Summary of Week 13
Summary of Progress (Week 13)
Another week down, and I managed to complete all of my scheduled workouts this week. Progress is slow, but I feel that I am inching along. Every step forward is that much closer to my goals.
Average sleep: 5 hours 24 minutes
Average sleep score: 72
Average resting heart rate: 51
Average resting BP: 111/63
Average weight: 196.9 lbs
Average body fat %: 25.9%
Average Muscle Mass: 138.7 lbs
Average physique score: 2 (obese)
Date: Sunday 5 June 2022 (Day 91)
Inspirational Quote of the Day:
“People offend you, irritate you, breathe contempt and malice against you; do not repay them in the same way, but be gentle, meek, and kind, respectful and loving towards those very persons who behave unworthily to you.”
― St. John of Kronstadt, My Life in Christ
Sleep (hours): 3 hours 32 minutes
Sleep Score: 61
Resting HR: 51
Resting BP: 114/66
Weight: 199.2 lbs
Body fat %: 24.0%
Muscle Mass: 144.0 lbs
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes):
Church Service:
Sacred Reading: John 21:1-14; Acts 20:16-18, 28-36; John 17:1-13
Lumosity: completed Quick workout
Cognitive LPI: 1631
Duolingo: 3 Spanish lessons, 2 Ukrainian lessons, 130 XP
Workout type: rest day - Power Stretching Day 3
Workout length: 10 minutes
Total Steps: 7714
Total Distance: 3.58 miles
Total Calories: 2185
Total Protein: 109.9 g
Total Fat: 66.3 g
Total Carbohydrates: 151.4 g
Total Fiber: 9.8 g
Total Water: 24 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Saturday 4 June 2022 (Day 90)
Inspirational Quote of the Day:
“You can cut all the flowers but you cannot keep Spring from coming.”
― Pablo Neruda
Sleep (hours): 6 hours 23 minutes
Sleep Score: 81
Resting HR: 52
Resting BP: 105/59
Weight: 198.6 lbs
Body fat %: 25.3%
Muscle Mass: 141.0
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Hebrews 7:26-28, 8:1-2; John 10:1-9
Lumosity: completed Quick workout
Cognitive LPI: 1633
Duolingo: 1 Spanish lesson, 1 Ukrainian lesson, 33 XP
Workout type: rest day - Power Stretching Day 3
Workout length: 10 minutes
Total Steps: 6426
Total Distance: 2.98 miles
Total Calories: 2081
Total Protein: 186.7 g
Total Fat: 36 g
Total Carbohydrates: 247.4 g
Total Fiber: 28.5 g
Total Water: 80 oz
Comments:
Today I remember the mother who gave birth to me on her birthday
13.25 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, HMB 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg
Date: Friday 3 June 2022 (Day 89)
Inspirational Quote of the Day:
“No one cares how much you know, until they know how much you care”
― Theodore Roosevelt
Sleep (hours): 6 hours 8 minutes
Sleep Score: 69
Resting HR: 50
Resting BP: 112/60
Weight: 194.8 lbs
Body fat %: 25.9%
Muscle Mass: 137.4 lbs
Physique score: 2 (obese)
Pain level (location): 2 (right low back)
Fast (wine & oil allowed)
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)
Sacred Reading: Acts 19:1-8; John 14:1-11
Lumosity: completed Quick workout
Cognitive LPI: 1631
Duolingo: 2 Spanish lessons, 1 Ukrainian lesson, 101 XP
Workout type: Super PHIIT (round 2 week 2 day 1 level 1 20 lbs), Power Abs (round 1 week 2 day 1 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 8282
Total Distance: 3.84 miles
Total Calories: 1762
Total Protein: 93.4 g
Total Fat: 63.3 g
Total Carbohydrates: 114.4 g
Total Fiber: 12.9 g
Total Water: 72 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Thursday 2 June 2022 (Day 88)
Inspirational Quote of the Day:
“You cannot protect yourself from sadness without protecting yourself from happiness.”
― Jonathan Safran Foer
Sleep (hours): 6 hours 36 minutes
Sleep Score: 81
Resting HR: 50
Resting BP: 109/65
Weight: 196.8 lbs
Body fat %: 26.2%
Muscle Mass: 138.0 lbs
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast free
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)
Sacred Reading: Mark 16:9-20; Acts 1:1-12; Luke 24:36-53
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 1 Spanish lesson, 2 Ukrainian lessons, 78 XP
Workout type: Super PHIIT (round 2 week 2 day 5 level 1 20 lbs), Power Abs (round 1 week 2 day 5 level 1), run (2 miles)
Workout length: 15 minutes/10 minutes/23 minutes
Total Steps: 7261
Total Distance: 3.37
Total Calories: 2023
Total Protein: 103.9 g
Total Fat: 65.6 g
Total Carbohydrates: 121.1 g
Total Fiber: 8.4 g
Total Water: 56 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Wednesday 1 June 2022 (Day 87) - First Day of Stage 2
Inspirational Quote of the Day:
“There are so many difficult things we're living through in the world today, so many horrible events, but we cannot let them stop us. No matter what happens, I feel you must move forward with optimism and not get totally sideswiped.” – Gloria Estefan
Sleep (hours): 6 hours 0 minutes
Sleep Score: 73
Resting HR: 50
Resting BP: 110/65
Weight: 195.0 lbs
Body fat %: 26.8%
Muscle Mass: 135.6 lbs
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast (fish, oil & wine allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 18:22-28; John 12:36-47
Lumosity: completed Quick workout
Cognitive LPI: 1629
Duolingo: 2 Ukrainian lessons, 34 XP
Workout type: Super PHIIT (round 2 week 2 day 4 level 1 15 lbs), Power Abs (round 1 week 2 day 4 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 4950
Total Distance: 2.3 miles
Total Calories: 1898
Total Protein: 162.4 g
Total Fat: 60.9 g
Total Carbohydrates: 211.5 g
Total Fiber: 41.9 g
Total Water: 80 oz
Comments:
Today is the first day of Stage 2 - the goal is to do a cardio workout on every day off (except for the weekend rest days when I will continue to do the Power Stretch or other stretching program) as well as the Power Abs and Super PHIIT
12.5 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, vitamin C 500 mg, probiotics
Date: Tuesday 31 May 2022 (Day 86)
Inspirational Quote of the Day:
“I have loved the stars too fondly to be fearful of the night.”
― Sarah Williams
Sleep (hours): 3 hours 59 minutes
Sleep Score: 69
Resting HR: 53
Resting BP: 115/65
Weight: 197.0 lbs
Body fat %: 26.4%
Muscle Mass: 137.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
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)
Sacred Reading: Acts 17:19-28; John 12:19-36
Act of Service: Zoom meeting to initiate the process of developing a team to provide health care services to asylum seekers not eligible for state or private insurance
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 3 Spanish lessons, 1 Ukrainian lesson, 76 XP
Workout type: Super PHIIT (round 2 week 2 day 3 level 1 15 lbs), Power Abs (round 1 week 2 day 3 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 6191
Total Distance: 2.87
Total Calories: 1994
Total Protein: 131.8 g
Total Fat: 74.4 g
Total Carbohydrates: 205.4 g
Total Fiber: 20.2 g
Total Water: 56 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, fish oil 2000 mg, vitamin C 500 mg, probiotics
Date: Monday 30 May 2022 (Day 85) - Memorial Day
Inspirational Quote of the Day:
“When we honestly ask ourselves which person in our lives mean the most to us, we often find that it is those who, instead of giving advice, solutions, or cures, have chosen rather to share our pain and touch our wounds with a warm and tender hand. The friend who can be silent with us in a moment of despair or confusion, who can stay with us in an hour of grief and bereavement, who can tolerate not knowing, not curing, not healing and face with us the reality of our powerlessness, that is a friend who cares.”
― Henri Nouwen, Out of Solitude: Three Meditations on the Christian Life
Sleep (hours): 5 hours 7 minutes
Sleep Score: 72
Resting HR: 53
Resting BP: 112/61
Weight: 197.4 lbs
Body fat %: 26.9%
Muscle Mass: 137.0 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 17:1-9; John 11:47-54
Lumosity: completed Quick workout
Cognitive LPI: 1627
Duolingo: 3 Spanish lessons, 71 XP
Workout type: Super PHIIT (round 2 week 2 day 2 level 1 15 lbs), Power Abs (round 1 week 2 day 2 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 6797
Total Distance: 3.15 miles
Total Calories: 1751
Total Protein: 174 g
Total Fat: 45.8 g
Total Carbohydrates: 158.6 g
Total Fiber: 29.1 g
Total Water: 80 oz
Comments:
Memorial Day. Never forget.
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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, vitamin C 500 mg
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