Wednesday - 40 minutes self health coaching session + July 7

the note between the sessions:

I was hungry

I prepared a shake from some frozen berries

I unfroze green beans in order to start them with potatoes

But

A friend wanted to take a walk now

For the diet I should have said I can now do later or not together today 

I decided this time to eat something out and take the walk

I broke the rules once

I ate baguette with hummus and veggies. 22 nis. 

Had 1 hour walk

Bought expensive grapes and peaches

The green beans are unfrozen

After the walk I needed something sweet and was thirsty

I ate 3 peaches.

20:28 tired

21:28 very tired, my belly is full 

Wednesday

I started with a peach, mushroom burekas, cream pastry coffee soy milk cig

10:29 I'm at the airport

Passed everything this time.

J have 3.5 hours till the flight 

I have 2 more pastries

Since I passed everything and they are appealing, I'll eat them.

I started with a peach and then ate them. I feel like having coffee but I should get up and move with 2 bags for that so.. 

the session:

       Free self health coaching

I'm at the airport. I'm flying to Greece for 30 days including today and the day I return.

here I am, not at my home, but I work. I'm having this session.

I plan a healing time. I want to have a flat belly and to quit smoking. I want to refine my nutrition and make it pure and clean.

1.       What did I eat yesterday + exercising?

yeterday I had a power work out at the gym for 1 hour and I went for a walk with a friend for 1 hour.

I don't have the list of what I ate yesterday. I'll try to be more organized.

do I need 40 minutes session every day? that's a lot, isn't it?

well, today yes. i don't think it make the situation worse yet. hopefully I'll need less and less time.

What are the obstacles?

the way I think, my thoughts, 

I'm repeating the same answers, so is it effective to write the same thing everyday?

How can I overcome the obstacles?

new habits. 1 hour walk, 6 times a week running. starting from today.

defining challenges. finishing eating on a specific hour, 

start to eat at a specific hour, start eating having fruit, waiting half hour before the next thing.

practicing yoga on Monday, Wednesday and Friday. having power workout on Sunday, Tuesday and Thursday.

making a salad, buying fruit at the supermarket.

sticking to vegan menu.

What is my menu?

fruit, fruit, salad, cooked food, 

fruit, fruit shake, juice

dried fruit, chopped vegetables, herbal tea

water, nuts, leaves, sprouts.

What are the eating rules I want to live?

eat when I hungry, eat slowly, grind every bite, close your eyes while having a bite, 

start the day with a water fast and finish the day with water fast, have a window of eating.

having a daily challenge, like: start eat at 11:00 a.m.

have a small/ medium portion in advance.

recognize when it's enough and stop then.

throw the left overs or save them for a later meal.

What is my fitness routine/ schedule?

today: a walk, a run, yoga

let's change something. ok, no.

Sun-Friday : a walk, a run

Sun, tue, Thu - power workout

Mon, Wed, Fri - yoga.

plan you next 24 hours till the end of a day ( food + fitness)

 today a walk, a run, yoga

tomorrow: a walk, a run, power workout.

food today: grapes, the plane food, a salad

tomorrow: fruit, fruit, fruit, dinner with Mira at the vegan restaurant.

what is not on my menu and I want to eliminate or consume rarely?

coffee, cigarette, wheat, dairy, eggs

sugar, oil, salt, fried food, alcohol

What are my goals (15)?

flat belly

to be fit, slim, shredded, muscular, happy, healthy

to inspire people to live healthily

to be a role model for healthy lifestyle

to make noise, to post, to upload videos

to run, do yoga, do power workout, walk and be active

to eat mostly raw fruit and vegetables

to cook my food, to avoid restaurants.

to learn about nutrition, process it and talk about it.

9% body fat

20 chin-ups

1 muscle -up

10 km run

4 minutes plank

74 kg weight

Why do I want to achieve them? 

I want to be attractive, I want to spread the message of natural health for the animals, the planet, the health of people, 

it satisfies me to see people who are healing, curing diseases, getting fit, 

I will enjoy to look younger, to feel lighter, to have energy

to have more money 

to spread the message!

How can I achieve them? what should I do to achieve them?

I run 6 days a week.

I have power work out 3 days a week and yoga 3 days a week.

I eat fruit.

I make salad.

I have this daily self-health coaching session.

ok, I'm done with the protocol. 

I have 9 more minutes for a free writing.

what is my challenge for today?

finish eating and smoking at 9 pm. sticking to vegan food. run, take a walk, do yoga.

after this session, I'll move for at least 10 minutes and then sit for maximum 1 hour. I'll use my tools, to learn and get inspired to healthy lifestyle.

I have grapes. I'm not hungry.

how long will I run today? 5 minutes? 10 minutes

will I smoke today? hopefully not.

I will do the yoga at my room

I might look for yoga classes and see how much it is.

I can do 10 minutes - 20 minutes yoga.

with the channel of yoga for men. 

yoga for beginner. hey, I don't have a yoga mat. what will I do? 

I'll use a blanket. 

tomorrow I have a power workout, I can do it outside. at a park. maybe there are devices.

 I need to buy a knife to chop the vegetables. I have a plastic for the salad. a fork.

I can go to the supermarket and buy cucumber, tomato, red pepper, lettuce, mint, parsley, 

green onion, cilantro, lemon, sprouts (sun flower sprouts, alfalfa). 

ok. 40 minutes are over. I think the free part of the session is better.

I had  a coffee with soy milk at the airport

A wheat snack at the plane

Grapes in the way to the “hostel”

And now a 1 hour walk 

I also did 5 minutes run and arrive to a vegan place, empty

I take shawarma  in pita

Maybe because I don’t want to go from an empty place, maybe because it’s vegan, maybe both

But I need people and so I think of continuing to another vegan place near by.

I wanted a salad but the shopkeeper recommended me the pita again. so I took a pita with mushrooms and orange soda and smoked. 

these are poor choices.

there was a salad that wasn't so expensive.

I saw bananas in some markets and I should buy a knife.

I think from now on, I will have blog for each day. what I ate session will be organized.

I went to this vegan restaurant , the second one, but I ate junk food. these restaurants will not make me happy.

the hostel I chose wasn't the best choice. the neighborhood is not so good.

I opened a dating app and here I'm not attractive as well.

this holiday, I'm not expecting that restaurant will lift my spirit nor other partners.

I came here to clean my self. this city is not the best place. maybe this neighborhood. 

but I'll try to book better places for the continuation of the holiday.

I went to a bar and had

2 orange juice 1 cigarette.