Summary of Week 23
Summary of Progress (Week 23)
This was quite a good week overall, though I only lost a very small amount of weight. My body fat continues to drop and I had several good sessions of forest bathing, which I found most refreshing mentally and spiritually. I also managed to get to Church and receive Communion which is always a blessing for me.
Average sleep: 6 hours 6 minutes
Average sleep score: 77
Average resting heart rate: 48 bpm
Average resting BP: 107/62
Average weight: 187.5 lbs
Average body fat %: 22.7%
Average Muscle Mass: 137.9 lbs
Average physique score: 2 (obese)
Average metabolic age: 46.6
Date: Sunday 14 August 2022 (Day 161)
Inspirational Quote of the Day:
“A quiet conscience makes one strong!”
― Anne Frank, The Diary of a Young Girl
Sleep (hours): 6 hours 1 minute
Sleep Score: 81
Resting HR: 47 bpm
Resting BP: 109/64
Weight: 187.4 lbs
Body fat %: 22.2%
Muscle Mass: 138.6 lbs
Physique score: 2 (obese)
Metabolic Age: 45
Pain level (location): 1 (right shoulder), 1 (low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (mindfulness with music)
Church Service: attended Orthros and Divine Liturgy (received Holy Communion)
Sacred Reading: John 20:19-31; 1 Corinthians 3:9-17; Matthew 14:22-34
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 1 Spanish lesson, 20 XP
Workout type: rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps:
Total Distance:
Total Calories: 3237
Total Protein: 138.4 g
Total Fat: 75.2 g
Total Carbohydrates: 283.5 g
Total Fiber: 13.3 g
Total Water: 24 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, flax oil 3 capsules
Date: Saturday 13 August 2022 (Day 160)
Inspirational Quote of the Day:
“I can never read all the books I want; I can never be all the people I want and live all the lives I want. I can never train myself in all the skills I want. And why do I want? I want to live and feel all the shades, tones and variations of mental and physical experience possible in my life. And I am horribly limited.”
― Sylvia Plath, The Unabridged Journals of Sylvia Plath
Sleep (hours): 6 hours 56 minutes
Sleep Score: 83
Resting HR: 47 bpm
Resting BP: 104/59
Weight: 187.6 lbs
Body fat %: 20.3%
Muscle Mass: 142.2 lbs
Physique score: 5 (average)
Metabolic Age: 39
Pain level (location): 1 (right shoulder)
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 80 minutes 森林浴 (forest bathing), 20 minutes (progressive muscle relaxation with Shakti Mat), 10 minutes (OM mantra)
Sacred Reading: Romans 14:6-9; Matthew 15:32-39
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 2 Spanish lessons, 40 XP
Workout type: rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps: 16670
Total Distance: 7.74 miles
Total Calories: 1473
Total Protein: 168.4 g
Total Fat: 45.2 g
Total Carbohydrates: 85.8 g
Total Fiber: 8.2 g
Total Water: 80 oz
Comments:
I had a wonderful meditative walk in the woods with Blue today. It was so refreshing and peaceful.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, flax oil 3 capsules
Date: Friday 12 August 2022 (Day 159)
Inspirational Quote of the Day:
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
― H. Jackson Brown Jr., P.S. I Love You
Sleep (hours): 5 hours 6 minutes
Sleep Score: 68
Resting HR: 48 bpm
Resting BP: 101/60
Weight: 186.6 lbs
Body fat %: 23.3%
Muscle Mass: 136.0 lbs
Physique score: 2 (obese)
Metabolic Age: 49
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 50 minutes 森林浴 (forest bathing), 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: 1 Corinthians 14:26-40; Matthew 21:12-14, 17-20
Lumosity: completed Quick workout
Cognitive LPI: 1624
Duolingo: 2 Spanish lessons, 38 XP
Workout type: 21 Strong (round 1 week 2 day 1 level 2 25 lb dumbbells), Power Stretch (round 2 week 2 day 1 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 14692
Total Distance: 6.82 miles
Total Calories: 1903
Total Protein: 116.2
Total Fat: 55.1 g
Total Carbohydrates: 234.2 g
Total Fiber: 17.8 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, flax oil 3 capsules
Date: Thursday 11 August 2022 (Day 158)
Inspirational Quote of the Day:
“Our life depends on the kind of thoughts we nurture. If our thoughts are peaceful, calm, meek, and kind, then that is what our life is like. If our attention is turned to the circumstances in which we live, we are drawn into a whirlpool of thoughts and can have neither peace nor tranquility.”
― Elder Thaddeus of Vitovnica, Our Thoughts Determine Our Lives: The Life and Teachings of Elder Thaddeus of Vitovnica
Sleep (hours): 5 hours 47 minutes
Sleep Score: 82
Resting HR: 48 bpm
Resting BP: 106/64
Weight: 187.4 lbs
Body fat %: 24.0%
Muscle Mass: 135.4 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (progressive muscle relaxation with Shakti Mat), 45 minutes 森林浴 (forest bathing)
Sacred Reading: 1 Corinthians 14:6-19; Matthew 20:17-28
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 2 Spanish lessons, 36 XP
Workout type: 21 Strong (round 1 week 2 day 5 level 2 25 lb dumbbells), Power Stretch (round 2 week 2 day 5 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 12160
Total Distance: 5.64 miles
Total Calories: 2069
Total Protein: 91.2 g
Total Fat: 47.3 g
Total Carbohydrates: 189.2 g
Total Fiber: 17 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, flax oil
Date: Wednesday 10 August 2022 (Day 157)
Inspirational Quote of the Day:
“The sea is everything. It covers seven tenths of the terrestrial globe. Its breath is pure and healthy. It is an immense desert, where man is never lonely, for he feels life stirring on all sides. The sea is only the embodiment of a supernatural and wonderful existence. It is nothing but love and emotion; it is the Living Infinite. ”
― Jules Verne, Twenty Thousand Leagues Under the Sea
Sleep (hours): 6 hours 14 minutes
Sleep Score: 70
Resting HR: 48 bpm
Resting BP: 103/65
Weight: 186.8 lbs
Body fat %: 23.4%
Muscle Mass: 136.0 lbs
Physique score: 2 (obese)
Metabolic Age: 49
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: 1 Corinthians 13:4-13, 14:1-5; Matthew 20:1-16
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 3 Spanish lessons, 56 XP
Workout type: 21 Strong (round 1 week 2 day 4 level 2 25 lb dumbbells), Power Stretch (round 2 week 2 day 4 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 8534
Total Distance: 3.96 miles
Total Calories: 1527
Total Protein: 91.8 g
Total Fat: 45.6 g
Total Carbohydrates: 193.8 g
Total Fiber: 21.2 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg
Date: Tuesday 9 August 2022 (Day 156)
Inspirational Quote of the Day:
“The reason birds can fly and we can't is simply because they have perfect faith, for to have faith is to have wings.”
― J.M. Barrie, The Little White Bird
Sleep (hours): 5 hours 38 minutes
Sleep Score: 83
Resting HR: 48 bpm
Resting BP: 110/61
Weight: 188.2 lb
Body fat %: 23.4%
Muscle Mass: 137.2 lbs
Physique score: 2 (obese)
Metabolic Age: 49
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (mindfulness with music)
Sacred Reading: Acts 1:12-17, 21-26; Matthew 8:18-22, 19:1-2, 13-14
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 2 Spanish lessons, 38 XP, 1000 day streak!
Workout type: 21 Strong (round 1 week 2 day 3 level 2 25 lb dumbbells), Power Stretch (round 2 week 2 day 3 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 6040
Total Distance: 2.8 miles
Total Calories: 1701
Total Protein: 198.2 g
Total Fat: 81.6 g
Total Carbohydrates: 49 g
Total Fiber: 10 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 Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Monday 8 August (Day 155)
Inspirational Quote of the Day:
“You never know what's around the corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you've climbed a mountain.”
― Tom Hiddleston
Sleep (hours): 5 hours 39 minutes
Sleep Score: 74
Resting HR: 49 bpm
Resting BP: 110/64
Weight: 189.0 lbs
Body fat %: 22.2%
Muscle Mass: 139.8 lbs
Physique score: 2 (obese)
Metabolic Age: 45
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (mindfulness with music)
Sacred Reading: 1 Corinthians 11:31-34, 12:1-6; Matthew 18:1-11
Lumosity: completed Quick workout
Cognitive LPI: 1622
Duolingo: 2 Spanish lessons, 38 XP
Workout type: 21 Strong (round 1 week 2 day 2 level 2 25 lb dumbbells), Power Stretch (round 2 week 2 day 2 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 5486
Total Distance: 2.55 miles
Total Calories: 1762
Total Protein: 180.6 g
Total Fat: 71.2 g
Total Carbohydrates: 95.4 g
Total Fiber: 11 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 Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
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