it's Friday 15:00
haven't slept well
till tomorrow evening I need to complete: 2 walks, 2 yoga, 2 runs...
that's a lot
I saw pictures of me from few years ago, much thinner
maybe after this coaching I'll do 1-2 hours of walking
and tomorrow I can run for 30 minutes
and then I'll left 2 yoga
I'll try to work today at least 1 hour before my friends re coming and to learn about health for 1 hour.
I should think more about substitutes.
I think meditation will help me
but in the past week I do only 20 minutes meditation when I'm waking too early and then
fall asleep again, so, it's not useful.
I have free time till Sunday night. 2.5 days. that's a lot. I'll start working.
my plan:
eating my cooked food every day
when thinking about eating junk food, start thinking about substitutes
daily meditation, 1 hour will be good, minimum 20 minutes, not when I'm tired, not in the morning. I can meditate then but it's not the official daily practice.
I run 3 times a week, 15 minutes. and next week it's 20 minutes. and then 25 and then 30 minutes. I'm waiting for that.
I have a daily salad meal. I make it. at least of 2 ingredients.
I learn about health for 1 hour day.
I write the time of the first and last bite and calculate the night fast trying to make it 16 hours.
my menu is 3 fruit meals, 1 salad and one cooked meal.
I can also eat:
water, herbal tea, fresh juice, smoothie,
nuts and seeds, dried fruit, seaweed, chopped vegetables, leaves and sprouts.
I write the meals in a table of in and out meals. and conclude the sums in each day and week.
I do 12 workouts a week:
3 yoga, 3 power 60 min at the gym, 3 runs 15 minutes, 3 60 min walk.
I meditate daily
I do health coaching daily
I learn about health daily.
that's it? if I'll do it I'll stop to smoke/ drink coffee/ eat pastries/ eat outside/ think and look for exciting food?
I guess.
I should make an effort to fulfill all my plans
maybe
I need to add more exciting things
like going out on Sundays to the Eurovision evening, listening to live radio show, talking to my friends on phone, more life, TV,
what else can I do to make healthier choices?
spend time in nature
take baths
go to a sauna
go to the theatre, opera, ballet, dance show,
go to the beach
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