Monday, April 29, 2013

Week in Review: 415

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

~ Nick D. Kim ( permission obtained.

By The Numbers:

Weight Loss/Gain = -2.0 lbs.
Body Fat % Loss/Gain = -.6%
Lean Body Mass Loss/Gain = Even

Overall Review:

Yet another successful week.   Once again I accomplished what I set out to do.  I managed to get a few red to yellow, and let a couple greens slip to yellows... not to shabby.  I'm still doing a really crappy job of managing my time.  I've been working pretty hard on trying to get my new website set up, and I've been pouring time into that when I could've spent some time posting on this one, and addressing other things like updating/completing my to-do list.

I changed the order of this review around a bit.  I figured that most people only have a 30 second attention span, so I moved the "By The Numbers" and "Overall Review" up top before all the extra detailed stuff which everybody probably skips anyways.

It's actually Wednesday as I'm finally completing this, but through the magic of the internet I backdated it to Monday... Yay Interweb!

I hope everyone else had a great week!  Keep on trucking.

Goals and Guidelines:

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

Here's how I did this week:

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.




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