92/30295 – self coaching: How are my nutrition, fitness and try to eat 100% clean?

92/30295 – self coaching: How are my nutrition, fitness and try to eat 100% clean?

I smoked today 2 cigarettes by far. I smoked 3 yesterday. I don’t smoke more than 3 cigarettes a day, but still, It’s the worst health habit I do. It’s my worst addiction.

I think a daily writing about my nutrition, fitness and try to eat 100% clean might be another effective tool to succeed in eating 100% clean, quit smoking etc.

What small steps do I already do or can use?

Eating raw food till 4 pm every day. Eating raw till 4.

Using this writing tool.

Buy fruits and vegetables daily. Or just more.

When the cigarettes I have will end, to use the tobacco I have for home made cigarettes.

Eating outside my house my food on a tray at the sun and outdoor air.

Smoking while standing not at sitting.

Smoking without coffee or tea or water. Smoking a dry cigarette only.

Avoiding eating outside. Preparing more my meals at home.

Heating my food using toaster oven and the orange pot.

Cutting salad every day. Eating green leaves every day.

I have sauces at home. Not healthy. Processed. Ketchup, mustard, vegan mayonnaise, chili sauce, soy sauce. They suppose to help me eating my cooked food rather than eating outside. Later it will be without them.

Bread – I should, as a medial phase, buy and have bread at home.

I ran on Friday, 3 km. with a friend. I could run more but he couldn’t. I should run also by myself and increase the distance gradually to 7-10 km.

I have a ABC program for the gym, for power workouts. For training each muscles group twice a week. And theoretically do 6 workouts a week.

I should track my workouts. And If I don’t manage within 4 days to do ABCA, I should combine workouts in the rest of the week.

I suppose to do this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	B	C	A	B	C

But if it’s the end of Wed, and my week looks like this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	yoga	B	Run +yoga

I should complete it like this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	yoga	B	Run +yoga	C+A	B	C

 For example. Thus, each muscle group get a training twice a week.

Should I work out today? It’s 9:22pm, I don’t like to work out this hours.

I’m opening a table for tracking my workouts.

What else?

I have less work lately. It’s good. I count the rime I devote for healthy lifestyle out of 10,000 hours.

I read now this health book: how not to die? By dr. Greger.

I read "raw food explained".

I need more time with my self. No other company. Just learning.

I recall more things:

Bedsides eating more at home, cooking more and heating my food; washing the meal dishes after my meal.

What else can I do to reach 100% clean diet-quit smoking and already do?

Write to myself about all the other subjects, my personal life etc.

Watch YouTube, listen to podcasts about health while walking, in the park.

Cut everyday salad, with green leaves. Ok it’s 30 minutes.