Summary of Week 17
Summary of Progress (Week 17)
I’m seeing some progress, slow but steady, and am developing good habits. I will reach my goals.
Average sleep: 5 hours 32 minutes
Average sleep score: 76
Average resting heart rate: 51 bpm
Average resting BP: 110/63
Average weight: 194.5 lbs
Average body fat %: 24.5%
Average Muscle Mass: 139.7 lbs
Average physique score: 2
Date: Sunday 3 July 2022 (Day 119)
Inspirational Quote of the Day:
“A good poem is a contribution to reality. The world is never the same once a good poem has been added to it. A good poem helps to change the shape of the universe, helps to extend everyone's knowledge of himself and the world around him.”
― Dylan Thomas
Sleep (hours): 4 hours 29 minutes
Sleep Score: 71
Resting HR: 52 bpm
Resting BP: 113/61
Weight: 194.6 lbs
Body fat %: 24.3%
Muscle Mass: 140.0 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: Mark 16:9-20; Romans 5:1-10; Matthew 6:22-33
Lumosity: completed Quick workout
Cognitive LPI: 1611
Duolingo: 1 Spanish lesson, 20 XP
Workout type: rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps: 5970
Total Distance: 2.77 miles
Total Calories: 2058
Total Protein: 173.6 g
Total Fat: 81.8 g
Total Carbohydrates: 158.4 g
Total Fiber: 19.3 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Saturday 2 July 2022 (Day 118)
Inspirational Quote of the Day:
“Life isn't about finding yourself. Life is about creating yourself.”
― George Bernard Shaw
Sleep (hours): 5 hours 26 minutes
Sleep Score: 72
Resting HR: 52 bpm
Resting BP: 114/63
Weight: 193.8 lbs
Body fat %: 24.6%
Muscle Mass: 138.8 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: Hebrews 9:1-7; Luke 1:39-49, 56
Lumosity: completed Quick workout
Cognitive LPI: 1615
Duolingo: 2 Spanish lessons, 38 XP
Workout type: rest day - Power Stretching day 1
Workout length: 10 minutes
Total Steps:
Total Distance:
Total Calories:
Total Protein:
Total Fat:
Total Carbohydrates:
Total Fiber:
Total Water:
Comments:
12.25 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Friday 1 July 2022 (Day 117) - Canada Day
Inspirational Quote of the Day:
“Love all, trust a few, do wrong to none.”
― William Shakespeare, All's Well That Ends Well
Sleep (hours): 5 hours 50 minutes
Sleep Score: 79
Resting HR: 50 bpm
Resting BP: 107/64
Weight: 193.8 lbs
Body fat %: 24.0%
Muscle Mass: 140.2 lbs
Physique score: 2
Pain level (location): 0
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: 1 Corinthians 12:27-31, 13:1-8; Matthew 10:1, 5-8
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 1 Esperanto lesson, 43 XP
Workout type: Super PHIIT (round 3, week 1, day 5 level 2 25 lbs), Power Abs (round 2, week 1, day 5 level 1), Power Stretching Day 5 Level 1
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 6345
Total Distance: 2.95 miles
Total Calories: 1949
Total Protein: 170.9 g
Total Fat: 72.1 g
Total Carbohydrates: 170.9g
Total Fiber: 25.6 g
Total Water: 80 oz
Comments:
Happy Canada Day to my Canadian friends and family!
12.25 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Thursday 30 June 2022 (Day 116)
Inspirational Quote of the Day:
“Maybe we all have darkness inside of us and some of us are better at dealing with it than others.”
― Jasmine Warga, My Heart and Other Black Holes
Sleep (hours): 7 hours 2 minutes
Sleep Score: 86
Resting HR: 52 bpm
Resting BP: 115/62
Weight: 195.0 lbs
Body fat %: 24.0 lbs
Muscle Mass: 141.0 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes):
Sacred Reading: 1 Corinthians 4:9-16; Matthew 9:36, 10:1-8
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 4 Esperanto lessons, 40 XP
Workout type: Super PHIIT (round 3, week 1, day 4 level 2 25 lbs), Power Abs (round 2, week 1, day 4 level 1), Power Stretching Day 4 Level 1
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 7223
Total Distance: 3.35 miles
Total Calories: 1818
Total Protein: 158.2 g
Total Fat: 64.5 g
Total Carbohydrates: 122.1 g
Total Fiber: 6.8 g
Total Water: 56 oz
Comments:
I love the cooing of the mourning doves outside my window on these warm summer days.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Wednesday 29 June 2022 (115)
Inspirational Quote of the Day:
“Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.”
― Marie Curie
Sleep (hours): 3 hours 48 minutes
Sleep Score: 72
Resting HR: 52 bpm
Resting BP: 110/62
Weight: 195.4 lbs
Body fat %: 23.7%
Muscle Mass: 141.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 2 minutes (grounding), 5 minutes (mindfulness)
Sacred Reading: John 21:14-25; 2 Corinthians 11:21-33; Matthew 16:13-19
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 7 Esperanto lessons, 70 XP
Workout type: Super PHIIT (round 3, week 1, day 3 level 2 25 lbs), Power Abs (round 2, week 1, day 3 level 1), Power Stretching Day 3 Level 1, ~5 mile walk with my daughter and the dog
Workout length: 15 minutes/10 minutes/10 minutes/~1 hour 48 minutes
Total Steps: 16427
Total Distance: 7.64 miles
Total Calories: 1413
Total Protein:120.2 g
Total Fat: 40.9 g
Total Carbohydrates: 122.1 g
Total Fiber: 2 g
Total Water: 88 oz
Comments:
So, although I am not tracking this measure, I am excited to see today that after all this time my “metabolic age” on my scale has finally gone from “50+” down to “49” today. One more indicator of progress.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Tuesday 28 June 2022 (Day 114)
Inspirational Quote of the Day:
“Whenever you find yourself on the side of the majority, it is time to reform (or pause and reflect).”
― Mark Twain
Sleep (hours): 6 hours 15 minutes
Sleep Score: not recorded
Resting HR: 52 bpm
Resting BP: 111/65
Weight: 194.8 lbs
Body fat %: 24.5
Muscle Mass: 139.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 7:14-8:2; Matthew 10:9-15
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 2 Spanish lessons, 40 XP
Workout type: Super PHIIT (round 3, week 1, day 2 level 2 25 lbs), Power Abs (round 2, week 1, day 2 level 1), Power Stretching Day 2 Level 1
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 6250
Total Distance: 2.9 miles
Total Calories: 1903
Total Protein: 172.8 g
Total Fat: 62.9 g
Total Carbohydrates: 101 g
Total Fiber: 16 g
Total Water: 80 oz
Comments:
12.5 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Monday 27 June 2022 (Day 113)
Inspirational Quote of the Day:
“It is better to be hated for what you are than to be loved for what you are not.”
― Andre Gide, Autumn Leaves
Sleep (hours): 5 hours 56 minutes
Sleep Score: 73
Resting HR: 52 bpm
Resting BP: 104/60
Weight: 194.8lbs
Body fat %: 26.5%
Muscle Mass: 136.2 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (wine, fish & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 7:1-14; Matthew 9:36-38, 10:1-8
Lumosity: completed Quick workout
Cognitive LPI: 1626
Duolingo: 1 Spanish lesson, 44 XP
Workout type: Super PHIIT (round 3, week 1, day 1 level 2 25 lbs), Power Abs (round 2, week 1, day 1, level 1), Power Stretching Day 1 Level 1
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 5527
Total Distance: 2.57 miles
Total Calories: 1927
Total Protein: 193.5 g
Total Fat: 28.2 g
Total Carbohydrates: 88.7 g
Total Fiber: 11 g
Total Water: 80 oz
Comments:
12.25 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg
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