155/30295 – 20 minutes self health coaching, Saturday, September 15th, 2018

155/30295 – 20 minutes self health coaching, Saturday, September 15^th, 2018

My mood is good. Maybe living alone and having time for myself makes me feel good.

I’m tired. I’ll go to rest after this session.

I didn’t work out today but I rode my bike to the beach and back.

I ate pomegranate.

And an apple.

I ate jhnoun today.

My friend baked me a cake. A chocolate cake.

At the beginning I said don’t and then I said yes.

Next week we have here Yom Kippur fasting.

Tomorrow I might go to the gym or run or workout outside.

I plan to cook lentils and quinoa. I plan to prepare a sauce.

I keep measuring my weight and scope every day.

I think I should change the save screen picture on my laptop to a fit belly guy picture. As a reminder for the belly I want to have.

Now, a talk to myself from the (inner) coach:

You should go to sleep early every night. You should track your sleeping hours. Write what time you’re going to sleep and what time you’re waking up. Calculate the time you slept.

You should calculate in some meals the calories.

You should keep devoting time every day to self  health coaching like now.

You should try again as soon as possible to run longer than 3.15 km.

You should keep working about doing more than 5 pull-ups.

You should work on your hand stand.

More advices for myself from the  inner coach:

You should work on 100 push ups. See how much you so now and start to challenge yourself with a higher number.

Keep being active. Ride with your bike. Walk.

Cook tomorrow lentils and quinoa and write the time you cooked.

You have a chocolate cake at home. That will make you fatter. That will increase the scope of your belly.

What can you do with this cake? Listen to your belly.

Eat lean. Eat your food. Stay away from outside food. Don’t talk with others about outside food.

Me:  I’ll meet my friend for breakfast on Thursday.

Coach ( c ):

Keep meditating. Meditate for 5 minutes, for 10 minutes. Do it on a chair that your legs will not fall a sleep.

After this self coaching for share stop sharing for a while self coaching.

153/30295 - 20 minutes, self coaching for healthier lifestyle, Thursday, September 13th, 2018

20 minutes, self coaching for healthier lifestyle, Thursday, September 13^th, 2018

My weight is 88.2 kg. and my height is 1.78/1.79 m, so I suppose to weigh 69 kg.

It means I have 20 kg of extra fat?

Let’s say I have some muscles. 5 kg of muscles. So, it’s 15 kg of fat I want to lose.

Today I ate falafel which is very bad for my fat lose.

Today I ate 2 boreks and 1 pastry which are bad for my fat lose.

I didn’t eat my cooked food.

I didn’t cut a salad.

I think the white beans is older than a week.

Yes. Last Friday they were cooked already. I should consider throwing them.

And I should add to each pot I cook the date I cooked it. It will be the best.

Tomorrow, I’ll either run or go to the gym or do both. Or work outside.

Today I enjoyed moving with my niece.

I went for a run but I didn’t have power to run so I walked 1 hour. Which was good too.

I should sleep early. I didn’t do it in the last days.

I listened to a podcast today about health. (vegan fitness)

I have 4 habits, simple habits that I want to use every day. From some reason I don’t use them every day.

What are the 4 habits?

Why haven’t I use some of them today?

Eating fruits, cutting and eating a salad, eating my cooked food and workout.

I planned a run but I walked instead

If this follow up of the 4 habits  was in my mind, I would make an effort to run 5 minutes.

I ate fruits and this was the only habit I used.

Since I ate falafel

I didn’t cut a salad and didn’t eat my cooked food.

Should I take with me my cooked food today?

In the end, I ate (together with my nieces all the fruits I brought)

I was satiated after the fruits

But needed emotionally the falafel, the tea and the cigarette.

So, if my problem is emotional. How do I get out of it?

How do I solve my emotional eating problem?

I need more time with myself.

I should keep devoting 20-30 minutes for a daily self coaching like this.

I should continue to devote every day time for working out. Like I tried to do today and like I did yesterday (gym).

152/30295 – What can I do to step forward healthier lifestyle?

152/30295 – What can I do to step forward healthier lifestyle?

September 10^th, 2018

-listen to my body. If I’m not hungry – not to eat.

- if I’m hungry – to choose a healthy option. To start with my food first of all. Even if I don’t have appetite to my food but to other food. Just insert my mouth fruits/ vegetables/ my cooked food.

- to rest when I need rests.

- to be at home when it start to be late.

- to go to sleep not late.

- to continue running. To increase gradually the distance of my runs.

- to keep meditating.

- to keep journaling.

- to eat daily my cooked food and to cook if it’s about to finish.

- to spend some time with myself without searching for more social contacts with other people. To give love to  myself. To enjoy spending time with myself. I have a lot of social interactions. I should appreciate my time with myself.

- to keep working out at the gym.

- to do power exercises at home (to work on my handstand, to work on 100 push-ups, to work on 4 minutes plank, to work on 100 squats, to do biceps curls and shoulders press with my dumbbells.)

- to keep tracking my food (hour of eating, was I hungry, was it a healthy choice)

- to keep tracking my weight and scope

- to keep tracking using the 4 habits (eating fruits, eating my cooked food, cutting a salad and eating it and working out)

- keep getting inspired and learn (podcasts, Instagram, facebook group, online book, hardware book, articles, YouTube).

- space the time between the last meal and the first meal of the next day.

- take enough food with me everywhere I go.

- avoid eating outside.

- avoid buying soy milk again.

- buy herbal tea and green tea to avoid more coffee.

- not to eat late at night.

- start eating when I’m truly hungry every day.

- buy fruits and vegetables.

- write what is my menu for every day. What do I have to eat.

- eat slowly. Chew every bite. Concentrate in my food when I eat.

- buy healthy bread and hummus and eat 1 peace of bread with a little hummus instead of eating in chumusia.

151/3-295 - 20 minutes (or more) of written self coaching for healthier lifestyle, Monday, September 10th, 2018

20 minutes (or more) of written self coaching for healthier lifestyle, Monday, September 10^th, 2018

I just ran. I planned to run 4 km. I stopped at 3:15 km.

I ate a watermelon now and I’m tired.

My weight is 88.1kg. it’s a lot. My height is about 1.78 m and I suppose to weigh 68 kg I guess which means I weigh 20 kg too much.

I’m happy I finally ran.

I might do power exercises at home. And take a rest after this writing session.

I can do: biceps curls with the dumbbells.

Shoulder press with the dumbbells.

I can work on my hand stand. I can do plank, push ups, yoga, squats.

I should work out at home.

I plan to cut a salad, eat the white beans. I have a melon, watermelon, dates, frozen bananas, peaches, some grapes.

I have a pressure in my belly now.

I will not stop this session because I’m tired. 20 minutes, and then I’ll take a break.

Let’s insert a writing exercise into this coaching:

How am I going to get thin?

I’m going to listen to my stomach and avoid eating when I’m not hungry.

I’m going to run again, and next time to run more than 3.15 km.

I will work on my 100 push ups at home.

I will work on my 10 pull ups in a row outside.

I’m going to eat every day: fruits, my salad and my cooked food.

I will take with me every where food.

I will cultivate self love.

I’ll be more active. I’ll climb stairs instead of using elevators.

I’ll keep going to the gym to 45 minutes or even to 60 minutes sessions.

I can go to yoga classes.

I’ll keep meditating.

I’ll keep journaling.

I’ll keep coach myself for healthier lifestyle.

I’ll keep cutting salads every day and eating my cooked food.

I’ll keep getting inspired from 7 sources: YouTube, Instagram, Facebook group, Podcasts, articles, hardware and online books.

I’ll keep measure weight and scope every day.

150/30295 - 20 minutes, self coaching to healthier lifestyle, Sunday, September 9th, 2018

20 minutes, self coaching to healthier lifestyle, Sunday, September 9^th, 2018

Actually 30 minutes are needed. So, maybe I’ll take them.

It’s 18:15.

I smoked 2 cigarettes today.

I had too many pastries last night and this morning.

My weight is 87.1. I started to log my weight 2 weeks ago. And it hasn’t changed. Since I didn’t make any significant change.

The scope of my belly has no change too.

I should be consistent with few habits every day:

For example:

Fruits meal (1 or 2 or 3) a day

My salad meal

Eating my cooked food.

Workout: run or power (gym/ home/ outside)

More:

Meditation

Written coaching for healthier lifestyle like I’m doing here but maybe 30 minutes at least.

Getting inspired: YouTube, articles, hardcore health book, online health book, health facebook group, Instagram.

Follow up about the 4 habits and how many out of the 4 I cover.

Food log. Writing the time of eating.

Intermittent fasting: Trying to space the time between the last meal and the first meal the other day up to 12-14-16-18-20 hours.

Avoid eating when I’m not hungry.

Following the loop of:

Fasting

Hunger

Choosing healthy food

Eating slowly, recognizing the time to stop, stop eating

Back to fasting.

How do I follow using this tool of not eating when I’m not hungry?

I can add, beside the time, to the food log, a column in which I’ll  write whether I’m hungry.

And another column in which I’ll write if I chose healthy food (fruits/ my salad/ my cooked food).

And another column in which I’ll write if I stopped when it was enough.

Can I do that?

It’s a lot of tables and follow ups.

But maybe it’s the way. For me. Now.

I’ll do it on the computer? Yes. I can use papers and then write it on the computer.

Sunday, September, 9th, 2018 Healthier lifestyle goal Scope: 102.7 Weight:87.1 fruits Cutting salad and eat it Eating my cooked food Workout: run or power (gym, home, outside) V Peaches in a green smoothie V Gym 45 minutes Online book (raw food explained) Hardcore book (לא לסוכרת) YouTube Instagram Facebook group articles Other things I want to do: Learn English

149 / 30295- Saturday, September 8th 2018

Saturday, September 8^th 2018

20 minutes daily coaching or 30 minutes if needed.

I need to work more on not eating when I’m not hungry.

How can I implement that?

I can use the food log, and include there the times I observe my belly and I’m not eating.

Or

I can try to work on the simple scheme of:

1.       Fasting till hunger

2.       Choosing healthy food

3.       Eat it slowly till it’s enough

4.       Stop eating then and returning to 1

And how can I do that?

I’m desperate

I don’t know what else to do

Luckily I have 4 days off of work so it’s a good time to work on healthy habits and get inspired.

I keep measure my scope and my weight everyday.

I think, my weight is now 87. And my scope is 102 cm.

I haven’t returned to running yet. I feel heavy. When can I try to run? Tonight. I can try to run 1 km. it’s 7 minutes of run. It’s something.

I keep writing about my process of trying to eat clean when it’s right time.

I can separate writing exercises tools from written healthier lifestyle coaching.

Ok l’ll try to list again the things that I should do, the steps that I should take that will help me to eat cleaner.

10 of them.

No.

I can cook today buckwheat.

I should scan all my food at home.

Here I have a melon and water. But now, my belly is sadly full.

What else do I plan to do today to reach my gall of eating clean?

I plan to ride my bicycle to the beach. And back.

What is my next workout?

I might go to the gym tonight. It’s Saturday night and it supposed to be opened.

I plan to cut a salad today.

20 minutes are over. I’ll stop here.

148/30295 – How am I progressing to healthier lifestyle?

148/30295 – How am I progressing to healthier lifestyle?

It’s Friday. 18:13.

I measured my weight and scope.

I bought fruits (melons, peaches) and vegetables (tomatoes, cucumbers, lemons, cilantro, lettuce, celery, arugula, rocket, radish).

My friend is cutting us a salad. He might add the white beans I cooked on Wednesday. 2 days ago. And haven’t eaten yet.

Yesterday I went to the gym, at about 20:30 for 30 minutes.

Today I rode my bicycle to work.

My belly is again not loose, not free, not released, not empty.

I drank fresh orange juice today, ate watermelon, I ate a cucumber and a peach.

I measure my scope and my weight every day.

I have a table with a follow up of 4 habits: fruits, cutting salad, eating my cooked food and working out. In the 5^th column I write how many habits out of these 4 I did.

Although these are easy habits, I still don’t do them all every day. So, I should keep remember them in my mind and try harder to do the 4 of them.

I should meditate more.

I should keep writing about my health like here every day.

I should devote more time to get inspired using YouTube, Instagram, Favebook group, online book and hardcore book and articles.

In general I should turn more to myself. I live in a city. And I need to find peace with my presence without escaping outside.

I should breath. I should rest more. I should take the space I need.

What do I do to be fit/ shredded/ sculpted/ shaped/ lean/ slim/ muscular?

I must listen to my stomach and not eat when I’m not hungry.

Things I should do more	Things I should do less
I shouldn’t eat when I’m not hungry
Daily exercise (run or power workout)
run
Train pull ups
Work on my hand stand
Push ups
squats
Cut salad daily
Write all the food I have at home
Take more food when I’m going out and turn to it before I turn to other food.
Meditate at the morning
Run at the morning
Wait to hunger at the morning before I eat
Start with fruits as a first meal
Wash dishes daily, throw the garbage daily
See all the food I have at home
Buy more fruits and vegetables as needed
Be stronger
Think about the body I want
Think about the health I want
Think about the belly I want
Get more inspired (YouTube, Instagram, facebook group, articles, online and hardcore books)
Fast between meals
Write everything I eat
Stay relaxed
Think positive
Encourage myself
Get the space I need
Cultivate self love
Lift myself, lift my spirit
let more space to my feelings and emotions

147/30295 - written coaching myself for healthier lifestyle

Thurday, September 6^th, 2018

20 minutes written coaching myself for healthier lifestyle. For share.

Thursday

I plan to go to the gym for 45 minutes power workout.

I’m tired.

I rode my bicycle today to Tel Aviv and back. I would say 20 minutes X 2.

I bought 2 medium watermelon. And ate half. In two meals. And it was expensive.

I measured my scope and weight. I wrote what I ate.

I didn’t eat boreks.

I cooked yesterday white beans but I didn’t eat them today yet.

I didn’t cut a salad today.

I filled the 4 habits table for today till now.

My belly is full. It’s not loose, free, empty, released.

My mood – I’m tired and feel the pressure in my belly.

I meditated today for 20 minutes. I rested twice. I wrote in my diary for 20 minutes.

I should run. Yesterday I did nothing. I didn’t train yesterday.

The day before, I did some exercise in the outdoor gym. And rode the bicycle 25 minutes X2 + 16 minX2.

I keep measure my weight and scope every day.

I should be more serious about my follow up over the 4 important habits:

Fruits, fitness, eating my cooked food and cutting and eating a salad.

What else? Which more steps should I do for reaching my health goals?

Thoughts that I should think more:

Eating outside is a waste of time.

I should find more satisfactions that are not eating outside.

I can hang some written ideas on my walls and not feel embarrassed if guests see them.

Because my healing is important and I should be able to share my tries.

I feel bad now because of the pressure in my belly.

What will help me to avoid coffee, to avoid eating outside and to avoid smoking?

I should devote more time for myself.

I should meditate more.

I should keep journaling every day.

I should devote time every day to inspire other people to healthier lifestyle because this is my part of my life’s purpose by choice and decision.

I should get inspired everyday for healthier lifestyle. (Instagram, Facebook group, YouTube, online and hard copy books, articles).

I should cut a salad today and eat the white beans.

I should shut my mouth if I think of suggesting eating outside.

I shouldn’t talk about food. I should write about my way of trying to eat healthier daily.

146/30295 – September 3rd, 2018 – How am I doing on my way to healthier lifestyle?

146/30295 – September 3^rd, 2018 – How am I doing on my way to healthier lifestyle?

I ate fruits twice today: I ate grapes, a peach and 2 apples. I ate at evening – watermelon.

I ate my leftover salad from yesterday to which I added hummus from humusia.

More good things from today:

I rode my bike to a friend and back home.

I didn’t smoke in the morning.

I weighed myself and measured my scope.

Bad things from today:

I ate 2 buns with industrial hummus when I was at work, finished my fruits, and needed energy.

I should bring more food to work!

I drank 2 coffees with soy milk and smoked 2 cigarettes.

I ate 4 pastries. 1 sweet. 3 salty.

I didn’t run nor went to the gym to a power workout today.

What are my good plans for the next 24 hours or until tomorrow bed time?

To weigh myself and measure my scope

To eat fruits: melon and mango

To cut melon for work and bring in a box with a fork

To ride my bike to school (cause’ bus is horrible and waste of time).

To bring my leftover quinoa and white beans to work.

To cut a salad tomorrow.

To buy fruits tomorrow and vegetables for a salad.

To cook tomorrow.

To get inspired (podcasts, YouTube, facebook group, books, articles)

To inspire others to healthier lifestyle.

Writing exercise - Which steps can I do to improve my lifestyle towards healthy direction?

Which steps can I do to improve my lifestyle towards healthy direction?

I can eat more fruits and vegetables. When I’m hungry, I should think more about fruits and vegetables as a solution to my hunger.

I should start the day with fruits.

I should try to increase the daily amount of green leaves I consume.

I should think of time for first try of 11 km run.

I should keep in mind the 4 big tools for each day: fruits, salad, my cooked food and work-out.

I should keep measuring my scope, my weight every day, and add body fat calculating. I’ll do it now.

I did it.

I should learn about spirituality. Maybe meditate, maybe just learn about Buddhism and things like that.

I should breathe. And inhale all the air I need.

I should be honest with people.

I should keep devoting every day, like these days, 30 minutes to get inspired and learn about health and 30 minutes to write about my getting healthier process.

I can continue reading the e-book “Raw food explained”.

I can continue reading the book about diabetes.

I should wash dishes every day, and try to do it right after a meal.

I should take food with me when I go out even if I’m satiated when I’m going out, because the hunger will rise. Which steps can I do to improve my lifestyle towards healthy direction?

Every day when I cut a salad, I should take out all the vegetables outside the refrigerator and see what vegetables are missing.

I should try to have a salad meal and not a side meal salad.

I should keep going to the gym and keep doing pull-ups or chin-ups at the gym like I did yesterday.

I should try once to go to the outdoor gym for a workout of 30 minutes-45 minutes at least.

I should drink more water and always carry with me 1.5 liter bottle of water.

I should keep get inspired by vegan athletes photos and videos on YouTube and Instagram and Facebook groups.

I should keep listen to my belly and eat only when I’m hungry and avoiding eating when it’s digesting.

I can do exercises at home with body weight and my dumbbells.

I should meditate.

142/30295 -daily progress

142/30295 -daily progress

Ok. Yesterday I wrote 30 minutes about my health.

Today, Friday, is the second day I do it. I decided to do it 3 days.

This morning didn’t start good. I ate burekas and sweet pastry, a coffee and a cigarette.

Last night was bad too. I did eat grapes but then, I had time at Cinema City before the movie, and ate bread with eggplant and tahini.

My friend ordered sweet pastry dessert, and I ate about half of it. I drank coffee with it with soy milk and before sleeping I drank herbal tea with a third cigarette.

Wonderful. At least I didn’t eat Nachos during the movie for the first time. That is something.

What am I going to eat today?

First of all, I plan to fast till I’ll be hungry.

Then, I have 3 kinds of fruits: Melon, Grapes, Mango.

I have potatoes to bake. I have vegetables to cut for a salad.

What is going to be different today than yesterday and the day before yesterday when I was hungry and went outside t eat hummus.

Today I’m writing about my health for the second time in a row.

I realize I look like a pastry and that bread and dough products make me fat.

I must stop with the habit of pastries in the morning.

I should get used to fill my soul with healthy acts other than eating outside.

I should  be ready to and be prepared to surplus of energy. I should think of more movements.

So, this is writing about my health, and for my health I’ll write about my personal life in a different file but not publish it.

Health.

What is my work out for today. I’ll see. There are many options:

A run of 9 km.

Power work out at the gym before it closes.

A fitness lesson at the gym.

Riding my bike.

A walk. Etc. power work out at home. Power workout outdoor.

I should get used to engage myself all the time. I have endless list of things I can do.

I should develop a way of living that will keep me all the time on the healthy track.

Especially in these critic moments of thinking about eating outside or smoking or drinking coffee.

I must get used to avoid fulfilling these bad bad habits.

I’m tired now, because I smoked and ate pastries.

I’ll probably have to rest. But after this writing I’ll write about my personal life.

I should buy more fruits, because it’s Friday and tomorrow the fruits and vegetables shops are closed. So, I plan to buy fruits and vegetables today before noon.

Things I can do to improve my health:

Read no to diabetes

Watch youtube

Surf at Instagram

Cut a salad, eat fruits meals, cook and eat my cooked food, give expiration date to my cooked food (3 days after I finish cooking), read: Raw food Explained, read How to switch to a raw food diet, drink water, listen to my stomach, buy more fruits and vegetables, make my home a small fruits and vegetables shop, move, exercise, wash the dishes

So, what is my plan?

I think of writing about my health tomorrow too, 30 minutes.

I release the table. I need something lighter like writing without using tables.

I’m waiting to feel a loose belly.

I must be strong to choose again the fruits or to choose cooking at home instead of going to eat outside.

Maybe I should write about my falls or deviation.

Today’s deviation:

1.       What was it?

2.       Why did I do it?

3.       What could prevent it?

4.       What can I improve next time?

Answers

1.       I ate 3 boreks: pizza, mushrooms and potato, a sweet pastry with apple, coffee with soy milk and a cigarette

2.       My friend offered me Jahnoun and I said the bakery is open today.

I ate there I think every day this week. I know it’s awful.

3.       If I cut for 1-2-3… days this habit. I could be strong to tell my friend, eat what you want, I’m not hungry/ I’ll eat later/ I’ll eat fruits.

4.       Don’t go to the bakery, fill myself with other filling acts.

Yes, It’s good.

It’s a good exercise.

I should be in nature.

On this weekend, when and where can I do it? Going to the beach?