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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
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