Aiming for a Year of Transformation

  Summary of Progress (Week 21) Well, another week done, and another round of Super PHIIT, Power Abs and Power Stretch completed. I did gain a little weight and a bit of body fat this week, but there are ups and downs on this journey. Tomorrow starts a new program - 21 Strong - and I hope to up my game and really make some progress over the next month. Average sleep: 5 hours 35 minutes Average sleep score: 73 Average resting heart rate: 52 bpm Average resting BP: 109/63 Average weight: 191.4 lbs Average body fat %: 24.0% Average Muscle Mass: 138.3 lbs Average physique score: 2 (obese) Average metabolic age: 49.4 Date: Sunday 31 July 2022 (Day 147) Inspirational Quote of the Day: “Forgive the past. It is over. Learn from it and let go. People are constantly changing and growing. Do not cling to a limited, disconnected, negative image of a person in the past. See that person now. Your relationship is always alive and changing.”  ―  Brian Weiss,  Messages from the Maste...

  Date: Thursday 28 July 2022 (Day 144) - Checkpoint 4 Inspirational Quote of the Day: Why fit in when you were born to stand out?”  ―  Dr. Seuss Sleep (hours): 5 hours 30 minutes Sleep Score: 77 Resting HR: 51 bpm Resting BP: 105/61 Weight: 190.4 lbs Body fat %: 24.8% Muscle Mass: 136 lbs Physique score: 2 (obese) Metabolic Age: 50 Bicep: 14.25 inches (14.25/14.25/14.25/14) Chest: 40 inches (41/41/42/43) Hips: 38 inches (38.75/39/40/41) Neck: 15.5 inches (16/16.25/16.5/16.5) Thighs: 21.5 inches (21.75/21.75/21.5/21.5/22) Waist: 37 inches (37.5/38.5/40/41) Waist/hip ratio (WHR): 0.97 (moderate risk) BMI: 26.9 (overweight) Depression/anxiety Quiz: 4 (depression)/4 (anxiety) Perceived Stress Scale: 11 (low stress) Pain level (location): 0 Fast free Prayer: Daily Readings app, prayer rule (25 minutes) Meditation (minutes): - Sacred Reading: Acts 6:1-7; Matthew 15:12-21 Lumosity: completed Quick workout Cognitive LPI: 1615 Duolingo: 1 Spanish lesson, 20 XP Workout type: Rest ...