Click Here To Read Why It’s Important to Track your Food and Activity Daily

9-14-16

Lifestyle

How do you feel overall? Tired – slight headache – need more water

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 7

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) head, base of skull

Hours of sleep and quality of sleep: 6 – fair

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: kale, banana, water, beet juice, oj, pear, blueberries, beets, ginger, cinnamon, paprika, chia seeds, cashews, bee pollen, protein powder, 3 fried eggs
  • Afternoon Almonds, cashews, smoothie
  • Evening

Snacks: Almonds and cashews

Supplementation:

  • Morning ProEnz – proteolytic enzymes
  • Afternoon
  • Evening

Hours sitting:

  • Car
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time: 

Type of exercise and movement:

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

7-15-16

Lifestyle

How do you feel overall? Tired – Warm night

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: tired – warm weather

Hours Napping: 1

Fluid intake: water

  • Morning
    Water, water, water, coffee
  • Afternoon water water, coffee
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning plum, hard boiled egg, nuts
    Smoothie:
  • Afternoon garden salad, organic chicken, nuts
  • Evening

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic cognagen
  • Afternoon cognagen
  • Evening

Hours sitting:

  • Car 1
  • Work 5
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 9 Finish Time:  10:15

Type of exercise and movement: mobility, stairs (223) leg balance drills, ball throwing on each side with concentration on precise movement

Number of Reps or Duration:

Any Areas of Discomfort: headache afterward, need to eat more food

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise?  Good

Other Thoughts?

7-14-16

Lifestyle

How do you feel overall? good

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 9

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 8 – decent sleep

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water coffee
  • Evening water water water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: small smoothie lettuce, cherries and blueberries, basil, super greens and protein
  • Afternoon large salad with spinach peppers, radishes, cukes, onions, a little grated cheese, grilled chicken and onions and some mashed potatoes.
  • Evening grilled cod

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car 1 hour
  • Work 5
  • Home

Physical Activity:

Level of Motivation (1 – 10) 9

Start Time: 7:35 Finish Time:  9AM

Type of exercise and movement: leg raises, lower body stretches

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? got lower left si joint to pop into place. bottom cervical vertebrae to slide back – felt good, shoulders dropped. can feel the body opening up and greater range of motion and flexibility due to Deflamed eating. releases in right foot as well.

What Needs Improvement? more activity. distracted by family stuff.

How Do You Feel about The Exercise? 

Other Thoughts?

7-13-16

Lifestyle

How do you feel overall? good – a little tired

Motivation Level for the day’s activities: (Scale of 1 – 10)

Energy Level: (Scale of 1 – 10)

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) SI joint stiff.

Hours of sleep and quality of sleep: 8 – pretty good.

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee, coffee
  • Afternoon water water
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: romaine lettuce, ground flax seed, oj, water, avocado, banana, cherries, blue berries, ginger root, cinnamon, super greens, reds
  • Afternoon nuts, grilled chicken, plum, pear, sardines in olive oil
  • Evening

Snacks: almonds walnuts

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car 1.5
  • Work 3
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 9:40PM Finish Time:  10:45PM

Type of exercise and movement: R-Phase – Ultra slow speed

Number of Reps or Duration: 2 reps per joint super slow speed, feet, ankles, neck, jaw, toe curls and waves, elbows

Any Areas of Discomfort: 

What went well? good suppleness. feet opening up

What Needs Improvement? time

How Do You Feel about The Exercise? 

Other Thoughts?

7-12-16

Lifestyle

How do you feel overall? good

Motivation Level for the day’s activities: (Scale of 1 – 10)

Energy Level: (Scale of 1 – 10)

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep:

Hours Napping: 45 minutes

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning plum
    Smoothie: with spinach, pear, banana, mango, blueberries, cherries, cinnamon, oj, water, super greens and protein
  • Afternoon Grilled chicken garden salad with spinach, onions, carrots, grilled garlic, olives, shredded cheese, olive oil and balsamic vinegar
  • Evening Smoothie: with spinach, pear, banana, mango, blueberries, cherries, cinnamon, oj, water, super greens and protein, Grilled grass fed beef and 3 small slices of cheddar cheese

Snacks: almonds and walnuts

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car 1.5
  • Work 3
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8 Finish Time:  9:04

Type of exercise and movement: Squats, calf raises jump rope, mobility, fwd bends, front body circles between sets, lower body nerve glides

Number of Reps or Duration: 100 squats, 100 calf raises, 160 turns on rope

Any Areas of Discomfort: 

What went well? good range on squats. heart rate good during exercise, no rounding – deeper into ankles and hips

What Needs Improvement? duration

How Do You Feel about The Exercise? very good. Inflammation reduction and weight loss has helped range of motion

Other Thoughts?

7-11-16

Lifestyle

How do you feel overall? good

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 8

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie:
  • Afternoon smoothie – spinach, banana, stawberry, mango, water, blueberries, cinnamon water, protein, greens, grilled salmon
  • Evening Piece of grass fed beef. Entire spaghetti squash grilled and served with home made tomato sauce

Snacks: almonds and walnuts, smoothie lettuce, pear, banana, cherries, blueberries, ginger, water, super greens

plum

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car 1.5
  • Work 2
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time: 

Type of exercise and movement:

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

7-10-16

Lifestyle

How do you feel overall?

Motivation Level for the day’s activities: (Scale of 1 – 10)

Energy Level: (Scale of 1 – 10)

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep:

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning banana, pear
    Smoothie: spinach, banana, cherries, blueberries, protein powder, water, oj, chia
  • Afternoon grilled chicken, garden salad
  • Evening cheese and a couple of crackers, pot-stickers (4), Grilled chicken and salmon, caprese salad, string beans, 3 cookies

Snacks: almonds

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon digestive complete
  • Evening niacin, essential pack

Hours sitting:

  • Car 1
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 12:30PM Finish Time:  4:30PM

Type of exercise and movement: yard work

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well?  got great back and left SI release

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

7-9-16

Lifestyle

How do you feel overall? tired

Motivation Level for the day’s activities: (Scale of 1 – 10) 7

Energy Level: (Scale of 1 – 10) 7

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep:

Hours Napping: 1

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening red wine, water water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie:
  • Afternoon  garden salad, chicken
  • Evening grilled chicken, sauteed summer squash and zucchini and onions, small piece of beef and large garden salad

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time: 

Type of exercise and movement: yard work

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

7-8-16

Lifestyle

How do you feel overall? Ok – Kinda bummed with the news of the police shooting in Dallas

Motivation Level for the day’s activities: (Scale of 1 – 10) 7

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) Lower back is stiff

Hours of sleep and quality of sleep: 8 – pretty good.

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water, coffee
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: Spinach, beet juice, 1/2 avocado, banana, water, cherries, blueberries, splash of oj, cinnamon, super reds
  • Afternoon Cajun chicken romain lettuce organic onions, fig balsamic dressing – delicious
  • Evening grilled salmon fillet, garden salad, 2 fried eggs

Snacks: walnuts and almonds

Supplementation:

  • Morning
  • Afternoon
  • Evening essential pack, niacin, digestive complete

Hours sitting:

  • Car 1.5
  • Work 4
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time:  rest

Type of exercise and movement:

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

7-7-16

Lifestyle

How do you feel overall? Great – Hungry

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) Left S/I joint – stiffness. 3

Hours of sleep and quality of sleep: 6.5 hours fair

Hours Napping: none

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water coffee
  • Evening water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    2 bananas, 1/2 head romaine lettuce with organic chicken and fig balsamic dressing, 1 cup of chopped papaya, salted cashews
  • Afternoon 1/2 head romain lettuce and organic chicken, 1 can of sardines in olive oil, strawberries, melon, grapes
  • Evening Turkey cutlets and onions, a piece of cheddar cheese and some grilled chicken. – need more veggies

Snacks: salted almonds and plain walnuts

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening digestive complete and essential pack of magnesium, Vitamin D3, omega 3 fish oil, multi vitamin, niacin

Hours sitting:

  • Car 1
  • Work 4
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8AM Finish Time:  9:30 AM

Type of exercise and movement: lower body nerve glides, foot mobility exercises and drills – slow speed

Number of Reps or Duration: A lot

Any Areas of Discomfort: top of left foot felt “bony” when internal dorsi-flexion initially. range of motion improved with reps

What went well? slower reps on drill

What Needs Improvement? more reps

How Do You Feel about The Exercise? good.

Other Thoughts?

7-6-16

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) Tired

Hours of sleep and quality of sleep: 10:30PM – 7:00AM

Hours Napping: None

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water water
  • Evening water, half water/gatorade, water water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: cherries, blue berries, kale, chia and flaxseeds, banana, avocado, water, oj, super greens, beet juice
  • Afternoon salad with spinach, onions, chicken, cukes, peppers, carrots, beets, olive oil and vinegar
  • Evening giant salad with romaine, cukes, celery, radishes, onions, peppers, organic turkey cutlets with balsamic fig and olive oil dressing, one ear of corn

Snacks: almonds and walnuts

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening, digestive complete and probiotic just before dinner, essential pack

Hours sitting:

  • Car 2
  • Work 3
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8:00 AM Finish Time:  9:15 AM – morning mobility and visual drills, 7:00PM – 8:30 PM Bike ride around Charles river

Type of exercise and movement: mobility and biking

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? Got out there and body felt good

What Needs Improvement? watch external rotation of feet on pedals while biking

How Do You Feel about The Exercise? I felt great – hot day but I felt energized after the ride

Other Thoughts?

7-5-16

Lifestyle

How do you feel overall? tired

Motivation Level for the day’s activities: (Scale of 1 – 10) 7

Energy Level: (Scale of 1 – 10) 7

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) just tired. Not enough food the day before and maybe too much sun

Hours of sleep and quality of sleep: 8. Fair

Hours Napping: 40 minutes

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening water water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: spinach, kale, cherries, pear banana, avocado, cinnamon, raw cashews, oj, water. Super reds and greens protein powder
  • Afternoon large salad with grilled chicken and sauteed onions.
  • Evening large smoothie

Snacks: Walnuts and almonds

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening niacin and essential pack

Hours sitting:

  • Car 2
  • Work 5
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 7

Start Time:  Finish Time:  Rested

Type of exercise and movement: Rested

Number of Reps or Duration:

Any Areas of Discomfort: Tired

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? Tired – needed rest from weekend

Other Thoughts?

7-4-16

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 12:30 AM – 7:30 – not great. Too much noise. Nice fresh air (Slept outside in gazebo)

Hours Napping: none

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water, water, water
  • Evening water – seltzer water red wine

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    N
    uts and fruit. potato salad
  • Afternoon chicken and potato salad, cherries
  • Evening steamed clams and lobster

Snacks:

Supplementation:

  • Morning Forgot to pack my vitamins
  • Afternoon
  • Evening

Hours sitting:

  • Car 2 hours drive home
  • Work
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time:  4 bike rides and a long walk on the beach

Type of exercise and movement: biking, walking, ball throwing

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? good heart rate recovery, BP 120/78

What Needs Improvement? 

How Do You Feel about The Exercise? Wanted to get to beach earlier

Other Thoughts?

7-3-16

Lifestyle

How do you feel overall? 9

Motivation Level for the day’s activities: (Scale of 1 – 10) 10

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) none

Hours of sleep and quality of sleep: 1:00AM – 8:00 AM good

Hours Napping: none

Fluid intake:

  • Morning
    Water, water, water,
  • Afternoon coffee, water water
  • Evening water – seltzer water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning bananas, turkey, walnuts, bananas
  • Afternoon LARGE Salad with spinach, peppers, onions, roasted peppers, fresh garlic cloves – probably 15 or so, white fish
  • Evening grilled chicken, large garden salad, potato salad (2 servings)

Snacks: almonds

Supplementation: Forgot to pack my vitamins

  • Morning
  • Afternoon
  • Evening

Hours sitting:

  • Car 1
  • Work
  • Home 5

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8:00A Finish Time:  10:30A

Type of exercise and movement: mobility, vision and body weight

100 squats, 100 calf raises, 100 kettlebell swings, 50 leg raises

Number of Reps or Duration:

Any Areas of Discomfort: none

What went well? great environment and atmosphere for exercise on the beach at river – able to see far distance

What Needs Improvement? wanted to do more

How Do You Feel about The Exercise? Good. I really enjoyed spending the time on it

Other Thoughts?

7-2-16

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 8 – fair. kept waking up

Hours Napping: none

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water, water, water
  • Evening water, water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: kale, spinach, avocado, raw cashews, carrots, beets, banana, cherries, blue berries, oj, water reds, greens protein
  • Afternoon bananas, turkey breast and walnuts
  • Evening large salad and grilled burger

Snacks: almonds, piece of cheese

Supplementation:

  • Morning forgot to pack vitamins
  • Afternoon
  • Evening

Hours sitting:

  • Car 5 – ugh traffic
  • Work
  • Home 4 – waaaaay too much sitting

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time:  drove to Maine

Type of exercise and movement: light yard work

Number of Reps or Duration:

Any Areas of Discomfort:  lower back stiffness from sitting

What went well? 

What Needs Improvement? movement

How Do You Feel about The Exercise? ugh

Other Thoughts?

7-1-16

Lifestyle

How do you feel overall? Great

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 9

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 7

Hours Napping: 40 minutes

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening water, water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: kale, banana, carrot, beets, cashews, blueberries, cherries, pear, peach avocado
  • Afternoon grilled chicken and a salad
  • Evening Grilled chicken and salad, watermelon

Snacks: Smoothie kale, banana, carrot, beets, cashews, blueberries, cherries, pear, peach avocado, walnuts almonds

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening niacin and essential pack

Hours sitting:

  • Car 1
  • Work 5
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8A Finish Time:  9:15A

Type of exercise and movement: squats, calf raises jump rope, mobility

Number of Reps or Duration: 100 reps on squats and calf raises, 400 reps on jump rope

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? unjamming feet after jump rope

How Do You Feel about The Exercise? good

Other Thoughts?

6-30-16

Lifestyle

How do you feel overall? 8

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10)7

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 10 – 6:30

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: spinach, beet greens, beet juice, cherries, berries, banana, pear, mango, reds, greens, protein
  • Afternoon grilled chicken and large salad
  • Evening fish with salad

Snacks: almonds and walnuts

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening coQ10, essential pack, digestive complete, niacin

Hours sitting:

  • Car 2
  • Work 5
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8A Finish Time:  9A

Type of exercise and movement: Trained with Mandla body weight, kettle bells, punching with pads, 20 lb. medicine ball tossing laterally with switched leg positioning and front catching – fun!

Number of Reps or Duration: 1 hour

Any Areas of Discomfort: slight tension in lats from medicine ball tossing – new area

What went well? very fluid movement. Good energy

What Needs Improvement? 

How Do You Feel about The Exercise? Great

Other Thoughts?

6-29-16

Lifestyle

How do you feel overall? 8

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) none

Hours of sleep and quality of sleep: 7 – fair

Hours Napping: 30 minutes

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water, water, water
  • Evening water – half water/gatorade

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: beet greens, beet juice, beets, carrots, pear, cashews, peaches, blueberries, cherries, water, oj, reds protein
  • Afternoon another smoothie, grilled chicken, string beans, salad
  • Evening grilled chicken with avocado – guacamole and carrots/peppers

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin
  • Evening niacin and essential pack digestive complete

Hours sitting:

  • Car 2
  • Work 4
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 8  Finish Time:  9

Type of exercise and movement: mobility and jumprope, leg raises

Number of Reps or Duration: 500 reps on jump rope 50 leg raises

Any Areas of Discomfort: arms tired

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? fair – not my best session

Other Thoughts?

6-28-16

Lifestyle

How do you feel overall?

Motivation Level for the day’s activities: (Scale of 1 – 10)

Energy Level: (Scale of 1 – 10)

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep:

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon
  • Evening

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie:
  • Afternoon
  • Evening

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time:  rest

Type of exercise and movement: rest mobility, sit ups

Number of Reps or Duration: 80 reps spread throughout the day

Any Areas of Discomfort: 

What went well? moved to different exercise when other parts didn’t have it

What Needs Improvement? Energy level

How Do You Feel about The Exercise? Meh…

Other Thoughts?

6-27-16

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 7

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) none

Hours of sleep and quality of sleep: 6 fair

Hours Napping: none

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water
  • Evening water, oj

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie:  kale, banana, carrot, beets, cashews, blueberries, cherries, pear, peach avocado, walnuts almonds
  • Afternoon Grilled chicken and veggies with olive hummus
  • Evening same meal as lunch (need variety – but I grilled all that chicken last saturday)

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening coQ10, essential pack and digestive complete

Hours sitting:

  • Car 2
  • Work 4
  • Home 1

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time:  Finish Time:  rest – tired from all the yard work over the weekend

Type of exercise and movement:

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? 

Other Thoughts?

6-26-16

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10)  8

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 7 good

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water, gatorade, water
  • Evening water water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie:  kale, banana, peaches, cashews, blueberries, cherries, pear, avocado,
  • Afternoon not enough
  • Evening grilled chicken with vegetables and fruit/melon

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening essential pack, coQ10, digestive complete

Hours sitting:

  • Car
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 10 A Finish Time:  1:30 PM

Type of exercise and movement: Lawn mowing and tree trimming

Number of Reps or Duration:

Any Areas of Discomfort: Hot day!

What went well? 

What Needs Improvement? Need exercise on top of yard work

How Do You Feel about The Exercise? 

Other Thoughts?

6-25-17

Lifestyle

How do you feel overall? Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 8

Energy Level: (Scale of 1 – 10) 8

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10)

Hours of sleep and quality of sleep: 8 Good

Hours Napping:

Fluid intake:

  • Morning
    Water, water, water, coffee
  • Afternoon water water water
  • Evening water water gatorade

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: kale, pear, banana, cherries, blueberries, chia seed, oj, water, reds, greens, protein
  • Afternoon turkey burgers with mixed vegetables
  • Evening Grilled chickens that I bought at farmers market today. bought lots of produce, fridge is stocked!

Snacks:

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon
  • Evening

Hours sitting:

  • Car
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 8

Start Time: 2PM  Finish Time:  8:00PM

Type of exercise and movement: Lots of yard work and cut Greg’s lawn

Number of Reps or Duration:

Any Areas of Discomfort: 

What went well? 

What Needs Improvement? 

How Do You Feel about The Exercise? Very warm

Other Thoughts?

Here’s my tracking for 6-24-16

Lifestyle

How do you feel overall?
Good

Motivation Level for the day’s activities: (Scale of 1 – 10) 9

Energy Level: (Scale of 1 – 10) 9

What areas of discomfort? Type of discomfort (Dull ache, sharp pain, constant/intermittent and level on a scale of 1 – 10) None

Hours of sleep and quality of sleep: 12AM – 8:00AM Fair

Hours Napping:

Fluid intake:

  • Morning
    Water, water, coffee
  • Afternoon water, water
  • Evening water

Bathroom – Number of times of #1 and #2: (I won’t be sharing this one with you, but it’s something you should monitor for yourself)

Food:

  • Morning
    Smoothie: Spinach, banana, blueberries, Super Reds & Greens Protein powder
  • Afternoon Grilled chicken and onions, seaweed salad, peppers and onions – hummus
  • Evening

Snacks: hard boiled egg – yolk removed, roasted almonds, Smoothie: Spinach, banana, blueberries, Super Reds & Greens Protein powder

Supplementation:

  • Morning ProEnz – proteolytic enzymes and a Probiotic
  • Afternoon niacin 1240 mg
  • Evening

Hours sitting:

  • Car 30 mins
  • Work
  • Home

Physical Activity:

Level of Motivation (1 – 10) 9

Start Time: 8:25AM Finish Time:  9:40 AM

Type of exercise and movement:
R/I Phase Mobility Template combo. Ankle, knee elbow, shoulder, wrist, fingers mobility. Vision drills.

Number of Reps or Duration: Kettlebell Suitcase Deadlifts 24KG 2 sets of 10 reps

Kettlebell presses 3 sets 10 reps each side 12kg

100 kettlebell swings – 5 sets of 20 reps, 12 kg. vision resets and mobility, range of motion and peripheral vision tests between sets.

Upper and lower body nerve glides

Any Areas of Discomfort: Left forehead above eye tight in second to last set of kettlebell swings. cranial nerve glide to relax. Right elbow tightness on kettlebell presses – improved over time.

What went well? Kettlebell presses better than expected

What Needs Improvement? more duration

How Do You Feel about The Exercise? Good start to the day

Other Thoughts?