My healthier lifestyle experience: אפריל 2023

יום ראשון, 30 באפריל 2023

Sun, Apr 30, 23 + weekly self-health coaching

11:23- 11:31= 8 minutes

11:34-11:45 = 11 min

it's not the best time to do a self-health coaching

I want to start with freestyle coaching.

what are my goals?

I want to lose body fat

but more than that, I want to control my eating, and eat healthy foods.

once a week, I have a self-health coaching session with myself. 1 hour long.

I have a blog for the weekly exercising.

today I encountered a page on Facebook that showed many bodyweight no equipment exercises. this is something that I'm sure will help me.

I have lots of food at home

today I've challenged myself

again I didn't take other food than fruit.

at home I have artichokes from Wednesday.

I have my cooked food: lentils and buckwheat

beans from Friday dinner

hummus and tortillas

cherry tomatoes

I have ripe avocado I can make again guacamole using:

avocado, lemon, tomatoes, green and red onions, parsley, cilantro, salt, pepper.

wow, I can even put the dish I cooked in a tortilla

and I can add tofu

like I did this morning,

I had a tortilla with the leftovers of the chocolate, I added a banana and tofu that I cut into cubes.

I bought bread yesterday

now I don't have chocolate at home

I have chocolate-flavored protein powder though.

I think I can have just my fruit till I get home.

and maybe after meeting my friend at 6pm, I can go to the gym.

when will I add walks? runs? flow, yoga, bodyweight exercises, bike rides, and new bodyweight exercises.

41 min more for this coaching

so, I have one more lesson, I'm going home, meeting a friend, free till 6 to eat and rest, meeting a friend and then, I can go to the gym.

tomorrow, can I read books at work? yes, 3 lessons (the 2nd, 3rd an 4th)

good. and after work I have zoom and then I'm free. to rest, to run, to take a walk, to read.

my state of mind, should change

I have those constant thoughts and beliefs that keep me in bad loops I want to break for reaching my goals like losing weight and elevating this world by leading people to a healthy vegan lifestyle.

that's also healing - to reflect about my work

'cause my students make me angry, and it takes me some time to relax again.

so should I do it here? in this health coaching?

the last lesson. the students have a final test this week

but they're coming and going, use their phones

talk

it's crazy

what should I do?

I really don't know, I think I should express my anger and show them it's wrong

on the other hand, getting angry uses and depletes my nervous energy

can I eat an apple during this session?

I'm listening to this relaxing music

since there're people here in this open space.

will I run this week? I didn't last week. right? right.

I definitely take walks this week.

I want to measure my steps

I can record my walks on my Apple watch

now it is not charged.

I'll charge it at home and record my walks

I can walk today to meet my friend and then walk to the gym, let me see the route

it's actually close to gym

if my friend will tell me in advance I can walk

let me calculate the time. it's 27 minutes walk.

so if I'm meeting her at 6pm, I should leave my house at 5:30pm.

let me think about foods I can make at home:

I have apples, bananas, 2 kinds of protein powders ( vanilla and chocolate)

I have artichokes, cherry tomatoes, bread, tortillas, hummus, beans, ripe avocado, I can make guacamole,

I have dates,

I should go through everything I have.

I actually, have nori that I can use as tortillas with my cooked dishes! that's an incredible idea!!!!

I shouldn't make any other meetings

I have Zoom tomorrow instead of today. that's good. and I'm not going to the lesson tomorrow. that's such a relief. that's relieving.

and again, this week there are the final tests for this year. and then I have fewer lessons and no more tests. I can teach whatever I want.

I need to water the plants today.

in my living room, I should have nothing on the table, so it will be easy to take it apart and make space for working out. and do yoga, flow, power exercises and new bodyweight exercises.

I don't remember when I use the protein powder. I should use it. maybe tonight after the gym.

I can watch more movies

I cleaned this laptop's screen.

I should spend more time alone

search less for company

on my desk at home there's a box, books and a shelf so that I will use this laptop standing.

what are my goals

to lose weight

but I have problem of uncontrolled eating

I should solve that first

there are episodes of bad eating a few times a day

yesterday, drinking that Arak with juice till the end, was uncontrolled

and later, buying tortillas hummus and cherry tomatoes was uncontrolled ( i had bananas with me that I didn't touvh)

and then I bought 3 snacks! and ate them all ( 2 chips (doritos) and 1 bamba) - that was uncontrolled.

was it uncontrolled? I tried to use another term instead of addiction to food.

was it uncontrolled?

I had a choice

I didn't have a plan, a goo plan, a good drill, whether a pray or sequence of actions to take

was this what was missing for me to avoid those falls?

I should think out of the box

maybe it wasn't falls

maybe it was "bad choices"

maybe I lacked a pile of workouts that I could do last week that I wouldn't want to ruin.

1 hour is over.

last words?

887/30295

Exercising Apr30-May6

Sun

bike rides, walk, 30 min gym

Mon

1-hour gym.

Tue

1:07 hour 5.46km walk.

Wed

1-hour gym? or on Thu

Thu

Fri

30 min gym

Sat

1:30 hours, 6.42km walk

886/30295

יום שבת, 29 באפריל 2023

Sat, Apr 29, 23

14:04 10 min update

what did I learn from today?

I bought bread, and froze it

I divided it into 2-3 slices. all slices are now in the freezer

I started the day with banana and lettuce

then had coffee and cig

it knocked me down

later I got hungry and ate beans and beans with corn (I got from last night dinner) and lettuce

I was still tired later

I rode the bike to meet someone and still was tired

then, I intended to take a walk at the promenade but it was windy and I started shopping

I bought bread, coffee, potato burekas and mushroom burekas and chocolate pastry and sauerkraut

after eating the 2 burekases and the pastry, drinking some of the too-sweet coffee and smoking, I rode back at home.

I'm dizzy and still not energetic

I have artichokes from Wednesday that I forget I have. I might eat them soon.

I should have take food with me

another conclusion is to put the food I take with me out, separately. not with other things.

I'm getting bald

I guess I'll take a nap sometime today

but, until I need to go, maximum at 7:30pm, I want to read.

I need to take a shower.

I tidied the apartment today.

when I have power, I'll stand in front of the computer.

tomorrow I'm having the 1-hour weekly coaching with myself.

it's good that I didn't finish the coffee

I'm updating now the shopping list

885/2555/30295

יום חמישי, 27 באפריל 2023

Fri, Apr 28, 43

5:54 update

I woke up at 4 am to pee

stayed awake since then

my mind is restless - monkey mind

tried to meditate, I moved all the time, so later I did 5 min meditation

last night I ate 1.5 pita + hummus

there's pain and stress and bloating in my belly

I might take a walk this morning or complete my 3rd workout for this week

I'm working today from 9 -11:45.

since I didn't sleep enough, let's say 11pm to 4am = 5 hours, yes, not enough,

I'm now not sharp. stoned.

It's hard for me to fall asleep and I want to do things

maybe to get rid of the stress in my belly

alright, later

again, haven't slept enough so I'm weak. on the other side, I want to stay awake.

883/30295

17:55 10 min update

I'm so tired

I napped

I ate my cooked food

it contained miso paste

but I added chili sauce.

then I had coffee and smoked

I bought: avocado, green and red onion, tomatoes, cilantro, parsley, lemon,

herbal tea: mint and organic coffee - decaf - caffeine free - decaffeinated.

I have too many meetings

that's why I arranged that a friend who offered a meeting tomorrow will join dinner tonight with other friends that it might be instead of tomorrow.

anyway, I hope not to appoint with him today for tomorrow

at the moment I want it to be free

in two weeks I host dinner

I'm sad, 'cause I didn't change. I'm still fat and still eat too much

this morning I ate 6 pastries, and had 2 coffees.

I really need to take those walks

I guess, I can take a walk tonight after dinner if I don't return with my friend

'cause the bus stop in Wolfson interchange and from there I need to walk.

otherwise, I can take a walk tomorrow and not go to a synagogue.

pressure is taken off at my work

I relax by this fact

I'll have time to read

but on the other hand, it's still not the desirable pivot, the breakthrough I'm waiting for.

it's probably me who prevent it to happen

I had some good days when I felt I'm on the wave finally

maybe, by writing exercises I can create the same situation, maybe I can sustain and preserve that mindset and success.

884/30295

Thu, Apr 27, 23

11:34 10 minutes update

another fall of eating something from the cafeteria, then chocolate pastry and coffee at work.

what can prevent such a fall?

cooking,

making sure there's always a cooked dish

taking cooked food, high-density food to work, not only fruit

reading about self-discipline, self-mastery etc

יום רביעי, 26 באפריל 2023

Wed, Apr 26, 23

16:00 10 min update

I'm home

it's independence day of Israel

I met my parents

I neither had coffee nor smoked before meeting them.

My belly is now not loose.

I'm a bit tired

I have another meeting today, but it can be short.

tomorrow is a long day at work.

and in the evening I'm meeting a friend.

I don't remember when I ran the last time.

I think I should have sometimes built coaching.

I'm home alone now. that's good.

yesterday, when I read Raw Food Explained, I was busy at the same time with WhatsApp and cooking which ruined the understanding. but I remember that it was interesting. comparing our bodies with the universe.

fine, I'm turning to built coaching:

what's up Roee?

880/30295

21:15, 10 min update

I'm home, thank You

it's 21:15, I'm tired, just had a cig with black tea

what I've learned? or insights? or what should I do? what do I need to do?

I think I need a big mirror

to see constantly how fat I am

I need to take walks

to lower the gear, relax

avoid appointing, making appointments with friends

avoid contacting friends

or, I can just send them "good evening".

I need to spend more time alone.

I should take walks

keep writing the status of my belly until it's loose and keep it.

I'm tired now

but it's only 21:20

maybe the impact of smoking will pass soon

I'm angry at my parents

and because I don't find partners

this anger makes me think of doing another thing I try not to do.

there is stress in my belly, it is a pain.

where can I buy a big mirror?

let me check

it's 250 NIS, free shipping, the height is 157 cm ,I can order now

should I buy it? will it help me?

there were bad comments about it. I'll skip for now.

881/2555/30295

יום שני, 24 באפריל 2023

Tue, Apr 25, 23

13:42 10 min update

at the moment, I feel at low energy

if I'll go from the end back,

I've just had a cig and green tea

before - half chocolate pastry, potato burekas, tomato,

pita with hummus

2 oranges

1-hour workout at the gym

2 oranges

half chocolate pastry, potato burekas, coffee milk sugar cig.

any way

now that I'm in low energy

I'm not going to sleep

I will take a noon nap at some point

but, now, after I fulfilled the destructive will, I try to construct myself.

same patterns repeating every day

I don't have cooked food

I'm not sure if I have enough vegetables for a salad

I don't have fruit, except frozen bananas.

I need to cook something

tidy my apartment

(i watered the plants at home, not the 2 plant outside)

yesterday, I decided about 8 tools

1. runs

2. walks

3. meditation

4. following my belly's status

5. read books

6. payment for falls - buying produce

7. gym

8. updates, like I'm doing now.

let's talk about today's morning's fall

I went to the gym, but I drank only water

in the way, I stopped at the bakery

and had burekas half chocolate pastry coffee and cig

and then worked out

I had no power

so, I stopped the workout, had 2 oranges and continued the work out

what do I learn from that part?

by the way, I had a box with some dried fruit and some nuts, as well, and total of 4 oranges

what do I learn?

I need breakfast

I should turn first to my food as I did afternoon when I finished work and thought about pita with hummus. so first, I ate 2 oranges.

877/2555/30295

I had some good things today

I ate the 2 oranges at the gym

I ate 2 oranges before the pita hummus

I ate hummus without an egg

I ate 1 pita with hummus not a whole dish with 2 pitas that I learned is too much for my body

I added tomato to the burekas at home

I didn't buy v milk

I'm sitting now to change

during the gym I listened to an inspiring interview with Marisa Peer

I watered the plants

I took 2 things home instead of leaving them in the motorcycle.

after work I didn't call a friend who lives near work and didn't meet him which could be a big fall.

it's 14:12 and I have time till 8pm - it's 5.5 hours to work on myself

tomorrow is a holiday, Israel Independence Day, so there are plans for tonight (2 places) and tomorrow (2-3 plans, the plan to eat vegan meat is only in my head at the moment. well I shared it with a friend but didn't schedule a meeting around it, so, I can desert it)(2 plans for tomorrow are meeting with other people).

what can I do till 8:00 pm tonight?

I can buy fruit and veggies

I can take a nap

I can read books

878/2555/30295

I can run, take a walk, tidy my apartment, meditate, use the helping tools

that's a lot.

after these 10 minutes, I'll start doing other things.

I can cook also.

I don't want to take a nap now

after this fall, I want to balance it with construction work. so I think I'll turn to reading and helping tools.

I'll finish the reading plan I had with 2 books. 90 min total reading. 30 min out of it is directly about health. the other 60 min are stories, prose.

let's see what helping tool I can use

the last time it was singing which made dive into it.

today it will be to cook.

I'm tired but I don't want to sleep yet

I want to build myself after I ruined

18:44 I think I'm hungry

on the one hand, I feel it in my arms

on the other hand, my belly is still not loose

and I have a foggy brain

salad/ protein shake/ cooked food?

good fuel	bad fuel or bad time

19:12 the heart is beting faster and stronger

the belly is still dealing with content

I have food at home

and I know that if I will go out soon, I'll eat out.

I choose not to eat at home today 'cause it's a holiday

yes, there are many occasions with food

I'll try to eat out a little

and aim to eat more at home.

19:28 I added to the buckwheat I cooked, canned big beans

and then was tempted to eat

apparently, I added too much miso paste to the dish and it was salty

so I ate a small bowl with the dish with 2 cucumbers I'd just bought earlier.

now, I feel the content in my belly a little bit more and it makes me less energized.

879/2555/30295

23:49

thank You, I'm home

i ate too much out

maybe I won't go to a restaurant tomorrow after I'm meeting my parents

and I should keep updating the belly's status.

Mon, Apr 24, 23

built +free self+coaching + updates

updates:

coffee v milk without sugar, cig , 2 small tomatoes

2 kiwis, an apple

free coaching:

before the coffee and cig in the morning

I tried the drill

it didn't work

I think that instead of another voice (the coach, the helping side) who's talking to me ( the weak side who's about to fall), I should make the side who's about to fall be the empowered side by making a drill of empowering affirmations. like:

No! (to the voice that suggests consuming bad food)

I'm in control.

I control my eating. I control my lifestyle habits.

etc.

the drill is to say it like I believe it.

more learning about today?

yes. if I take a box with my cooked food, I must put it in a plastic bag to prevent fluid from dripping out of the box.

more learning?

I had a bad morning. I piece in my motorcycle was missing

I missed the first lesson

I took the lazy bus

I stopped at a commercial area to buy that part

I walked to the first garage. they didn't had the part

I called another place, they didn't have it, I called another garage, and they had it. I walked there, bought the part, then, walked to the bus stop, then

built coaching:

873/30295

10 min

a thought, an idea for another payment for each fall - buy fresh produce

I smoked now - but a bag of cucumbers

I didn't say no to the offer of take away - payment - buy a bag of apples

etc.

another thought: write every hour about how's your belly. is it full? so fast.

tomorrow I plan gym before or after work

till when the gym is open tomorrow? till 2pm. I finish at 12:45. I can arrive at the gym at 13:15

it leaves me 45 minutes of a workout

or, to come in the morning, 'cause I start working at 10:30!

I guess it makes more sense that I'll start with the gym.

my belly is constantly full and bloated

I must change it

maybe I should do this writing exercise about the mindset I want - the thought I want to have

it can't go on, this situation of overeating, etc.

I gave a lesson about self-mastery

there is a complete guide online. maybe I should read it

maybe I should read instead of writing a lot again

I want to be thin, I don't want to feel this pressure in my belly, I want to feel light, not heartburn,

loose belly, empty belly

I need 1-hour walk daily

I need to run

I need to meditate

tonight I went alone to the ceremony for the fallen soldiers in the park

I should keep spending time with myself

I should read more

today I haven't read

maybe I shouldn't take another class to teach next year for having more than 100% job

that I'll have time for reading

I should do meditative runs, walks, workouts at the gym, and meditation and reading

all are actions that can last 1 hour each, except the runs.

I should consume more green leaves, parsley, cilantro

I should buy them and put them in water so they won't wilt/wither

there are many events in the next days

and my mind love it

'cause this way I won't have free time, void,

I should have void. for: runs. walks, gym, meditations, and reading.

so I think I should concentrate on the helping tools below:

the new payment (buying fresh produce for each fall)

runs

walks

meditations

reding

and following my belly status till I act according to it rather to my mind.

last 10 minutes

so, for doing these 7 writing tools

I prepare another paper for tomorrow where I remind myself the 7 helping tools

2. I don't set meetings with friends in addition to what I already set.

another idea or a helping tool I should use

yes, this blog, writing about everything, my thoughts, my insights,

so this is number 8. like I'm doing at the moment.

another idea: to read about specific fruit/vegetables

to learn its qualities

and to send a Hebrew version to my trainee

874, 875, 876/30295

יום שבת, 22 באפריל 2023

Sun, Apr 23, 23 and weekly self-health coaching session

10 V

10 - 868/30295 V

10 869/2555/30295 V

10 870/2555/30295 V

10 871/2555/30295 V

1. what's up Roee?

I'm fine. I'm in school. my workplace. I have 15 minutes till my lesson.

then I'm working for 3 lessons and then I have free time and a meeting

I'm free

no stress at work

it's the end of the year

I'll have just one more test to check next week and that's it

what's left is peanuts. I'm happy about it, thank You, and have time, thank You, to dedicate to my healing, quitting smoking, and losing body fat by eating healthy food in a healthy way.

2. What's up with fitness?

today I plan to work out in the gym in Tel Aviv and take a walk. tomorrow I plan to run 2.4km. and more. maybe yoga, bodyweight exercises, flow, bike ride, etc. I might ride to Tel Aviv Park HaYarkon for the memorial day gathering. it's a quite fine ride forth and back.

on Tuesday, I should have my 2nd power workout at the gym. same on Thursday - my 3rd.

this week, I should do:

3 power workouts at the gym

3 runs

walks

bike rides

yoga, flow

bodyweight exercises

bike rides

3. What's up with food, cooked food, fruit, and salads?

yesterday, I cooked: brown rice, mash beans and green lentils + tomato sauce

yesterday I made a salad

today I'll eat the fruit I brought to work ( oranges, an apple, maybe clementines)

I'll listen to my belly, 'cause now it's bloated = give it a rest!

during the weekend, I was in two places that greatly encouraged and motivated me. a party and the beach.

12:43 update

today

half bun/roll with chocolate, tofu, coffee, v milk cig

apple

orange

roll with avocado and veggies

big chocolate pastry, coffee v milk.

conclusion: I need a built drill for the time I'm just before a fall.

4. what do I do to become thin (15)?

4.1. I go to the gym 3 times a week, each time for 1 hour, I try to hit it hard

4.2. I take walks

4.3. I eat green leaves: baby leaves, lettuce,

4.4. I make salads

4.5. I run 3 times a week.

4.6. I meditate

4.7. I get inspired by health content

4.8. I use helping tools to fill the void

4.9. I weigh myself every morning.

4.10. I try to have a relationship with You

4.11. I participate in Raw Food Heroes, by listening weekly to the replay of the live stream

4.12. I update this blog

4.13. I ride the bike

4.14 I do grounding sometimes

4.15. I cook

5. what are my (15) goals, why do I want t achieve them and one tool that helps me to achieve each:

5.1. to be thin - I'll look better - 10,000 steps every day.

5.2. 6/8 pack abs - proof for eating clean and controlling eating - brainwash my mind in my free time.

5.3. eating healthy food, clean nutrition - it will improve my health and look - make a salad rich with green leaves daily

5.4. quit smoking - it stinks, my breath stinks - 3 runs every week

5.5. be fit - it will improve my health - bodyweight exercises at home

5.6. 9/10% body fat - I'll look fit and good - drinking water and avoiding food when I'm not hungry

5.7. be 100% vegan - it's moral, I don't want to take part in the animals' holocaust - follow fit vegan influencers

5.8. to run 10K 3 times a week or 5k 6 times a week or 30k a week - it's a tool that will make me fit - just to it, run, 3-6 times a week

5.9. 20 chin-ups in a row - it will make my upper body look muscular and fit - start with 1 in the gym or out where there is a bar

5.10. help other people to follow this plant-based healthy lifestyle - I should do something here in this lifestyle, where I have passion - post pictures on social media.

5.11. get my thyroid cure - not to be dependent on drugs - avoid junk food, avoid overeating

5.12. get my lungs clean - I want to be healthy, to live as a healthy man, and to live long - quit smoking.

5.13 get my arteries clean - I want to be healthy and live long - eat clean

5.14 get my GI tract clean - I want a clear sharp mind - eat to live

5.15. thrive, be strong, feel good, smile, be energized - I want to be happy - writing exercises.

6. what is my menu?

fruit, fruit meals, 3 fruit meals,

green smoothies, green juices, natural juices, coconut water,

nuts, seeds, sprouts, seaweed

whole cereals, legumes, tofu, tempeh,

water, herbal tea

my cooked food, my salads.

7. what food do I have at home?

chocolate, jam, maple, honey date,

v milk, black tea, green tea,

raisins, dried figs and apricots, dates

oranges, frozen bananas, kiwi

sunflower seeds, pumpkin seeds, flax seeds,

tahini, canned beans,

chickpea, red, green and black lentils, mash beans, quinoa, buckwheat, colored quinoa,

frozen green beans, frozen parsley, tofu, protein powder (vanilla and chocolate),

rolls, mustard, ketchup, chili sauce, lettuce, red pepper, tomatoes, mint, carrots, fennel, lemons, dried halved pea, wakame, nori, walnuts, brazil nuts,

8. what sports am I going to do today, tomorrow and in two days?

today - gym, walk

Monday - walk, bike ride, run

Tuesday - run, gym

Wednesday - run, walk

Thu - gym, walk

Fri - run, flow, yoga, bodyweight exercises/exercises at home.

Sat - walk

9. What do I need to buy?

cucumbers, decaf, herbal tea, sprouts, gluten-free bread, zucchini, coconut water.

10. what is the menu for today?

I ate f1 - an apple

f2 - an orange

f3 I plan to eat

I plan to eat my cooked food, the food I've cooked yesterday, brown rice, tomato sauce, green lentils and mash beans.

I plan to make a salad with lettuce, tomatoes, carrots, wakame, omega 3 (walnuts/ flax), brazil nuts, tofu, fennel, sunflower and pumpkin seeds....lemon, tahini

my weight?

about 98.3kg

what did I eat today?

half roll, tofu, chocolate, coffee v milk, cig

an apple

an orange

roll with avocado and veggies

big chocolate pastry

coffee v milk.

what was my workout today?

it's gonna be 1 hour at the gym. in tel Aviv.

things I need to buy?

cucumbers, herbal tea, decaf, coconut water, fruit

my food plan for the next 24 hours?

today

fruit 3

my cooked food

my salad

tomorrow

3 fruit meals,

my cooked food.

my salad.

I should take to work tomorrow my cooked food. that means I might have to cook today.

free self-health coaching

I use different versions of self-health coaching.

I need to have a current version, only one, and use it

I use it today because I'm tired of free self-coaching

I feel good about having a structured coaching

last words for now -

I should have a drill for the situation of being before a fall.

I'll do it now.

10 minutes forming a current version to use just before a fall.

version 201304231418 to use just before a fall ( the numbers are year, month, day, hour)

thank you Roee for turning to the current version of a drill before a fall that might prevent or postpone it.

1. can you write the thing you want on the note of the things you want and you're ready to postpone for later?

2. what is the need below the thing you want?

what is it that if you got it was preventing you from wanting what you want now?

3. what do you want to achieve speaking of health?

4. what would you ask G-d right now?

if using this drill didn't work, please edit it in a way it might work next time.

872/30295

867/30295

18:26 update

I'm powerless

it was the 4th workout in a row where I had no power from the beginning.

after the workout I stopped at the hummus and ate

what did I learned?

1. not to go powerless to the gym

2. to take cooked food to work

3. to take food everywhere, dates and nuts for example

1904 I had a coffee and cig

What did I learn?

I should go straight to bed when I’m tired

Apr 23-29 Exercising

Sun

bike rides, 1 hour gym.

Mon

Tue

1 hour gym

Wed

Thu

18 min gym

Fri

42 min gym

Sat

866/30295

Sat, Apr 22, 23

20:32 update

good things about today:

I walked, walked again and again.

I ate my cooked food, I had a salad ( baby leaves, tomatoes, avocado, lemon, flax...)

I'm standing now in from of the computer.

I did grounding, I was at the beach, in nature, I was exposed to the sun on my body.

I read Q&A, and the nutrition of Man and his health books.

spent time with a friend

washed the dishes, I tidied my apartment.

I meditated for 15 minutes.

I napped at the beach.

I'm doing now an update.

I ate some melon and pineapple.

do I want to mention the bad things of today?

I'm not sure.

what are my goals?

a question that I should ask myself every day

my goals (15) and tools to reach them

goals

1. to lose fat

2. to eat healthy food and in a healthy way

3. to avoid animals products

4. to get to a weight of 74kg

5. to get to 10/9% body fat

6. to run 10k 3 times a week

7. 20 chin-ups in a row

8. to feel light

9. to be healthy

10. to be independent of pills for hypothyroidism, to make my thyroid work by healthy habits

11.

tools to reach the goals

1. 3 power workouts a week at the gym

2. to listen to my belly, to avoid eating when my body is still digesting food.

3. at least 3 runs a week, walks every day, to aim to 10k steps.

4. bodyweight exercises at home/ out

5. making a salad every day, rich in green leaves

865/30295

יום רביעי, 19 באפריל 2023

Thursday, April 20, 23

8:59

I'm at work

I had coffee v milk without added sugar in the milk, cig, gluten-free slice of bread with chocolate and tofu.

I brought to work bananas, lettuce and oranges.

after work, which I finish at 15:05, I'll drive to Tel Aviv to listen to a testimony of a holocaust survivor.

it's not my direct destination compared to reading books about health and getting inspired and brainwashing my mind with health content, but the holocaust is part of me as well.

I took clothes for a workout in the gym as well. I'm gonna go to the gym and plan to take one hour walk as well.

I might have a coaching session with my trainee.

it's the day of watering the plants. see you later.

breaking news

it's 11:13

I'm after a lesson I gave that charged me emotionally, as usuall

and I have free time

and my mind suggests me to eat pasta from the cafeteria ( it still does)

but

1. I have bananas and lettuce which I don't want

2. I guess I'm not really hungry

I drank water

my belly is still processing previous foods

it's hard, I might fall

I have 2+1 lessons to give till I'm out.

I fell

I said, if I'm taking pasta at least I'll eat 1 banana and a lettuce leaf

I did both ( banana+ lettuce and pasta)

then

had a big chocolate pastry and coffee v milk

this is a fall

what can prevent it?

I think meditation

brainwashing myself with health content, not only health content but self-mastery, self-control,

that's it. I have in 4 minutes work till 13:30

than a break till 14:25, then last lesson till 15:05. then I'm put of work.

during the next break, I must atone for that fall by doing helpful things

an idea!

instead of fall payment like reading an article about sugar, I should read about self-mastery.

There was another thing

Some students in the last lesson

Seemed to laugh at me

I think that if I was fit they wouldn’t

Anyway it was another reason for me to stuff this insult by eating

864/30295

Wednesday, Apr 19, 23

10 min update: 16:04

I've just smoked

I feel bad

good things about today:

I weighed myself,

listened to podcasts (Fritz Horstmann, the exam room)

I ate my cooked food, leaves, dried fruit (raisins), lemon juice

I ate 2 oranges

I made and consumed 4 bananas + protein powder

I rode the bike and had my 2nd power workout at the gym for this week

I'm writing this update

I took pictures of my shake and meal

things I can do till 19:00, at least, when I need to go out for a theatre show:

nap

meditate

read book

brainwash my mind with health content

use helping tools

like emails

wash the dishes

going out satiated

listen to my belly and avoid eating if my belly is not loose.

writing exercise

built self-health coaching

walk

clean, tidy up, sort the papers

watch YouTube,

Raw food heroes group

health content in Hebrew

writing exercise:

healthy positive thoughts:

I have food at home

I have an apple, oranges, lettuce, raisins,

I have lemons, avocado, tomatoes, carrots, walnuts, brazil nuts, nori, wakame

I have time till 19:00 ( 2:46 hours to put into my healing)

863/30295

יום שלישי, 18 באפריל 2023

Tue, Apr 18, 23

10 min update 22:07

good things of today:

I bought lemons, bananas,

I ate my cooked food

I ate leaves

I worked out in the gym for 1 hour, although I was tired

i walked

I tidied up the apartment, washed the dished

watered the sprouts and the plants, including pineapples, tomatoes and red bell peppers

napped

ate a clementine

I'm now doing an update

I was in a Live of vegan_muscle_coach

I plan to read for 30 minutes

I weighed myself in the morning.

bad things:

I bought and ate big potato burekas, a sandwich of avocado, pita with hummus,

I smoked 3 cigs, had 2 coffees, 2 black teas

I ate chocolate (with gluten-free bread)

I think I ate too much

I ate too much out

tomorrow it's an off day

I have tests to check

I plan to go to the gym in the morning

get pills for hypothyroidisim

I might take a walk, after a theatre show

I plan to read

I plan to brainwash myself

I can meditate tomorrow

Thursday is a long day at work

then I may go to a talk of a holocaust survivor

Friday, there's work, then maybe Kabbalat Shabbat then maybe a dinner

Saturday is off

I'm out of balance

maybe all kinds of plans I've mentioned are too much

I already said no to a party on Friday

I have avocado if it is still good for tomorrow

yes, I'll try to work out tomorrow morning, not later.

862/30295

יום שני, 17 באפריל 2023

Mon, Apr 17, 23

22:23 10 min update

the situation is not good

at the moment my belly is full and bloated

arrived home and smoked

also, after work, I arrived home and smoked

arrived at the gym, but it was closed already

I'll have to go tomorrow after work, or before work or at 7 pm after I'll coach my friend.

today, I finished listening to Raw Food Heroes' Livestream

that's all

I didn't read any material

I didn't brainwash my mind with health content.

tomorrow, there's work and coaching. besides that I want to work out in the gym. it's Tuesday and it will be my first workout for this week.

oh no, I recall that at 5 pm, before the coaching, I host a zoom

still, I finish working at 13:30, and I have time till 5. so, I'll go to the gym before work or right after work.

I have some work at work, to check tests. so, maybe I'll come to work first.

it's 22:29

I still smoke 3 cigs a day

it is crazy.

I'm overweight

I have extra fat.

I don't know what to do.

work stresses me

I need to prepare my lessons before I enter class

I don't succeed in giving up smoking before work, after work, or at night

I wish I could come home and meditate first and get relaxed instead of smoking immediately.

I touch my man boobs and I have this extra belly

I wasn't hungry but was tempted to eat falafel

I wasn't hungry but was tempted to eat bread with olives, tahini, and a cake.

last words

no more words now.

850/2555/30295

יום ראשון, 16 באפריל 2023

Apr16-22 exercising

Sun

2.3 km run ( a gift to You)

Mon

walk

Tue

1hour gym

Wed

1 hour gym

2 bike rides

Thu

Fri

Sat

849/30295

Sun, Apr 16, 23

weight: 97,0

exercising:

food:

coffee cig cucumber bowel movement

3 clementines, pasta tomato sauce, dairy cake, coffee v milk

848/30295

1-hour weekly self-health coaching

I'll start with freestyle coaching, and if I'm stuck I'll switch to built/ structured coaching.

2.5 weeks of the holiday had passed and I got the kick I wanted from it.

Aviv Gil's tips in Hebrew

my payments for my falls - reading informative articles about damages of sugar for examle.

and other helping tools I've used.

I listen more to my belly

at the moment for example, it's 19:47, I understand that I should not have meals today

my guts are digesting the food

and I'm glad I don't need to intervene in producing emptiness in my lower guts.

I'm sitting right now. I don't feel like standing now.

it's dark and I might stay at home tonight and not meet anyone till tomorrow at work.

today I ran 2.3 km.

tomorrow I plan to work out at the gym my first out of 3 workouts at the gym for this week.

In the evening I'll socialize in an evening for the holocaust memorial.

Tuesday, Wed, Thu,

on Friday there's dinner I can register for, with plenty of food

but I'm careful about it. it will be hard to stop eating

but I might be careful more than in the past.

I weighed 97.0.

I hope I'll weight less tomorrow morning.

let's talk about today's fall.

I didn't consume calories in the morning ( just coffee no milk no sugar cig and cucumber)

then at 11 a.m. after I've worked hard in class, I needed energy

I started with 3 clementines

I had more

but I stopped then

and then, I went to the cafeteria ( 'cause all I brought was fruit) and bought pasta.

and then

there was a cake, I ate a piece

and made myself a coffee with v milk.

at home, I ran, then later, had hummus tahini lettuce, date walnuts, green tea, and cig.

I have gluten-free bread in the fridge

I have blueberries in the fridge.

I have more hummus for tomorrow.

I'm going to read Julian Liebeck's book today. I actually started.

I got 2 out of 4 books by Robert Cheeke.

I have lots of information to read.

and today I gave a lesson about 10k steps a day.

another try for giving a lesson about how to master emotions wasn't a success.

my belly's working now

I'm just writing my thoughts about my process.

I hung a paper with gifts for You, 7X3 giving ups on morning/ afternoon/ night cigs.

I might take a walk later

I feel shitty

while walking, I can finish listening to Raw Food Heroes' last Livestream.

the links are new. I should also add pictures to this blog like I did two days ago.

I think I got to the point I have nothing else to write, so I should switch to built coaching

or maybe I can do writing exercises since I didn't do for a while

I feel like I'm falling asleep now. and it's only 20:18.

writing exercise:

how do I want my life to be in 2 years? ( 20:19-20:29)

I'm thin

ripped

shredded

muscular

slim

slender

my body's fat percentage is 10-9%

I run 3 times a week

I workout 3 times a week in the gym

I can do 10-20 chin-ups/pull-ups in a row.

I practice yoga

I grow vegetables

I eat high raw vegan

I eat whole foods

I don't smoke, I avoid junk foods

I avoid over-eating

I weigh 74 kg.

I'm 46 years and 4 months old.

I'm light, I help other people to become healthier, live healthily, eat healthily.

this is my gift/ donation to the world,

I make salads

I cook

i eat fruit, I sprout, I devote time to food preparation

I sleep well

I produce healthy content/ content about health and how to change habits easily.

I have 6/8 pack abs

my body is cleaner

I look young/ younger

What do I need to do to get it? (writing exercise, 20:30-20:40)

I must listen to my belly

I need to brainwash myself with content about health all day long.

I must be persistent with my habits

gym, runs, my foods, food preparation, making salads, cooking, preparing shakes/smoothies, fruit salad, etc.

I need to weigh myself every day

I need to research, read, learn, study, inquire, learn about all the aspects for success in this.

I need to eat less

I need to learn the material in Hebrew and from local Israeli people as well.

I need to find a way to quit smoking

i need to search for it, read other people's knowledge about it

I need to get inspired and consume more content than I produce

alright, it's the last minute of this weekly self-health coaching

I'm going to consume content now.

יום שבת, 15 באפריל 2023

Sat, Apr 15, 23

weight:

built health coaching:

free health coaching:

food:

17:17

blueberries

v shake, apple date, blueberries, mint

14:07

I'm home

I was out, at Tel Aviv

I went to a synagogue

after the prayer there were only cakes

I drank some wine

(before that at home I had clean coffee, cig and cucumber, no bowel movement)

so, since I wanted food, I drove to another synagogue

but they finished eating

(at home I have lots of food, rice + lentils, chickpea, tofu, vegetables for a salad)

finally, I sat and ate out: hummus, rice + veggies, salad, 1 falafel ball, pickles, lemon garlic sauce.

then, in another place I had 1 small chocolate pastry, espresso with almond milk, and a cig.

then, I decided to return home

not to go to the beach

although I had a blanket for the sand

not to drive to Ramat Gan to a place where I can work with my computer

I checked with my friends but they weren't available.

it's 14:12

I'm going to brainwash my mind with health content

I offered a friend to visit but maybe it's a bad idea.

why did I go to the synagogue? I guess I need a tribe/ community feeling.

what happened after the second synagogue? I didn't know what to do

I felt - in a storm I guess

but finally I reached home.

maybe I'll take a nap some time. but first I'll try to brainwash my mind, since it needs a deep cleanse.

tomorrow is a work week

yesterday I was twice hungry

and today once again I felt a hunger

then I thought that thin people often experience this burning belly sensation and fat people, like I was 2 days ago, are immediately get stressed and escape from this feeling by eating alot.

847/2555/30295

יום שישי, 14 באפריל 2023

Friday, Apr 14, 23

weight: 98.5

built health coaching:

free updates:

15:39

I was in the gym today.

since I changed my attitude and try to lift as much as I can, I lift new weights. I get new records. Thank You. and thanks to Julian who advised me to do so.

In addition, I have a storage of vegan protein.

I have 1 kg of tofu and two containers of vegan protein. of Sun Warrior.

I'm standing now in front of the computer.

and I should do so + use the stairs as long as I have fat to lose.

I'll add a picture to this blog. wow. it's the first time I do it.

I have extra fat and my belly is bloated.

I added two more letters to my WhatsApp profile line. not only: A l b v (at least be vegan) but also: Bw (brainwash)

I think I need to keep brainwashing my mind with health content. and to pay for the falls. by reading articles about the damages of materials I insert into my body.

in an hour I'm gonna cook a dish and bring it to the Kiddush as an act that I think might encourage me and make me get used to -cooking and preparing food.

I ate 3 clementines before the gym.

I don't have v milk now.

yesterday was Live with vegan_muscle_ coach from Instagram, and I asked him a question.

(wow first time I'm uploading pics here and first time I make a link here, I am changing!)

he asked who has questions about weight loss

and i asked whether he recommends intermittent fasting. he said no.

and that's after I listened to Aviv Gil's info who recommends:

10,000 steps a day

working on the computer while standing

intermittent fasting

avoiding coffee with any milk, especially in the morning

and more.

10 minutes are finished, so, I'll step to my next step towards my fit evolved me.

846/30295