Wednesday, March 30th, 2022

 I’m waking up

Thinking of having /using

Although it’s better to fast

I need a set of acts to do before a fall

Now I can turn to G-d

Please take this desire from me

Help me stay clean

Make it easy for me to be fine with not having and reaching work clean

Please show me my next step to deal with my challenge

Now it’s time to stop and listen to the answer

It’s like: get out of bed, walk to the bus stop, take the bus to school and enter school, all the small steps in between.

A though: it’s not going to work

G-d, please take this thought out of mind

There is an attraction to have ( coffee cig bread chocolate)

I should just be aware of the attraction , accept it’s existence , embrace it, tell it: I know you want it

We can’t have it now

There’s work, there’re people at work who needs me/us clean

15 minutes - evening coaching

haven't worked out lately

lots of work at work, I take it home too

but next week I'm supposed to have a long holiday of 2 and a half week.

tomorrow I also have a lot of work anyway (besides the work I need to complete)

Friday, I might go to a trip

Saturday - I also think of a morning plan

editing audio and making a podcast is more complicated than I thought

I need to devote it some hours.

when will I go running?

the trip on Friday is happening. I'll pray to G-d to stay safe.

I have nothing special to write. I think I need to learn about health

to repeat the recommendations of:

not eating at night

not eating in the morning

I have food at home

and if not I can add ingredients to the shopping list

at least one workout every day (dance, yoga, walk, run, ride, power)

a salad every day

omega 3 every day

green leaves every day

for me: seaweed and brazil nuts (selenium) every day.

3 fruit meal, my cooked food, my salad every day

learn about health for 1 hour everyday

self health coaching everyday

listen to my  stomach

fast when my belly's full/ digesting

what should I do today? I can do yoga and/or dance at home.

I can learn about health.

I can continue reading the book I started yesterday: the essence of gospel of peace.

I can read Shelton's books.

291/30295

15 minutes self health coaching - Tuesday, March 29th, 2022

 I'm thinking of a new platform.

a podcast.

I have a note now for 30295 - inspiring number of posts. I'm at 290 and supposed to be at more than 2190.

I bought fruit. I have work for home. it's waiting and has a shadow over my other things to do.

I'm out of the path. 

I didn't go to sleep afternoon. I wanted to do my things. to arrange my apartment, to learn about health, to complete work, to experience in podcasting.

my belly is bloated.

podcast is good because I can create more words in less time than writing.

I'll do both.

I'm afraid of being exposed. 

I'm afraid of telling about my bad eating habits.

but maybe it will encourage me, together with the note for 30295 inspiring posts, to change.

I bought some fruit. 

I should buy more organic leaves soon.

I hope to exercise tomorrow.

there are workouts like dancing and yoga which I can do at home.

I made a salad today. ate 2 fruit meals.

I ate seaweed, brazil nuts, flax seeds, grinded.

maybe I need a structured coaching now. I don't know what to write.

should I write about the food I have at home like the cooked potato and sweet potato?

things I need to buy like lemons, tahini?

should I write about my weekly workouts program including the 3 new workouts: dancing and 2 bike rides in addition to

3 60-minutes walks, 3 60-minutes power workouts, 3 yoga, 3 runs of about 30 minutes each?

should I write about the way?

what is my daily menu like 3 fruit meals?

should I write about other foods I can eat like chopped vegetables?

should I write about the things I learned in the spiritual lessons I attend to?

22:39. it's late. haven't learn about health properly. I'll do 20 minutes now. I read although I was very tired. "the essence of gospel of peace".

290/30295

Monday mar28,22

 15:36

I’m on the bus again

My belly’s bloated

I need to rest

I have more work

I need to recharge 

But I’m going to stop for falafel and pastries coffee and cig

I have headache

What can I do now?

Stay on the bus

Get off at home

And walk to another falafel?

Stop at home and go home, meditate, go o sleep, eat my cooked food, add products to the shopping list, eat the potatoes/sweet potatoes

No?

So what can I do? 

16:33

I’m in bed. I ate it all

Baguette with falafel 

4 pastries in the bakery

Coffee cig.

Then tiredness exhaustion headache

Same pattern over and over

I’m going to sleep

But something must be done

19:55 

I slept

Woke up tired

Stayed in bed

Listened to 1 hour Loren Lockman video

Rested more

And it was time to get up.

My face were red and puffed. And fat.

I didn’t organize the apartment

Didn’t work

Didn’t read

Didn’t do anything else

It’s crazy.

289/30295

Sunday, March 27,22

 I just ate a pita and then another one.

From Fished a trip, a wonderful trip with 3 other guys

And then it finished.

So I immediately filled the void that was created with food and more food.

It's not over. I'm on the bus and thinking of a cigarette at home.

I have a paper for the number of services I do. I'll switch it to a phone note and try to elevate the gear.

This bus is slow

A theory says there's something inside me that manifested as that

And what I need to do to clean it is:

Thank you

I'm sorry

Please forgive me

I love you.

Falls ruin my health/ our health, waste our money, waste our time

We can’t go on like this

Another fall and another fall, another coffee, another pita, another pizza, another egg, another chocolate croissant…

We’re getting fat

We ruin our health

We get sick

We gain weight

We shorten our life

Our health deteriorate

Something must be done.

What?

First of all to think, what can be done in order to stop this slope, this disease, this addiction, vicious cycle.

Today I was thinking of trying again having 1,2,3,4 ..24 clean hours .

I mentioned having a note for my services.

What else?

This is a pattern. The trip ended, the light stopped

And I can immediately fill it with food.

Ok, there’s void. How can I fill it with healthier light?

Service

Getting and spreading inspiration.

Let’s  think about the last fall.

What could I do?

This is a fall analysis

Falls analysis is another thing I can do in a proper book or a note.. is there a note for that?

So what could I do? The trip has just finished. The light of a wonderful trip ended. The people are not interested in a restaurant.

I have banana and clementines in my bag

And I’m not hungry

I’m outside in Bnei Brak and I want to taste local flavors, specially after last week there was sadness in this place.

Suddenly I got interested in the people there 

And the easiest thing was to eat their food

First pita and then another pita at another place because it was falafel in the other place.

This is what happened.

What could I do instead. Start a health coaching/

Read a book

Upload a post. 

Let’s talk/ think/write about the upcoming thought of falling

It’s insane all this traffic. Haven’t reached home and it’s almost time to go out to the next plan.

So, if I’m going, I must take a shower and leave

Crazy crazy all this time on the buses.

So, this is a gift. I don’t have time to smoke now. 

On the other hand

1. The stress because of 2 pitas in my belly is unpleasant

2. Is there a stress that I don’t have time to rest? I actually take it easy

And trying to exploit the time even when I’m on buses for hours( this is what I’m doing atm)

I must change

We must change

There’s a pressure in my belly. We should sense it loose.

Oh there’s a lemon juice in my fridge

If I smoke, I can drink this instead of ugly coffee

Ugly? Good that that was my first association. It’s indeed bitter and not tasty without sugar / sugar in the milk.

288/30295

20 minutes, Health Coaching, Saturday, March 26th, 2022

I took pictures of me. I'm overweight.

today, (it's now 20:33) I smoked 1 cigarette by now.

the cigarette I smoked lowered my energy.

I should take an example of the rabbi who passed away righteous  of blessed memory 

who didn't waste any second/minutes and filled his obligations all time.

WE don't have time to smoke another cigarette if WE (=all humans) want to be health, be role models to our love ones who don't read this.

what is the WE thing?

following the past spiritual lessons I attend, the notions/ ideas of service consciousness/ acting like The Light/ a light make me try taking my personal challenge as a service

(it's not new that I dedicated my  purpose as serving others finally) but the change now is that I merge my path to all humans path. this is an experiment

if it'll work, I'll keep it.

So

how can I do it?

because sometime it's my experience ( I smoked today)

so maybe sometimes, when it might be relevant to others, I'll use WE.

I can also use the other blogs that are dedicated to WE and write there more often. it's an idea too.

ok

I'll open the window. I might be dehydrated.

tomorrow I have a trip too.

284/30295

30 minutes self health coaching Friday March 25th 2022

 the day started without any plans

so I started to think about qualitative croissant 

then it was easier to make at home bread with almond+jam

then I meditated but fell asleep a little

then went to the gym

had a banana before

after 1 hour in which I needed to use my phone to pass it

I finished

in the gym toilet/showers there was a young fit guy. muscular, low body fat. I could see clearly is abdomen,

then

I ate pita with hummus and salad and fried eggplant

then potato pastry and small chocolate pastry 

I bought two hala bread and big chocolate cake for tonight dinner which I said yes during the workout.

no more words

I'm home

I showered 

I'm tired

I'm numbed 

I'm drugged 

tonight there's dinner, I don't know to get to

usually I eat there too much

tomorrow there's a trip

On Sunday there's a trip

I have some work at home

On Sunday there's lesson at night

next week I have 3 tests

on the other hand, in 2 weeks I have 2.5 weeks off.

what should I write

I have ripe bananas

I have cooked food from yesterday

I don't fill the weekly table

I'm tired of this

I live alone, I'm supposed to have all the time

what will happen when it will be over?

should I stop this coaching and start learning?

the reason I set 30 minutes for that was because the status is bad.

and I believed that this coaching can help

by

elevating my spirit, making my set of mind aligned with healthy lifestyle practitioner

so

I'll stand behind my decision of 15 minutes ago.

maybe I should go to sleep now

although I'm sad I wasted my time

how can I quit smoking?

I should just don't do it

I have cigarettes at home

the distance between thinking about smoking and fulfilling it is short.

what can I do to quit smoking?

watch videos about getting fit and staying fit

if there wasn't a dinner today I thought of going to a pray in a new synagogue

I registered the Passover dinner there now.

15 minutes self health coaching, Thursday, March 24th, 2022

 I don't update the table

it's the end of Thursday and I still didn't work out

I cooked today and I need to put the pot in the fridge

I made a salad today and ate it:

lemon                    tahini                    pistachio

brazil                     purple onion         red pepper

radish                    lettuce                  wakame

sunflower seeds    pumpkin seeds     cooked chickpeas

flax seeds              purple cabbage    lentils' sprouts

15 ingredients. 

later before I ate bread healthy chocolate and almond paste I started with a Medjool date and sunflower seeds, for a higher taste, I wanted more of it but wanted more the concentrated sugar in the chocolate.

tomorrow is Friday. there's a change in the hour to summer time. I guess I'll wake up later than usual.

but I plan to go to the gym.

I ate clementine today 

I had a fall after school

I stopped in the way and had falafel

and then 4 pastries, coffee and bought another cigarette package

this is very bad

I also smoked outside where many people could see me, a very bad example

and the pastries weren't vegan

yesterday after the theatre show I went to a restaurant

wasn't even hungry

and before the show I ate clementines

wasn't even hungry

I'm not really hungry in the morning

not hungry at nights

intermittent fasting are perfect for me

I smoked w

I prepare a drink: dates honey, lemon and mint

I finished the sprouts

had leaves, omega 3, selenium and seaweed today

I cooked, had a salad and fruit number 1

I plan to workout tomorrow

I want to change the gym but I guess I'll do it after the summer.

I might travel to the US for two months in the summer.

 

15 minutes Self-Health Coaching

 Wednesday.

I started with 2 bread, almond paste, and chocolate, coffee, soy milk without sugar, cig

I took to school an apple, clementines, bananas, water but forgot to take a knife

yesterday I cooked 1 potato and 1 sweet potato and ate them all.

I think that I can go back to fitness today after being disabled because of 3 injections in my butt.

I have a theatre show tonight so when can I work out?

I return home tired at 17:00. I can rest till 18:00. then I have time till 19:30. I can practice yoga at home and dance.

Tomorrow I finish at 17:00, I can rest till 18:00, then I can go to the gym.

On Friday, Saturday I'm supposed to hike.

then the week is over.

hopefully, I'll make a salad today.

I should learn about health.

lately, I'm going to spiritual lessons. Maybe it helps. 

I have nothing special to write about. I know that I'm in Givatayim today and that I'll want to eat in Hummus Givatayim a pita or baguette with hummus and salads.

tools that I was offered to use during the spiritual lessons:

act as the light

base your relationship with G-d

turn to G-d ask him for help or to show you the next step you need to take 

be at service,  service consciousness

when I'm falling to say: it's not me.

aim to a higher taste

it's not me...

so who am I?

someone who doesn't smoke, someone who doesn't have bitter coffee

283/30295

15 minutes SHC, Mar18, 2022

I rode the bike today 33+40 minutes.

I fasted at night 14:30 minutes.

I plan to complete my runs and run today 25 minutes.

I didn't eat my food yet.

my food is fruit 1+2+3 meals, my cooked food and my salad.

maybe I should go running right after this

I had a difficulty with my meditations

I fall asleep all the time

I tried to fall asleep before but was too restless

and then devoted 45 minutes to meditate but fell asleep.

I read about it and took few tips:

open the window for fresh air, don't meditate in bed.

don't meditate right after sleep in the morning. 

I should journal

it's 16:17 and I have time till 20:00/19:45 meaning 3:30 hours to learn about health and run 25 minutes.

the food I have at home:

leaves: bok choy, mint, lettuce, dill. cilantro, parsley, 

green onion, sprouts

buckwheat and lentils

dates madjul  and deklet nur, raisins, dried figs

clementines, bananas, apples, 

nori, wakame, 

almonds, walnut, brazil nuts

flax seeds, sunflower seeds, pumpkin seeds, 

tahini, almond paste

maple, date honey, blueberries jam

frozen blueberries

potato, sweet potato , onion (purple, white), 

carrot, small and big red pepper, 

bread

herbal tea, green tea, black tea

coconut water

soy sauce, 

I'm going to shake myself while running 25 minutes. 

next week I add 2 bike rides and 1 dance session. the runs will be 30, 30 and 30 minutes.

I should measure my regular walks as part of the 3 hours a week gall.

in 4 weeks I quit the thyroid medicine which is a trigger for me to make changes.

I plan calling tomorrow to the quitting smoking program and join it.

I will take the conventional treatment for one of my issues because a month passed and I can't say I changed enough.

I'll run near by and finish this 25 minutes.

because I have a cigarette in my mind and I should run before it.

281/30295

15 minutes self health coaching, Friday March 18th 2022

 it's raining. I plan to go out and have my 3 weekly runs. it's supposed to stop raining in 1 hour.

I had a fruit meal number 1. then smoked and it impacted my meditation. I was sleepy.

I'm suppose to have 2 days alone at home. which is fine. tomorrow evening I have a dance show.

I have cooked food

I have potatoes and sweet potatoes

I don't have cucumbers nor tomatoes.

I have:

almond paste, date honey, almonds, sprouts, wakame, sunflower seeds, bread, cilantro, parsley, dill, mint, lettuce, purple cabbage, radish, pistachio, brazil nuts, buckwheat and lentils, flax seeds, pumpkin seeds, dates (2 kinds madjul and deklet nur), raisins, tahini, maple syrup, frozen blueberries, blueberries jam, celery, soy sauce, soy milk, herbal tea, lemons, apples, bananas, pecan, water, green tea, black tea, onions (purple and white), green onion, avocado, red pepper( small and big), nori seaweed.

should I have my 25 minutes run before eating again? I can do it.

once the rain stops I'll go out for the first run. 

I should write the hours of the meals. most important are the times of the first and last bite of every day.

I should learn more about the intermittent fasting otherwise I'll have to get conventional treatment to my medical issues.

I think of the potatoes I have. I think to steam them, maybe to pill them maybe to boil them.

I think that if I'll cook small amount each time they will be more appealing.

15-20 minutes self-health coaching, Thursday, March 17th, 2022

 I started today with a clementine ( fruit meal 1)

I hope to eat today 3 fruit meals, 1 salad, and my cooked food.

I'm on holiday. I'll try to finish today 2 60 minutes walks and 1 hour power workout at my gym. maybe it's too much. but I have off days and it is easier.

I plan to learn about health today.

what food do I have at home:

sprouts, brazil nuts, green onion, nori seaweed, wakame seaweed, sunflower seed, flax seed, pumpkin seeds, purple cabbage, small and big red pepper, almond butter, tahini, date honey, maple syrup, raisins, 

pistachio, cilantro, dill ,parsley, lettuce, bok choy, buckwheat and lentils dish, soy sauce, walnuts, dates (2 kinds), dried figs, bread, herbal tea, frozen blueberries, blueberries jam, celery, mint, 

bananas, clementines, apples, lemons, potatoes, sweet potatoes, onions, tomato cherry.

I have left 6 workouts out of 12 for this week: 2 walks, 1 power workout, 3 runs.

out of 7 hours a week of learning about health I have left ? hours.

what can I do have a healthier lifestyle?

there are two kinds of thoughts

healthy and neutral thoughts

thoughts of self destruction/ sabotaging/ damaging.

how can I control the thoughts?

I should recognize the bad thoughts and stay away from them.

after this coaching, I'll go for 2 hours of walk. and later today, I'll go to the gym to the 1 hour power workout. or should I go for both at the same shot?

I'm not sure I'll power for both. I'll need the help of fruit as a fuel. Good! fruit meals 2+3.

it's very important to eat also my cooked food and a salad. 

I'll do them separately.

I'm interested to know how many hours have I learned about health this week so far.

I'll check it.

20 minutes, self-health coaching, Wednesday, March 16th, 2022

 it's 16:31

I did fruit meal 1, cooked food, selenium, seaweed, power workout.

I'm doing now self health coaching. I plan doing yoga 2 at home, after this coaching or a bit later.

I got tested today for TSH. let's see if I have results for that: TSH 9.01

upper limit is 4:00.

ok. I continue with my plan of gradually getting rid of the medicine and consuming more brazil nuts and seaweed.

more sleep, more exercising, less cigarettes, less coffee, more fruit, more vegetables, more my cooked food, my salad, sprouts, leaves, juices

I'm interested in an electrical juicer.

I have mechanical. maybe I'll see where it is and try to use it.

I didn't buy Juice Plus. I was interested in the berries.

I bought frozen blueberries and natural blueberries jam. 

I bought for the first time almond paste/butter/cream.

I bought date honey, and maple syrup.

I have bread I bought yesterday. 

I feel heavy

If I drop the thyroid medicine I must help my body to recover by healthy lifestyle.

my feet are cold now. I should move.

I hope to make a salad today.

even small one.

it's crazy I didn't make a salad for so many days. must change this habit.

I also stop running. I hope to return that soon. I have 5 days off including today. 

and soon I have 2.5 weeks off. I'm not flying abroad. it's time to get living healthily.

I want to do hand stand. at least using a wall but to shake myself. I can run for that. but I want that blood will flow to my brain.

I think that writing what I do in few charts is too much.

I have a weekly chart and a daily chart. that's enough. I don't need more registrations.

self health coaching, Tuesday, March 15th, 2022 - 20 minutes +5

 I had today fruit meal

I bought clementines and bananas

I plan to eat my cooked food today

I plan to have a salad today

I plan to have 2 workouts today. yoga+ a walk/ run/ power workout.

tomorrow I have test in the morning and a show in the evening.

Thursday I have a party in the evening. ok.

today, when I'll eat my cooked food, I'll warm it, and check the tomatoes sauce to see if it's still ok

I'll take out everything I have from my fridge to sea what I have

what do I remember I have in my fridge;

a cooked food: buckwheat + lentils

bok choy leaves

celery

parsely, cilantro, radish, dill, walnuts, soaked almonds, sprouts, soy sauce, nori, wakame, purple cabbage, carrots, red pepper, small peppers, lemons, brazil nuts, sunflower seeds, pumpkin seeds, lettuce, bread, tomatoes sauce, green onion, mint leaves, pistachio, 

outside the fridge:

raisins, dried figs, dates, lemon, bananas, potatoes, sweet potatoes, onions (white and purple), avocado. 

if I want to eat sweet pastry like bread with sweet pastry, at the moment, I have only unhealthy chocolate

but, I have dates, raisins, 

I can buy maple syrup, date honey, 

there are many thoughts during the day

now, it's a holiday

I don't have work till Monday

5 days off school ( I have a test to check at home)

but this is an opportunity to catch a wave, create a inertia,

it's cold and it's hard to get out of bed, but I'll wear training and socks

I was thinking to make a 10/100/1000 list of things I'm doing for my health

when I did think of it? why? what stood behind this thought?

I started a list of 10

maybe I thought that seeing my intention, actions, tries, endeavor towards this goal I would have a turn point/ break-in point/ change.

I think I should meet less friends for devoting my time to my change

On Sunday it's a month since I found out about a medical issue I have and didn't succeed to change anything since then, I have one more month to change it before I appoint a meeting for conventional help.

20 minutes are over. I have 17 minutes till a lesson I have

ok, I'll have 5 more minutes. because I think there's no conclusion or summary.

I'm afraid of going out today to the gym for 1-2 hours. and not coming home to eat my food + salad.

is this a reason to stay home?

I can actually have 2 yoga practices at home. even a run. or a walk.

interesting thought

I went to two spiritual lessons yesterday

in the first I shared that I prayed to G-d to help me quit smoking

but he didn't

the answer I got

maybe then I will not have a challenge that can make me grow

and he offered ask him to tell you what is the next step you should take in order to deal with the problem.

now. the coaching is over.

Monday, March 14, 2022 + yoga at home this week:

 I started today in coffee soy milk and cig

Then at school 10 dates

Then half pita with falafel

Half pita with hummus and salad

Then the day was over and was tempted to stop on my way

I had pita falafel

3 Purim cookies

Chocolate cake, didn't finish yet

Coffee soy milk cig

I managed to arrive home totally exhausted

Then slept

I'll start now with meditation

I want to organize a document with helpful relevant Facebook groups, people, youtube channels, websites, etc

Reading one page in TMI- v

Meditation of 20-45 min: 30 min v

Self-health coaching 15-20 min:

I've just ate the left over of the chocolate cake

what will help me to eat healthier food?

when I'm going out soon. I'll take the bag of the fruit. although it's empty I'll take it and fill it.

I'll visit Z, I'll go to the Bhagva lesson, I'll listen to the sabotaging zoom lesson on my way to the Tanya lesson. 

then I'll come home.

there's usually food in these lessons. I plan to try hard sticking to my diet.

I should take a notebook with me and a pen that I can write myself during the lesson.

(because writing on the phone doesn't look nice)

I don't remember when I ate a salad at home

yesterday I had a day off and I didn't make a salad

today, I had cooked food at home that I made yesterday and I didn't come home straight to eat it.

hopefully tomorrow, I'll make a salad.

I can now write in my schedule notebook my physical activity plan for this week.

let's see

Monday today- nothing 

(yesterday I did 1 hour walk and 1 hour gym)

Tuesday - yoga 1 at the gym, 60 minutes walk 2

Wednesday - power workout 2, 60 minutes walk 3

Thursday - yoga 2 at home, 25 minutes run 1

Friday -  power workout 3, 25 minutes run 2

Saturday - yoga 3 at home, 30 min run 3

beautiful. Writing it now in my schedule notebook

before I finish, I'll find the links to the yoga at home for this week:

21. 

Quick Hip Mobility Warm Up Routine

https://www.youtube.com/watch?v=pcxYx_FsdKc&list=PLJU_eXrae2j_WJt-SE7zoipxT_3teWj9W&index=21

22.

Beginner's Yoga Strength, Balance and Mobility for Runner Performance

https://www.youtube.com/watch?v=pmRZ5NAxLJI&list=PLJU_eXrae2j_WJt-SE7zoipxT_3teWj9W&index=22

Sunday March 13 2022

 I have food at home

It need to be prepared for few minutes or more

Just finished gym

A temptation pull me to eat here falafel and pastries and coffee and cig

I have bananas with me

There’s no temptation from that

Finally I reduced the ideas to: pita with hummus and salad, espresso, cig.

15 (8) minutes self health coaching Friday, March 11th, 2022

 I ate fruit meal number 1 and selenium ( brazil nuts)

today I should also eat:

fruit meal 2, fruit meal 3, 

salad, cooked food

leaves, seaweed, omega 3, 

I can add:

water, herbal tea, fresh juice (include coconut water), smoothie

chopped vegetables, dried fruit, nuts and seeds, sprouts.

I walked a little today and I will walk later and later

but I don't have time for a walk

tomorrow I'll return to Bat Yam. Maybe I'll work out in the gym/ run/ walk/ practice yoga tomorrow.

I want and should learn about health.

this is why this coaching is only 15 minutes.

I'll even cut it now.

Thursday, self health coaching , Thursday , March 10th 2022

 I forgot to take water and fruit with me to school.

I took equipment to workout at the gym for after school.

I can buy next to the gym fruit, smoothie, fresh juice, coconut water, 

at home I hope to finish my cooked food from Saturday

making a new salad

having seaweed

brazil nuts

yesterday I made a chart for the medicine for the hypothyrodisim

I used to have 500+100=600

now I take 50X7=350

this week I take 300

each week I take 50 less

gradually I'll  finish taking pills on April 12th.

25 minutes self health coaching , Wednesday March 9th ,2022

 I started today with a fall, the usual fall

my belly's bloated

the stress at work is lessened

I feel less stressed

I have time

my apartment is messy and I plan to tidy it today, I should also clean it

I hope today to learn about health

I want to reach the goal of 7 hours of learning a week

but fruit 1+2+3, my cooked food and a salad daily are very important

yesterday I ate my cooked food twice

I want to workout as well, to run to do a power workout

void time

this is the time that is challenging

the free time that suddenly appears 

sometimes after a stressed time

sometimes there are quick switches between void time to framework time, time with people

I should be more aware of the changes and get prepared mentally to avoid time

and have the state of mind for using this money time to do good deeds, to work on myself rather than ruining myself.

so, today at work, I have 2.5 hours of void

I can go back home and back to school

it means 1:15 hour of it for transportation and tidy my apartment

or

stay at school and learn about health 

I think I'll choose the second/ latter

I'm happy

my life's full of good plans

and free time! 

and good plans for the free time

I call G-d - God

but maybe I should call him the creator of the universe

that is the almighty ( can do anything)

so, if I'm asking the creator of the universe 

(yesterday I gave a lesson about the universe by chance and watched some videos showing the planets)

to help me, give me powers to quit smoking/ quit coffee/ quit falafel

it's peanuts for him

I've tried already to ask him for help

but there are still no results.

I described my sign lately as working hard on his way to the summit

but then thought that nothing's changing

I don't see any incline, any progress up

maybe I just need to keep using the tools

aiming to use the tools, the diet plan, the fitness plan, the learning plan.

I'm consistent in these coaching and meditation

but not in learning, not in  the fitness program ( that yesterday I prioritize as low)

and not in my diet.

I have void time - let's seize it and learn, workout, tidy.

Instagram, Wikipedia, email for newsletters, YouTube, Facebook (feed, groups, pages), books, website, people

writing posts ( or maybe sticking to writing about my own journey) 

yes, I should turn those

I want to reach home after the lesson I'm giving in Givatayim

because I think that I might eat there outside and become heavy

but mostly because of the rides

the rides are tough

it's a void time

I should make sure I have enough battery for the rides to listen to the news, podcasts, YouTube, and music.

When I'm back home

after tiding my apartment

I plan to go to the gym. and walk back home unless there's a bus that's coming in up to 5 minutes.

I'll write here later I believe. this is a helping tool.

That’s it. 10:18 I have free 2:12 hours

I can learn

I can go home

I can go to eat :)

Smoke have a coffee

1. Water

I recorded voice of what happened

Learning about health was amazing!

15:19 

I carry clementines

But I didn’t feel like having them

I felt like more fasting than eating them

But I’ve reached Givatayim

And wanted 2 pitas with hummus and salads 

Isn’t that crazy?

I should find something else to do when there’s a void time

After the lesson/ when I get home is the next that is doomed to disaster

I feel it now

As if I’m then

This food is tiring

But soon

After the lesson and the ride home, I’ll be home

I’ll tidy, and later go to the gym and exercise

20 minutes self health coaching Saturday March 5th 2022

 I didn't write the time of the first bite today

I know I need to rest more and sleep more

I think of writing general inspiring posts

I plan to make a salad today

I plan to make a juice out of the grapefruit

I’ll clean the juicing machine for that

I washed the dishes yesterday

About the workouts

I think of having a way of doing runs and walks and not only yoga and workouts

Maybe I would do them in a row

Meaning for example I do yoga and only when I finish it I do power work out and only when I finish it I do a walk and only when I finish it I do a run.

I need to buy fruit: bananas and clementines

Maybe persimmons too

I have now apples and grapefruit 

I had coffee with date honey, bread with chocolate

And my belly is bloated

I have a guest

I’ll prepare for breakfast:

Soaked almonds, dates, walnut, pistachio, 

Salad

Bread

Grapefruit juice 

Tofu

Green tea/ herbal tea.

I need to cook

I have canned chickpea

I think I need to complete 2 more 25 minutes runs before upgrading to 30 minutes

I think that all this over eating / junk food eating come instead of living/ having life/ wonderful life experiences.

Yesterday, I bought a bun with cheese and coffee and a cigarette. Before starting the shift at work.

But I think the reason was stress. So maybe not all the times I turn to food instead of life

But if I kept it clean, I could have an awaken experience of living

I love/ admire beauty

It's a work to be/ become/ stay beautiful.

I'm 43 y/o. My potential of looking beautiful decreases with the years. I need to make more effort to look beautiful.

Beautiful appearance and beautiful life go together.

Fitness and exercising is a big part of the effort

Sleeping enough / having beauty sleeps is part of it

And of course eating healthy foods

But avoiding junk food and overeating should take place to make room for wonderful beautiful life.

15 minutes self health coaching, Wednesday March 2nd 2022

 it's the second day that I don't have time and power after work for anything else

Tuesday and Wednesday - I finish late, and I must take a rest after 

any way

I try to take it easy and accept it.

Yesterday I finally went to the gym but stopped after 1o minutes and went back home

I started to watch TV and turned it off and went to sleep

today

after work, I meditated, saw that I'm tired and succeeded sleeping for 1 hour

and now it's 20:31! the end of the day

I won't go to the gym

I'm not sure I'll go out 

even to a walk

or practice 20 minutes yoga at home.

Tomorrow ( I actually offered a friend to go to Jerusalem to an event, he said no, but any way it doesdn't make sense now)

Friday - I agreed to do the last shift in the gym in Ramat Gan, I have another work before and a dinner right after the shift

luckily I found a solution for a ride from the shift to the dinner.

anyway, this Friday is going to be busy and there will not be shifts again.

but, the ride to Givatayim on Wednesday is tough

the rides are on the rush hours

taking the electric bike to school then to Givatayim, then all the way south home doesn't appealing as well.

giving up this lesson or having it on zoom are solutions but I won't do it

and I started today and yesterday at 7:40 at school.

In Givatayim, I ate 2 pita with salads and hummus

I have a lot of green produce in the fridge

I'm not hungry now but I'll make a salad with leaves later

it's crazy

20:37

smoking - taking its toll

I still have a medical issue in the GI tract

I feel dizzy now. maybe withdrawal symptoms

and pressure in my belly

I don't feel good

I'm not sure about going out for a walk

maybe I'll practice 20 minutes yoga

or I'll eat

and then, I won't practice yoga

I want to buy Brazil nuts

I want to run and sweat

I want to do something about the GI tract, 16 hour water fast or 12 hours are difficult for me.