Summary of Week Two

 Summary of Progress (Week 2 )

Well, I am making slow but sure progress, having dropped another few pounds this week, with an overall downward (albeit slight) trend in body fat percentage as well. I have kept up my prayer and meditation practices and worked out each day except Sunday. I have continued with my language learning and Lumosity each day to work out my mind. I have noticed a significant improvement in my mood and attitude. Onwards and upwards.


Average sleep: 5 hours 34 minutes

Average sleep score: 79 


Average resting heart rate: 51 bpm

Average resting BP: 113/65

Average weight: 205.9 lbs

Average body fat %: 28.9

Average physique score: 2 (obese)


Date: Sunday 20 March 2022 (Day 14)


Inspirational Quote of the Day:


“I was not born to be forced. I will breathe after my own fashion. Let us see who is the strongest.” 

― Henry David Thoreau


Sleep (hours): 5 hours 24 minutes

Sleep Score: -


Resting HR: 51

Resting BP: 110/64

Weight: 205.6

Body fat %: 29.7

Physique score: 2 (obese)


Pain level (location): 1 (neck)


Fast (wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 11 minutes (Chakra tune up with Tibetan singing bowls)

Sacred Reading: Luke 24:36-53; Hebrews 1:10-14, 2:1-3; Mark 2:1-12


Lumosity: completed Quick workout

Cognitive LPI: 1640

Duolingo: 1 Esperanto lesson, 20 XP


Workout type: rest day - no workout

Workout length: -

Total Steps: 5993

Total Distance: 2.78


Total Calories: 1292

Total Protein: 29 g

Total Fat: 33 g

Total Carbohydrates: 83 g

Total Fiber: 17 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical


Date: Saturday 19 March 2022 (Day 13)


Inspirational Quote of the Day:


“Life isn't about finding yourself. Life is about creating yourself.” 

― George Bernard Shaw


Sleep (hours): 5 hours 32 minutes

Sleep Score: -


Resting HR: 51

Resting BP: 115/60

Weight: 204.6

Body fat %: 28.4%

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Fast (wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 15 minutes (mindfulness)

Sacred Reading: Hebrews 3:12-16; Mark 1:35-44


Lumosity: completed Quick workout

Cognitive LPI: 1640

Duolingo: 1 Esperanto lesson, 42 XP


Workout type: general stretching

Workout length: 15 minutes

Total Steps: 4826

Total Distance: 2.24


Total Calories: 1485

Total Protein: 38 g

Total Fat: 55 g

Total Carbohydrates: 154 g

Total Fiber: 28 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, ginko biloba, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical


Date: Friday 18 March 2022 (Day 12)


Inspirational Quote of the Day:


“Above all, don't lie to yourself. The man who lies to himself and listens to his own lie comes to a point that he cannot distinguish the truth within him, or around him, and so loses all respect for himself and for others. And having no respect he ceases to love.” 

― Fyodor Dostoevsky, The Brothers Karamazov


Sleep (hours): 6 hours 25 min

Sleep Score: 79


Resting HR: 49

Resting BP: 111/65

Weight: 205.8

Body fat %: 28.6

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 10 minutes (breath mindfulness)

Sacred Reading: Isaiah 7:1-14; Genesis 5:32-6:8; Proverbs 6:20-7:1 


Lumosity: completed Quick workout

Cognitive LPI: 1639

Duolingo: 1 Esperanto lesson, 41 XP


Workout type: general stretching

Workout length: 15 minutes

Total Steps: 5430

Total Distance: 2.52


Total Calories: 1406

Total Protein: 97 g

Total Fat: 38 g

Total Carbohydrates: 159 g

Total Fiber: 10 g

Total Water: 80 oz


Comments:


11 hour work day


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


Date: Thursday 17 March 2022 (Day 11)


Inspirational Quote of the Day:


“You know you're in love when you can't fall asleep because reality is finally better than your dreams.” 

― Dr. Seuss


Sleep (hours): 5 hours 51 minutes

Sleep Score: 81


Resting HR: 55

Resting BP: 116/64

Weight: 205.8

Body fat %: 28.3

Physique score: 2 (obese)


Pain level (location): 1 (neck)


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 30 minutes (progressive muscle relaxation on Shakti Mat with visualization for cancer and CAD prevention), 12 minutes (mindfulness meditation with shamanic drumming)

Sacred Reading: Isaiah 6:1-12; Genesis 5:1-24; Proverbs 6:3-20


Lumosity: completed Quick workout

Cognitive LPI: 1635

Duolingo: 1 Esperanto lesson, 43 XP


Workout type: P90X CardioX

Workout length: 45 minutes

Total Steps: 12141

Total Distance: 5.64


Total Calories: 1462

Total Protein: 50 g

Total Fat: 41 g

Total Carbohydrates: 205 g

Total Fiber: 12 g

Total Water: 48 oz


Comments:


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


Date: Wednesday March 16, 2022 (Day 10)


Inspirational Quote of the Day:


“The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly.” 

― Bukkyo Dendo Kyokai


Sleep (hours): ~5 hours (not recorded by Fitbit) 

Sleep Score: -


Resting HR: 51

Resting BP: 118/67

Weight: 206.4

Body fat %: 28.4

Physique score: 2 (obese)


Pain level (location): 0


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 5 minutes (humming meditation with shamanic drums)

Sacred Reading: Isaiah 5:16-25; Genesis 4:16-26; Proverbs 5:15-6:3


Lumosity: completed Quick workout

Cognitive LPI: 1636

Duolingo: 1 Esperanto lesson, 44XP


Workout type: general stretching

Workout length: 15 minutes

Total Steps: 4924

Total Distance: 2.29


Total Calories: 772

Total Protein: 42 g

Total Fat: 123 g

Total Carbohydrates: 127 g

Total Fiber: 27 g

Total Water: 48 oz


Comments:


12 hour work day


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


Date: Tuesday 15 March 2022 (Day 9)


Inspirational Quote of the Day:


“Any fool can be happy. It takes a man with real heart to make beauty out of the stuff that makes us weep.” 

― Clive Barker


Sleep (hours): 4 hours 44 minutes

Sleep Score: 77


Resting HR: 51

Resting BP: 106/67

Weight: 206.2

Body fat %: 29.1

Physique score: 2 (obese)


Pain level (location): 0


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 5 minutes (mindfulness with shamanic drumming)

Sacred Reading: Isaiah 5:7-16; Genesis 4:8-15; Proverbs 5:1-15


Lumosity: completed Quick workout

Cognitive LPI: 1631

Duolingo: 2 Esperanto lessons, 40 XP


Workout type: general stretching

Workout length: 15 minutes

Total Steps: 5277

Total Distance: 2.45


Total Calories: 1268

Total Protein: 74 g

Total Fat: 35 g

Total Carbohydrates: 174 g

Total Fiber: 34 g

Total Water: 88 oz


Comments:


12 hour work day


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


Date: Monday 14 March 2022 (Day 8)


Inspirational Quote of the Day:


“Hope

Smiles from the threshold of the year to come, 

Whispering 'it will be happier'...” 

― Alfred Lord Tennyson


Sleep (hours): ~6 (Fitbit did not register sleep) 

Sleep Score: -


Resting HR: 48

Resting BP: 112/67

Weight: 207.2

Body fat %: 29.7%

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Strict Fast:

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 14 minutes (OM mantra meditation)

Sacred Reading: Isaiah 4:2-5:7; Genesis 3:21-4:7; Proverbs 3:34-4:22


Lumosity: completed Quick workout

Cognitive LPI: 1627

Duolingo: 2 Esperanto lessons, 40 XP


Workout type: P90X KenpoX

Workout length: 55 minutes

Total Steps: 3928

Total Distance: 1.82


Total Calories: 1280

Total Protein: 57.7 g

Total Fat: 49.3 g

Total Carbohydrates: 169.4 g

Total Fiber: 31.6 g

Total Water: 72 oz


Comments:

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

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