Summary of Week 4
Summary of Progress (Week 4)
Another week down and more progress made. My weight continues to drop, and my body fat is dropping more slowly but in a generally downward trend. My blood pressure is meeting my target every day. I am continuing to keep up with my prayer and meditation and am sleeping reasonably well. I haven’t missed any work outs and feel that I am gradually increasing my exercise tolerance. My first checkpoint has passed and I have lost an inch off my waist, and dramatically reduced my stress, anxiety and depression levels. Overall, I am quite satisfied with my progress so far.
Average sleep: 6 hours 6 minutes
Average sleep score: 78.7
Average resting heart rate: 48
Average resting BP: 111/64
Average weight: 200.6 lbs
Average body fat %: 27.0%
Average physique score: 2 (obese)
Date: Sunday 3 April 2022 (Day 28)
Inspirational Quote of the Day:
“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”
― Frank Herbert, Dune
Sleep (hours): 5 hours 10 minutes
Sleep Score: 71
Resting HR: 49
Resting BP: 112/67
Weight: 200.2 lbs
Body fat %: 26.3
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: John 20:11-18; Hebrews 6:13-20; Mark 9:17-31
Lumosity: completed Quick workout
Cognitive LPI: 1627
Duolingo: 1 Esperanto lesson, 45 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 5364
Total Distance: 2.49 miles
Total Calories: 1229
Total Protein: 53.3 g
Total Fat: 29 g
Total Carbohydrates: 213.1 g
Total Fiber: 22.1 g
Total Water: 80 oz
Comments:
12 hour work day
My son returns home from Japan after almost a year abroad! I am so excited!
Supplements and medications: aspirin 81 mg, rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Saturday 2 April 2022 (Day 27)
Inspirational Quote of the Day:
“This is part of what a family is about, not just love. It's knowing that your family will be there watching out for you. Nothing else will give you that. Not money. Not fame. Not work.”
― Mitch Albom
Sleep (hours): 5 hours 22 minutes
Sleep Score: 74
Resting HR: 47
Resting BP: 108/62
Weight: 199.8 lbs
Body fat %: 27.6%
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Hebrews 6:9-12; Mark 7:31-37
Lumosity: completed Quick workput
Cognitive LPI: 1628
Duolingo: 2 Esperanto lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells Day 1 Level 1
Workout length: 15 minutes
Total Steps: 5468
Total Distance: 2.54 miles
Total Calories: 1744
Total Protein: 57.3 g
Total Fat: 41.5 g
Total Carbohydrates: 313.6 g
Total Fiber: 15.6g
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 1 April 2022 (Day 26 - Checkpoint 1)
Inspirational Quote of the Day:
“Success is determined not by whether or not you face obstacles, but by your reaction to them. And if you look at these obstacles as a containing fence, they become your excuse for failure. If you look at them as a hurdle, each one strengthens you for the next.”
― Ben Carson
Sleep (hours): 5 hours 25 minutes
Sleep Score: 73
Resting HR: 49
Resting BP: 116/64
Weight: 200.8 lbs
Body fat %: 25.9%
Physique score: 2 (obese)
Bicep: 14.25 inches (14)
Chest: 42 inches (43)
Hips: 40 inches (41)
Neck: 16.5 inches (16.5)
Thighs: 21.5 inches (22)
Waist: 40 inches (41)
Depression/anxiety Quiz: 4 (depression)/1 (anxiety)
Perceived Stress Scale: 15 (moderate stress)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 35 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 10 minutes (OM mantra)
Sacred Reading: Isaiah 29:13-23; Genesis 12:1-7; Proverbs 14:15-26
Lumosity: completed Quick workout
Cognitive LPI: 1629
Duolingo: 1 Esperanto lesson, 20 XP
Workout type: Fit Test
Workout length: 18 minutes
Total Steps: 5839
Total Distance: 2.72 miles
Push Ups, standard (maximum number): 27 (15)
Pull Up, from straight arm (maximum number): 2 (1)
Crunches (maximum number): 25 (15)
Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 10 (8)
Arm Curls, 35 lb dumbbells (maximum number): 10 (8)
Deep Squats, 35 lb dumbbells (maximum number): 12 (8)
Side Arm Raise, 35 lb dumbbells (maximum number): 1 (1)
Arm hang from pull up bar (maximum time): 35 seconds (19 seconds)
Standard plank in push up position (maximum time): 63 seconds (35 seconds)
Toe Raises, 35 lb dumbbells (maximum number): 40 (25)
Wall sit at 90 degrees (maximum time): 36 seconds (20 seconds)
Jumping Jacks with 1 35 lb dumbbell (maximum number): 15 (15)
Total Calories: 1684
Total Protein: 53.3 g
Total Fat: 68.7 g
Total Carbohydrates: 217.4 g
Total Fiber: 14.6 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: Thursday 31 March 2022 (Day 25)
Inspirational Quote of the Day:
“Develop an attitude of gratitude, and give thanks for everything that happens to
you, knowing that every step forward is a step toward achieving something
bigger and better than your current situation.”
― Brian Tracy
Sleep (hours): 5 hours 53 minutes
Sleep Score: 82
Resting HR: 49
Resting BP: 115/65
Weight: 201.2 lbs
Body fat %: 26.8%
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 5 minutes (mindfulness)
Sacred Reading: Isaiah 28:14-22; Genesis 10:32-11:9; Proverbs 13:19-14:6
Lumosity: completed Quick workout
Cognitive LPI: 1626
Duolingo: 1 Esperanto lesson, 45 XP
Workout type: Super PHIIT 15 lb dumbbells Day 5 Level 1
Workout length: 15 minutes
Total Steps: 5105
Total Distance: 2.37 miles
Total Calories: 1442
Total Protein: 60.5 g
Total Fat: 58.1 g
Total Carbohydrates: 177.8 g
Total Fiber: 17.2 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 30 March 2022 (Day 24)
Inspirational Quote of the Day:
“The secret of life, though, is to fall seven times and to get up eight times.”
― Paulo Coelho, The Alchemist
Sleep (hours): 6 hours 23 minutes
Sleep Score: 78
Resting HR: 48
Resting BP: 109/59
Weight: 200.4 lbs
Body fat %: 27.2%
Physique score: 2(obese)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 28 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 10 minutes (shamanic drumming)
Sacred Reading: Isaiah 26:21-27:9; Genesis 9:18-10:1; Proverbs 12:23-13:9
Lumosity: completed Quick workout
Cognitive LPI: 1622
Duolingo: 2 Esperanto lessons, 40 XP
Workout type: Super PHIIT Day 4 Level 1
Workout length: 15 minutes
Total Steps: 10451
Total Distance: 4.85 miles
Total Calories: 1840
Total Protein: 49.3 g
Total Fat: 53.4 g
Total Carbohydrates: 256.7 g
Total Fiber: 13.3 g
Total Water: 48 oz
Social: lunch out with my daughter and her husband
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 29 March 2022 (Day 23)
Inspirational Quote of the Day:
“Music expresses that which cannot be put into words and that which cannot remain silent”
― Victor Hugo
Sleep (hours): 8 hours 11 minutes
Sleep Score: 92
Resting HR: 44
Resting BP: 110/66
Weight: 201.0 lbs
Body fat %: 27.1%
Physique score: 2 (obese)
Pain level (location): 2 (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), 10 minutes (OM mantra)
Sacred Reading: Isaiah 25:1-9; Genesis 9:8-17; Proverbs 12:8-22
Act of service: volunteered at our Church’s soup kitchen
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 2 Esperanto lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells, Day 3 Level 1
Workout length: 15 minutes
Total Steps: 10461
Total Distance: 4.86 miles
Total Calories: 1388
Total Protein: 30.8 g
Total Fat: 24.1 g
Total Carbohydrates: 109.2 g
Total Fiber: 13 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: Monday 28 March 2022 (Day 22)
Inspirational Quote of the Day:
“Courage is not simply one of the virtues but the form of every virtue at the testing point, which means at the point of highest reality. ”
― C.S. Lewis
Sleep (hours): 6 hours 18 minutes
Sleep Score: 81
Resting HR: 48
Resting BP: 110/65
Weight: 201.4 lbs
Body fat %: 27.9%
Physique score: 2 (obese)
Pain level (location): 1 (headache)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention), 8 minutes (OM mantra)
Sacred Reading: Isaiah 14:24-32; Genesis 8:21-9:7; Proverbs 11:19-12:6
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 2 Esperanto lessons, 63 XP
Workout type: Super PHIIT 15 lb dumbbells Day 2 Level 1
Workout length: 15 minutes
Total Steps: 6134
Total Distance: 2.85 miles
Total Calories: 1525
Total Protein: 29 g
Total Fat: 48.4 g
Total Carbohydrates: 247 g
Total Fiber: 10.8 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
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