 36.9 g
Total Fat: 26 g
Total Carbohydrates: 135.3 g
Total Fiber: 18.2 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Wednesday 23 March 2022 (Day 17)
Inspirational Quote of the Day:
“There were people who went to sleep last night,
poor and rich and white and black,
but they will never wake again.
And those dead folks would give anything at all
for just five minutes of this weather
or ten minutes of plowing.
So you watch yourself about complaining.
What you're supposed to do
when you don't like a thing is change it.
If you can't change it,
change the way you think about it.”
― Maya Angelou
Sleep (hours): 5 hours 18 minutes
Sleep Score: 79
Resting HR: 56
Resting BP: 107/63
Weight: 203.6 lbs
Body fat %: 26.7%
Physique score: 2 (obese)
Pain level (location): 1 (low back, legs and glutes)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 41 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention); 17 minutes (Root Chakra meditation)
Sacred Reading: Isaiah 10:12-20; Genesis 7:6-9; Proverbs 12:9-18
Lumosity: completed Quick workout
Cognitive LPI: 1636
Duolingo: 2 Esperanto lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells Day 3 Level 1
Workout length: 15 minutes
Total Steps: 4425
Total Distance: 2.05 miles
Total Calories: 1568
Total Protein: 37 g
Total Fat: 23 g
Total Carbohydrates: 147.1 g
Total Fiber: 3.5 g
Total Water: 24 oz
Comments:
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Tuesday 22 March 2022 (Day 16)
Inspirational Quote of the Day:
“Dogs are our link to paradise. They don't know evil or jealousy or discontent. To sit with a dog on a hillside on a glorious afternoon is to be back in Eden, where doing nothing was not boring--it was peace.”
― Milan Kundera
Sleep (hours): 5 hours 43 minutes
Sleep Score: 73
Resting HR: 57
Resting BP: 114/64
Weight: 204.6
Body fat %: 28.0
Physique score: 2 (obese)
Pain level (location): 1 (general muscle aches)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 38 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 10 minutes (mindfulness with shamanic drumming)
Sacred Reading: Isaiah 9:9-10:4; Genesis 7:1-5; Proverbs 8:32-9:11
Lumosity: completed Quick workout
Cognitive LPI: 1642
Duolingo: 1 Esperanto lesson, 20 XP
Workout type: Super PHIIT 15 lb dumbbells Day 2 Level 1, Run (2 miles)
Workout length: 14 minutes/25 minutes
Total Steps: 8032
Total Distance: 3.76
Total Calories: 1320
Total Protein: 108.6 g
Total Fat: 10.7 g
Total Carbohydrates: 321.8 g
Total Fiber: 2.8 g
Total Water: 48 oz
Comments:
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Monday 21 March 2022 (Day 15)
Inspirational Quote of the Day:
“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh
Sleep (hours): 6 hours 17 minutes
Sleep Score: -
Resting HR: 48
Resting BP: 110/63
Weight: 204.4
Body fat %: 28.5
Physique score: 2 (obese)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 50 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention); 10 minutes (OM mantra meditation), 3 minutes (group breathwork)
Sacred Reading: Isaiah 8:13-9:7; Genesis 6:9-22; Proverbs 8:1-21
Lumosity: completed Quick workout
Cognitive LPI: 1641
Duolingo: 1 Esperanto lesson, 20 XP
Workout type: Run (1 1/3 mile), Super PHIIT 15 lb dumbbells Day 1 Level 1
Workout length: 16 minutes/14 minutes
Total Steps: 9736
Total Distance: 4.52
Total Calories: 1530
Total Protein: 23 g
Total Fat: 8 g
Total Carbohydrates: 94 g
Total Fiber: 13 g
Total Water: 48 oz
Comments:
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
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