Summary of Week 5
Summary of Progress (Week 5)
Still moving in the right direction, though it does feel very slowly. I’ve had some terrible cravings for sugar and hunger pangs this week, so I did inadvertently up my calories the last few days. I managed to get to Church twice and get a sacramental Confession done, so there’s that.
Average sleep: 5 hours 46 minutes
Average sleep score: 74
Average resting heart rate: 51
Average resting BP: 110/63
Average weight: 198.6 lbs
Average body fat %: 27.0%
Average physique score: 2 (obese)
Date: Sunday 10 April 2022 (Day 35)
Inspirational Quote of the Day:
“Music
It must be somewhere, the original harmony,
somewhere in great nature, hidden.
Is it in the furious infinite,
in distant stars’ orbits,
is it in the sun’s scorn,
in a tiny flower, in treegossip,
in heartmusic’s mothersong
or in tears?
It must be somewhere, immortality,
somewhere the original harmony must be found:
how else could it infuse
the human soul,
that music?” - Juhan Liiv
(found at https://www.poetryfoundation.org/poetrymagazine/poems/54737/music-56d2356da6365)
Sleep (hours): 5 hours 45 minutes
Sleep Score: 74
Resting HR: 51
Resting BP: 114/69
Weight: 198.4 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), Communion prayers, Jesus Prayer (30 minutes)
Meditation (minutes): 8 minutes (moving mindfulness)
Church Service: attended Orthros, Divine Liturgy, received Communion
Sacred Reading: John 20:19-31; Hebrews 9:11-14; Mark 10:32-45
Act of Service: participated in Parish Spring General Meeting
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 2 Spanish lessons, 40 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 3205
Total Distance: 1.49 miles
Total Calories: 2126
Total Protein: 64.8 g
Total Fat: 70.5 g
Total Carbohydrates: 275.2 g
Total Fiber: 20.3 g
Total Water: 8 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Saturday 9 April 2022 (Day 34)
Inspirational Quote of the Day:
“People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; for a man, a cigarette for contentment; a book to read when you're alone - just to be with someone you love. Those things make happiness.”
― Betty Smith, A Tree Grows in Brooklyn
Sleep (hours): 5 hours 7 minutes
Sleep Score: 70
Resting HR: 52
Resting BP: 103/62
Weight: 198.4 lbs
Body fat %: 26.8%
Physique score: 2 (obese)
Pain level (location): 2 (low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes), Jesus Prayer (60 minutes)
Meditation (minutes): 8 minutes (moving mindfulness)
Confession: yes
Church Service: Vespers
Sacred Reading: Hebrews 9:1-7; Luke 1:39-49, 56
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 3 Spanish lessons, 65 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 5406
Total Distance: 2.51 miles
Total Calories: 1964
Total Protein: 54.8 g
Total Fat: 65.2 g
Total Carbohydrates: 312 g
Total Fiber: 17.5 g
Total Water: 32 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Friday 8 April 2022 (Day 33)
Inspirational Quote of the Day:
“Not everything is supposed to become something beautiful and long-lasting. Sometimes people come into your life to show you what is right and what is wrong, to show you who you can be, to teach you to love yourself, to make you feel better for a little while, or to just be someone to walk with at night and spill your life to. Not everyone is going to stay forever, and we still have to keep on going and thank them for what they’ve given us.”
― Emery Allen
Sleep (hours): 6 hours 34 minutes
Sleep Score: 82
Resting HR: 53
Resting BP: 103/61
Weight: 198.0 lbs
Body fat %: 27.3%
Physique score: 2 (obese)
Pain level (location): 1 (mid 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 45:11-17; Genesis 22:1-18; Proverbs 17:17-18:5
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 2 Spanish lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells Day 2 Level 1
Workout length: 15 minutes
Total Steps: 6642
Total Distance: 3.12 miles
Total Calories: 1349
Total Protein: 33.1 g
Total Fat: 16.7 g
Total Carbohydrates: 128 g
Total Fiber: 11 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Thursday 7 April 2022 (Day 32)
Inspirational Quote of the Day:
“Tell me, what is it you plan to do
with your one wild and precious life?”
― Mary Oliver
Sleep (hours): 5 hours 30 minutes
Sleep Score: 69
Resting HR: 49
Resting BP: 108/62
Weight: 198.0 lbs
Body fat %: 27.9%
Physique score: 2 (obese)
Pain level (location): 1 (right heel), 2 (low back)
Fast (wine & oil allowed)
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 (shamanic drumming)
Sacred Reading: Isaiah 42:5-16; Genesis 18:20-33; Proverbs 16:17-17:17
Lumosity: completed Quick workout
Cognitive LPI: 1616
Duolingo: 2 Spanish lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells, Day 1 Level 1
Workout length: 15 minutes
Total Steps: 5849
Total Distance: 2.71 miles
Total Calories: 1574
Total Protein: 87.9 g
Total Fat: 57.9 g
Total Carbohydrates: 191.5 g
Total Fiber: 28.5 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Wednesday 6 April 2022 (Day 31)
Inspirational Quote of the Day:
“Be grateful for what you already have while you pursue your goals.
If you aren’t grateful for what you already have, what makes you think you would be happy with more.”
― Roy T. Bennett, The Light in the Heart
Sleep (hours): 6 hours 32 minutes
Sleep Score: 76
Resting HR: 112/61
Resting BP: 51
Weight: 198.2 lbs
Body fat %: 27.3%
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), 10 minutes (OM mantra)
Church Service:
Sacred Reading: Isaiah 41:4-14; Genesis 17:1-9; Proverbs 15:20-16:9
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT 15 lb dumbbells, Day 5 Level 1
Workout length: 15 minutes
Total Steps: 6875
Total Distance: 3.19 miles
Total Calories: 1454
Total Protein: 34 g
Total Fat: 49.2 g
Total Carbohydrates: 176.2 g
Total Fiber: 9.9 g
Total Water: 48 oz
Comments:
I had a bonfire with my children and son-in-law tonight. It was so enjoyable to spend time with them watching and warming by the flames.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical
Date: Tuesday 5 April 2022 (Day 30)
Inspirational Quote of the Day:
“Pain insists upon being attended to. God whispers to us in our pleasures, speaks in our consciences, but shouts in our pains. It is his megaphone to rouse a deaf world.”
― C.S. Lewis
Sleep (hours): 5 hours 5 minutes
Sleep Score: 74
Resting HR: 50
Resting BP: 116/63
Weight: 200.2 lbs
Body fat %: 26.7%
Physique score: 2 (obese)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Isaiah 40:18-31; Genesis 15:1-15; Proverbs 15:7-19
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 3 Spanish lessons, 60 XP
Workout type: Super PHIIT Day 4 Level 1
Workout length: 15 minutes
Total Steps: 5923
Total Distance: 2.75 miles
Total Calories: 1288
Total Protein: 34.1 g
Total Fat: 46.9 g
Total Carbohydrates: 148.8 g
Total Fiber: 18.3 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: Monday 4 April 2022 (Day 29)
Inspirational Quote of the Day:
“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”
― Marcel Proust
Sleep (hours): 4 hours 16 minutes
Sleep Score: 72
Resting HR: 49
Resting BP: 113/65
Weight: 199.4 lbs
Body fat %: 27.1%
Physique score: 2 (obese)
Pain level (location): 1 (neck)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Isaiah 37:33-38:6; Genesis 13:12-18; Proverbs 14:27-15:4
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 2 Spanish lessons, 30 XP
Workout type: Super PHIIT 15 lb dumbbells, Day 3 Level 1
Workout length: 15 minutes
Total Steps: 5169
Total Distance: 2.4 miles
Total Calories: 1715
Total Protein: 74.3 g
Total Fat: 39.5 g
Total Carbohydrates: 296.1 g
Total Fiber: 25.1 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
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