Summary of Week 7
Summary of Progress (Week 7)
So overall, this was a good week, physically, mentally, emotionally and spiritually. I received Holy Unction and Communion, attended several services as Holy Week passed into Great and Holy Pascha, the feast of feasts and the most joyous time of the Christian calendar. I went out to lunch with my family which was very enjoyable. I kept up with my workouts, finishing up round 1 of Super PHIIT, and adding on a nearly 10 mile walk in the woods with the dog, which was most enjoyable and mentally refreshing. My weight loss has slowed, though is still creeping along, but I do feel stronger and overall better. Life is good.
Average sleep: 5 hours 51 minutes
Average sleep score: 73
Average resting heart rate: 50
Average resting BP: 113/65
Average weight: 196.2 lbs
Average body fat %: 25.6%
Average physique score: 2 (obese)
Date: Sunday 24 April 2022 (Day 49) (Great and Holy Pascha) (Checkpoint 2)
Inspirational Quote of the Day:
“I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.”
― Tagore
Sleep (hours): 7 hours 13 minutes
Sleep Score: 82
Resting HR: 51
Resting BP: 115/63
Weight: 197.4 lbs
Body fat %: 24.6%
Muscle mass: 141.6 lbs
Physique score: 2 (obese)
Bicep: 14 inches (14.25/14)
Chest: 41 inches (42/43)
Hips: 39 inches (40/41)
Neck: 16.25 inches (16.5/16.5)
Thighs: 21.5 inches (21.5/22)
Waist: 38.5 inches (40/41)
Depression/anxiety Quiz: 4 (depression)/1 (anxiety)
Perceived Stress Scale: 8 (low stress)
Pain level (location): 0
Feast of Feasts!
Prayer: Daily Readings app, Prayer Rule (25 minutes), Jesus Prayer (25 minutes)
Meditation (minutes): 10 minutes (shikantaza)
Church Service: “Agape” Vespers
Sacred Reading: Mark 16:1-8; Acts 1:1-8; John 1:1-17
Act of Service: read Gospel reading in French in Church
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 2 Spanish lessons, 40 XP
Workout type: Rest day and Fit test
Workout length: 18 minutes
Total Steps: 6099
Total Distance: 2.83 miles
Push Ups, standard (maximum number): 30 (27/15)
Pull Up, from straight arm (maximum number): 3 (2/1)
Crunches (maximum number): 30 (25/15)
Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 10 (10/8)
Arm Curls, 35 lb dumbbells (maximum number): 10 (10/8)
Deep Squats, 35 lb dumbbells (maximum number): 20 (12/8)
Side Arm Raise, 35 lb dumbbells (maximum number): 1 (1/1)
Arm hang from pull up bar (maximum time): 36 seconds (35/19 seconds)
Standard plank in push up position (maximum time): 66 seconds (63/35 seconds)
Toe Raises, 35 lb dumbbells (maximum number): 50 (40/25)
Wall sit at 90 degrees (maximum time): 40 seconds (36/20 seconds)
Jumping Jacks with 1 35 lb dumbbell (maximum number): 23 (15/15)
Total Calories: 2543
Total Protein: 112.1 g
Total Fat: 56 g
Total Carbohydrates: 74 g
Total Fiber: 6.8 g
Total Water: 24 oz
Comments:
Χριστός Ανέστη! αληθώς ανέστη!
Today is Holy Pascha in the Orthodox Church, the feast of feasts! After a long period of Lenten and Holy Week fasting, today is a celebration and I expect that I will eat far more than my recommended calories today. But this is a joyful day, a feast day and a time of celebration so I will be grateful, and not feel guilty about it!
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg, elderberry syrup 1 tsp
Date: Saturday 23 April 2022 (Day 48) (Holy Saturday)
Inspirational Quote of the Day:
“Hope is the thing with feathers
That perches in the soul,
And sings the tune without the words,
And never stops at all,
And sweetest in the gale is heard;
And sore must be the storm
That could abash the little bird
That kept so many warm.
I've heard it in the chilliest land
And on the strangest sea;
Yet, never, in extremity,
It asked a crumb of me.”
― Emily Dickinson
Sleep (hours): 4 hours 55 minutes
Sleep Score: 63
Resting HR: 57
Resting BP: 111/65
Weight: 194 lbs
Body fat %: 24.3%
Muscle mass: 139.4 lbs
Physique score: 2 (obese)
Pain level (location): 1 (back and legs)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes), Jesus Prayer (50 minutes)
Meditation (minutes): 5 minutes (mindfulness)
Church Service: Vesperal Divine Liturgy of St. Basil (received Communion)
Sacred Reading: Matthew 27:62-66, 28:1-20; Romans 6:3-11
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 1 Spanish lesson, 44 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 4597
Total Distance: 2.13 miles
Total Calories: 2233
Total Protein: 48.9 g
Total Fat: 42 g
Total Carbohydrates: 412 g
Total Fiber: 17.6 g
Total Water: 0 oz
Comments:
I attended the morning Church service today and received Communion, but despite the best of intentions to make the 11:00 pm vigil and midnight Orthros and Divine Liturgy for Holy Pascha, I was so exhausted that I fell asleep and slept right through it.
I was also so hungry after the long hike yesterday and deep caloric deficit in a fasting period that I ate far more than my allotted calories today. Still, for the week, I should be under overall.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg, elderberry syrup 1 tsp
Date: Friday 22 April 2022 (Day 47) Holy Friday
Inspirational Quote of the Day:
“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
― C.S. Lewis
Sleep (hours): 5 hours 31 minutes
Sleep Score: 72
Resting HR: 50
Resting BP: 110/63
Weight: 195.4
Body fat %: 24.9
Muscle Mass: 139.4 lbs
Physique score: 2 (obese)
Pain level (location): 1 (low back and hips)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes), Jesus Prayer (85 minutes)
Meditation (minutes): 30 minutes (progressive muscle relaxation woth Shakti Mat and visualization for CAD and cancer prevention), 10 minutes (shikantaza)
Church Service: Great Vespers (the Apokathilosis), Orthros of the Epitaphios Lamentation
Sacred Reading: 1 Corinthians 5:6-8; Matthew 27:62-66
Act of Service: helped carry the kouvloukion at Church in procession
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 1 Spanish lesson, 44 XP
Workout type: Super PHIIT Day 4 Level 1
Workout length: 15 minutes
Total Steps: 24820
Total Distance: 11.54 miles
Total Calories: 1670
Total Protein: 64 g
Total Fat: 50.6 g
Total Carbohydrates: 251.4 g
Total Fiber: 30.3 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, Perfect Amino 10 tabs, HMB 4000 mg, vitamin D 5000 IU, vitamin C 500 mg, elderberry syrup 1 tsp
Date: Thursday 21 April 2022 (Day 46) Holy Thursday
Inspirational Quote of the Day:
“As for all I can tell, the only difference is that what many see we call a real thing, and what only one sees we call a dream.”
― C.S. Lewis, Till We Have Faces
Sleep (hours): 6 hours 10 minutes
Sleep Score: 69
Resting HR: 46
Resting BP: 108/63
Weight: 195.2 lbs
Body fat %: 26.4%
Muscle mass: 136.6 lbs
Physique score: 2 (obese)
Pain level (location): 0
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 & cancer prevention), 10 minutes (shikantaza)
Sacred Reading: Luke 22:1-39, 22:43-44; 1 Corinthians 11:23-32; Matthew 26:1-75, 27:1-2; John 13:3-17
Act of Service: virtual advice and mentoring to new NP
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 1 Spanish lesson, 43 XP
Workout type: Super PHIIT 15 lb dumbbells Day 3 Level 1
Workout length: 15 minutes
Total Steps: 6850
Total Distance: 3.18 miles
Total Calories: 1423
Total Protein: 65.2 g
Total Fat: 35.4 g
Total Carbohydrates: 158.7 g
Total Fiber: 20.6 g
Total Water: 48 oz
Comments:
I had a nice lunch with my family today
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg, melatonin 10 mg
Date: Wednesday 20 April 2022 (Day 45) Holy Wednesday
Inspirational Quote of the Day:
“Dreaming is what you do when your eyes are closed...living is what you do with that dream once you open your eyes!”
― Nathan Parks
Sleep (hours): 5 hours 12 minutes
Sleep Score: 70
Resting HR: 46
Resting BP: 118/68
Weight: 196.8 lbs
Body fat %: 26.6%
Muscle mass: 137.2 lbs
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Strict Fast
Prayer: Daily Readings app, Prayer Rule (25 minutes), Jesus Prayer (1 hour)
Meditation (minutes): 35 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD & cancer prevention), 10 minutes (shikantaza)
Church Service: Mystery of Holy Unction
Sacred Reading: John 12:17-50; Matthew 26:6-16
Act of Service: virtual advice and mentoring to a new NP
Lumosity: completed Quick workout
Cognitive LPI: 1627
Duolingo: 1 Spanish lesson, 44 XP
Workout type: Super PHIIT 15 lb dumbbells Day 2 Level 1
Workout length: 15 minutes
Total Steps: 7585
Total Distance: 3.52 miles
Total Calories: 1239
Total Protein: 40.4 g
Total Fat: 30.8 g
Total Carbohydrates: 201.4 g
Total Fiber: 20 g
Total Water: 48 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg, magnesium citrate 1 bottle
Date: Tuesday 19 April 2022 (Day 44) Holy Tuesday
Inspirational Quote of the Day:
“The best use of life is love. The best expression of love is time. The best time to love is now.”
― Rick Warren
Sleep (hours): 5 hours 35 minutes
Sleep Score: 76
Resting HR: 47
Resting BP: 112/64
Weight: 197.6 lbs
Body fat %: 26.4%
Muscle mass: 138.2 lbs
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: Matthew 22:15-46, 23:1-39, 24:36-51, 25:1-46, 26:1-2
Lumosity: completed Quick workout
Cognitive LPI: 1624
Duolingo: 3 Spanish lessons, 60 XP
Workout type: Super PHIIT 15 lb dumbbells Day 1 Level 1
Workout length: 15 minutes
Total Steps: 5658
Total Distance: 2.63 miles
Total Calories: 1330
Total Protein: 57.4 g
Total Fat: 26.8 g
Total Carbohydrates: 224.4 g
Total Fiber: 29 g
Total Water: 80 oz
Comments:
12 hour workday
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg
Date: Monday 18 April 2022 (Day 43) Holy Monday
Inspirational Quote of the Day:
“No point in it for me to try to run away from such a thing, and well I knew it. Turn and run from a hant or a devil, it runs after you. If it catches you, then what?”
― Manly Wade Wellman, John the Balladeer
Sleep (hours): 6 hours 24 minutes
Sleep Score: 81
Resting HR: 53
Resting BP: 115/66
Weight: 197.2 lbs
Body fat %: 26.4%
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: Matthew 21:18-43; Matthew 24:3-35
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 2 Spanish lessons, 40 XP
Workout type: Super PHIIT 15 lb dumbbells Day 5 Level 1
Workout length: 15 minutes
Total Steps: 5217
Total Distance: 2.42miles
Total Calories: 1329
Total Protein: 59.1 g
Total Fat: 28 g
Total Carbohydrates: 177 g
Total Fiber: 21 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, vitamin C 500 mg
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