Tuesday, April 23, 2013

Week in Review: 414

"However beautiful the strategy, you should occasionally look at the results."
~ Winston Churchill

~ Nick D. Kim (strange-matter.net) permission obtained.

As stated from the get go my overall goal is "To achieve mental & physical wellness by leading a consistent & healthy lifestyle". To be able to accomplish this goal I will have to focus on three key area's of my life:

1. Nutrition - 1st component of physical wellness
Fitness - 2nd component of physical wellness
3. Mental Health - the path to mental wellness

:Met/exceeded guideline
:Met or Almost meet guideline every day
:Failed to meet guideline

Nutrition Guidelines:

1. To log my meals and snacks daily. (Using BodyMedia "Activity Manager")
2. To drink +8, 8 oz glasses of water each day.
3. To eat 5-6 times daily.
4. To eat slowly, chew more and enjoy my food.
5. To consume 5-10 servings of fruit and vegetable each day.
6. To reduce sugar intake as a whole, with focus on reducing/eliminating refined sugars.
7. To reduce sodium intake to below 2300 mg/day.
8. To reduce/eliminate Saturated Fat and Trans Fats.
9. To reduce/eliminate MSG, High Fructose Corn Syrup, Hydrogenated & Fractionated Oils,  Artificial  Flavours and Colouring, as well as any ingredients that sound like they belong in a chemistry lab.
10. To prepare and eat more meals @ home, while reducing dining out.
11. To eliminate visits to Fast Food Restaurants when dining out. (Banned List)
12. To find healthier alternatives to food I already consume.

Fitness Guidelines:

1. To upload my BodyMedia collected data daily.
2. To burn +2950 calories each day.
3. To burn +750 more calories than I consume.
4. To get +60 mins exercise each day (50 mins moderate & 10 mins Vigorous).
5. To walk +8000 Steps each day.
6. To purposely park father away from my destination.
7. To allocate 1 day a week to rest.

Mental Health Guidelines:

1. To get between 7-8 hrs sleep daily.
2. To allocate +15 mins daily to reading.
3. To listen to music often.
4. To research and start practicing meditation/relaxation techniques.
5. To take 2-3 mins every hour or so to take few deep breaths/stretch.
6. To organize and complete a weekly To-Do list.
7. To maintain my blog and relationships online.
8. To keep contact with my friends and family.
9. To have 1 cheat meal and desert each week.
10. To leave work @ work.

By The Numbers:

Weight Loss/Gain = -3.0 lbs.
Body Fat % Loss/Gain = -.5%
Lean Body Mass Loss/Gain = -2.9 lbs.

Overall Review:

Another successful week.  I ate well, I exercised, I recorded my meals, and I was rewarded with a 3 lb weight loss and another .5% of body fat loss.  I did however take a rather large hit to my LBM, but my hope is that it's more of a fluctuation rather than actual muscle loss.  I'm not too concerned right now, but I'll definitely keep my eye on it.

As for the red X's above there are quite a few that were repeats from last week, but a couple I managed to move over to yellow.  I'm not overly concerned about this right now as I don't want to try and change every aspect of my life all at once and overwhelm my efforts.  Baby steps will get me there eventually and it's working well so far.

Full steam ahead... I hope everyone else had a great week!




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