exercising June25-July1

 Sun

Mon

Tue

Wed

Thu

X

Fri

45 min gym

a walk

Sat

walk

957/30295

Fri, June 30, 2023

1st update

tips for myself

listen to your belly

get to the point your belly is loose

eat slowly

make a stop to a meal when you still feel light and even when you still have an appetite to eat more

run 3 times a day

log and record your workouts

open a weekly blog for your workout

go to the gym 3 times a week for a power workout

drop into yoga classes

be active

stand, take walks

drink water

take food (dates, fruit) with you when you go out and water and turn to them before consuming food out

there is food at home

measure your perimeter every day

3 times a week run - to go to sleep early the night before, to get up at 6 am and to run.

to cook at home, to make salads, 

take dates with me

there are apple mash cans

there's pistachio

fast between meals

read tips for a healthier lifestyle, weight loss, overcoming overeating, etc

956/30295

Thu, June 29, 23

 1st update 15:30

I should be here more often

at least once a day

but 3 times a day is better

my tips for myself for a healthier lifestyle:

he says that's it I'm done (eating), I say me too.

leave my food

Don't eat his leftovers

finish the meal not when you're super full and there's pressure in your belly

finish eating when you're still light as at the beginning

stay vegan

keep running, working out at the gym, riding the bike, taking walks

eat green leaves 

eat fresh vegetables

eat fruit

listen to your belly

take food with you when you go out

take naps

drink water

move

practice yoga

go to yoga lessons at the gym

do push-ups at home

read about health at least 1 hour a day

read tips about losing weight/ overcoming emotional eating/ becoming fit, read articles

fast in the morning

don't eat at night

don't eat dairy or vegan ice creams

take water with you, and drink it to fill the body

learn to breathe when you want to escape here and now by using food

don't believe your desires

go to sleep when you're tired

meditate

read TMI, the book about meditation

connect with Your Higher Self/ Power

read OA content

do grounding

eat slowly every bite

put small portions on your plate

955/30295

Friday, June 23, 2023

 update 1, 10:43-10:53

I'm in the U.S. 

I started with coffee dairy cream and a cig (not all of it)

I want to take walks, run, register for a gym, and work out there

I should listen to my body

maybe I should discard the cigarettes pack and leave it somewhere

or maybe decide that I don't touch it unless the urge is too strong

I see it as an escape behavior

yesterday I read the book From Lust To Love

or maybe it was Conversations With God

that said that lust should be seen but not control us

we have fruit here at home

my friend grows here cucumbers, tomatoes, red bell pepper, strawberry, and mint

I should eat fruit meals, I need to buy vegan milk, make salads and cook grains and legumes

Sat, June 17, 2023

 1st update 15:19

I started the day with a big chocolate croissant, coffee v milk and cig

the cig was devastating

and I left it out of the gym

I did 1-hour weak gym 

at home, v protein powder

baby leaves, hummus + Matbuha (tomato salad)

now I'm standing 'cause the belly is bloated

I'm going to meet friends for dinner, I said I'll bring watermelon

I still have Matbucha, my cooked food (including tofu that I didn't record since when)

but I hope to eat it tomorrow

I actually have a lot of food

but my belly can't stand the pressure.

things that can help me:

1-hour walk

counting steps digitally by my phone/ watch, trying to reach 10k steps a day

standing position work

runs

consuming health content (Facebook, Instagram, YouTube, books, podcasts, newsletters, websites)

avoiding bread

I can eat hummus with carrots, cucumbers, celery, red bell peppers, alfalfa, baby leaves, lettuce, that's a breakthrough, I must make it a habit.

weighing myself, measuring my perimeter, daily

squats, push-ups, 

1-hour walks, 

making a salad every day

listening to my belly all the time

avoiding eating when my belly's still digesting food

thinking about substitutes

engaging myself with helping tools

distracting my mind to helping tools

 

954/30295

Wed, June 14, 23

 weight:

food:

11:32 1st update 10 min

I should sacrifice

I should make sacrifices

I should give them as gifts to You

instead, I bought a chocolate croissant, although my body wanted more of that refreshing melon

I've got a melon, 2 cucumbers, and an apple

I should tend to them before any other food

my parents whom I'm gonna visit soon, talked about pizza

this is an opportunity for me to step up and make a sacrifice by choosing the food I've got when I'm hungry

it's Wednesday. Next week at this time we; I and Fifi are on the plane to Newark, about to land in less than 1.5 hours with Your help.

advices for me:

use

writing exercises

updates

3.0km run, gym2, I bought a whole melon and a watermelon, please don't leave food when you're leaving next week, it cost money

I've just added a giant title to the page of food in capital letters: I HAVE FOOD

as a reminder of the food I have at home

and with me now

more tips

reading prose is good but I must consume content about health

so, I can read

Eating animals

Cheeke

raw food explained

raw food bundle, vegan bundle

more tips

1-hour walk

1 hour YouTube

don't appoint meetings with your friends

I'm about to fly soon and I need to make arrangements

951/30295

19:32 I ate a lot

I didn't touch the pizzas!

I did touch another cheesy dish

I'm on the train home, I should take a 1-hour walk to let the food move in my GI tract

I think I have a lot of food

and it's ok to give away some of it

I have melon, watermelon, apples, cucumbers, baby leaves, cooked green beans, bread, avocado

and more, dates, soy sauce, 

anyway, it's Wednesday, and I did only 1 gym, 

I should not schedule any meetings with friends

I could also cancel meetings

I must listen to my belly and body

952/30295

3rd update 21:43

I should

listen to my belly

avoid eating out before I eat the food I have

take 1-hour walk every day

run 3.0km tomorrow + go to the gym2 

make a salad tomorrow and eat it

finish the melon tomorrow

eat cucumbers

avoid the bread

finish the protein powder using the blender stick

finish the tofu if it's still good

weigh myself in the morning and measure my perimeter/ circumference

avoid eating when I'm not hungry and my belly is still processing food

stand now

go to sleep early every night

take a lot of food with me when I'm out so I would eat it and not other food

meditate

relax

make sacrifices 

953/30295

Tuesday, June 13, 2023, 24 Sivan, 5783

 weight: 99.8kg

food:

1st update, 16:34

I worked out today. it's already Tuesday, and only today I went to the gym

my belly is full at the moment, my energy is low. 

I plan to run 3.0km today. besides the Zoom at 5pm, I don't have any other plans with other people.

i plan to read, watch YouTube, take a walk, throw the garbage, withdraw money, do a writing exercise, read The journey, Escape, Cheeke, Eating, be on Instagram, and use the People helping tool.

oh yea, I have lots of plans for today, 

finally, I tidied the apartment

until the apple I've just eaten, I had a bad day of eating

but

I cooked 3 pots:

green beans, potato, and rice+lentils

I'm glad

and I did shopping and bought: bread, apples. melon, watermelon, lemons, tomatoes, cucumbers, baby leaves, red peppers, 

I'm tired but drinking coffee (not that I have, I just have black tea), is not the solution but rather one of the causes of my health problems.

950/30295

11-17June exercising

Sun

Mon

Tue

1 hour gym 1

5.94km, 1:30 h walk

Wed

Thu

Fri

Sat 

1 hour gym 1

949/30295

Sat, June 10, 23

 food:

1st update 11:56

it's important that I'll listen to my belly

I came to Tel Aviv before my shift

to a cafe

I bought chocolate pastry + coffee and smoked

later, on the shift, when I needed energy I had dehydrated guava, 2 Brazil nuts, pistachio

I have 2 more hours here, the AC is freezing

I'm reading and using time

I have yesterday's salad here

I'm sitting

I plan to clean my apartment today

yesterday at the synagogue I ate too much

I wanted to taste everything

and from the tasty foods I wanted to have more

tomorrow is a new week

I plan 3 gym, 3 runs: 3km, 3.1km, 3.2km

it will take a while till I'll reach 10km

948/30295

Fri, June 9, 23

food:

pita chocolate banana

coffee cig

7:51 update

I didn't sleep much at night, because I had to wake up at 4:27am to drive my friend from the airport

when we return I had this coffee and couldn't sleep

I finished the workouts for this week

I'll have to take home from my friend, the food that I bought, home.

writing exercise: how do I want my life to be when I'm 45?

I keep exercising on a regular basis, 3 workouts at the gym + 3 runs a week.

I listen to my belly

I weigh 74 kg, I'm thin slim energetic, shredded, ripped, 

I can do 10 pull-ups in a row

I run 10km 3 times a week

I make salad every day, I eat green leaves, omega 3 source ( ground flax seed/ walnuts)

 

947/30295

Thursday, June 8, 2023

buckwheat bread, chocolate, coffee v milk cig

1 hour workout at the gym

protein powder + v milk

before work: I finished the salad from yesterday

4 oranges at work, I felt weak

falafel balls, 1 pita, hummus, salad, out + chocolate pastry + coffee v milk cig.

2.9km run

salad: potato tahini lemon

avocado purple cabbage mustard

tomato celery lettuce

tofu

date, 2 Brazil nuts, green tea v milk cig.

synagogue dinner

cig+drink

 10:09

thank You, I had a strong workout

I have some time before work

next meals are 7 oranges + the salad from yesterday

I can have a date with 1 or 2 Brazil nuts

later, I can make another salad with tofu, tahini, lemon, mustard, celery, tomato, red bell pepper, purple cabbage, etc.

I'll watch YouTube for 1-hour, read books, read about health, go on Instagram for a while, 

and I might complete the last workout for this week - 2.9 km run. 

because I have plans for the weekend.

I need something else in my routine

not something new

an existing helping tool

a prayer/ Hitbodedut

learning about health, nutrition, health articles (diet+ fitness)

brainwashing my mind with health content

writing exercises

I dedicate too much time to prose, TV

and not health content.

soon I'm gonna have almost 70 days, let's say 69, no, it's 70

and this is the time to make a change or/and make money differently

944/30295

I was on Instagram

then used a helping tool: music

now, I'm updating

I'm gonna read books, walk the dog, watch TV, maybe participate on Zoom, 

watch YouTube, maybe run 2.9km, 

and wake up at around 4:30+ to get my friend from the airport.

I should read about health, watch YouTube about health. 

tomorrow I'll water my plants in Bat Yam.

writing exercises, I should do at least one:

start every sentence with 'I want'

I want to have money in a way that I can choose to have a child

I want to be thin

I want to be a non-smoker

I want to eat healthy foods

I want to run 10km 2 times a week

I want to be able to do 20 pull-ups/ chin-ups in a row

I want to lose body fat and weigh 74 kg

I want to practice squats with a barbell in the gym

945/30295

20:38, wow, this is the time

I ran

I finished 3 runs + 3 gyms for this week, and it's Thursday

that's an achievement

I sweated, which is good

I think my body is so fatigued that I all the time look for stimulants, stimulating foods

exciting foods

but it makes the situation worse.

if I'd really listen to my body, I may eat much less

but I should be at peace with such behavior

the bananas are ripe now

I still have cooked food here

I ate out today

I found this amazing combination: tahini, lemon, avocado, mustard. I love it as a salad sauce

and to add boiled potato

946/30295

Wed, June 7, 23

 food:

buckwheat bread, chocolate, coffee v milk cig.

bowel movement

melon

melon

date + 2 Brazil nuts

salad:

avocado lemon tahini

mustard tomato tofu

potato nori purple cabbage

coffee v milk cig

nap

2 pita hummus pickles olives onion

coffee v milk cig

lemon juice cig

1st update:

I have a free day today

I have a meeting with a friend in another city, and to walk the dog

I'm supposed to run today 2.8km.

I write everything I eat, on my daily paper, and here in the blog.

today I did another step by completing everything I ate yesterday, in yesterday's blog.

I watched a video of Mylique yesterday, for an hour, of his day. he's super fit and muscular and described in detail what he does. he is very precise and accurate regarding food, he measures every gram he eats.

I'll see if I can run this morning and not postpone it to later and then to another day.

in two weeks I'm in the U.S with Your help.

I should listen to my body, to my belly, to my stomach, 

eat slowly, every bite

eat my food

because I have plenty of it

I'm gonna add 2 more updates today

and write everything I eat

I have oranges, apples, and a melon

and I have 2 more days here in this house, before I get back to my home in Bat Yam.

yesterday I've read for 2 hours

and today I plan to read more

I should really read about health

yesterday I read prose and anther story that deals with spirituality

but I didn't read about health

so today, I should dedicate at least 1 hour for that

I can read:

many books

like eating animals

or the book by Robert Cheeke or Raw Food Explained etc.

where I'm sitting, it's not comfortable, but it's not my house and I need to search for ways to create a standing position.

next step is Quizlet.

942/30295

15:48 update

I'm going to walk the dog for the 3rd time soon

and at 5 I'll ride the motorbike to meet my friend

we can take a walk

my belly is full now

I ate too much of the salad?

I read for  1 hour a prose/ spiritual book

I should also brainwash myself with health content. it helps.

I can read books about health, read content on Instagram, read the content of specific people, use the helping tools list, 

I eat too much, and this is why I'm overweight

to become thin, I should eat less, I should eat smaller quantities

I should fast between meals, count them, limit the number of meals to 3-4 times a day.

I finished the melon

I have left oranges, apples, and bananas

I can meditate

in two weeks with Your help, I'm in the U.S

943.30295

Tuesday, June 6, 2023

slice of buckwheat bread + chocolate, coffee v milk cig

an orange

protein

3 oranges

Lafa bread + hummus + fries + salad, fries + ketchup, lemon juice +sugar + cig

 3 oranges

1hour workout at the gym

salad, half potato, tahini, lemon, mustard, tofu

2 brazil nuts, 1 date

weak coffee, v milk, cig.

1st update, 6:39am, 10 min

I woke up at 6 to pee

but then I  walked the dog

so, now I'm awake

I think I'm gonna have 2 free days.

I might meet my emotions

today's workout should be a run of 2.8km.

there's still a salad, cooked food, there's bread, there are fruit

I understand that I need to be in a caloric deficit to lose body fat.

I'm gonna go home and for an errand, so I should take food with me. I might take oranges + apples.

if I wake up at 6am, I should go to sleep at 10pm

I should dedicate more time for learning about health, nutrition, weight loss, fat loss.

a book was recommended yesterday by Maxim - Everything Fat loss

let me add it to  a list

939/30295

14:40 update 2

I had a fall

first, when I was at home, I ate 3 oranges, 

but then I arrived in Rishon

and I thought I can eat the salad + tahini + mustard + potato+ tofu

but I was attracted more to eating out

I remind you that I have 2 whole free days

here, in Rishon, I'm a bit disconnected from having company

and eating out is one of my ways to contact people

so, I ate Lafa bread with hummus and fries and that knocked me down

I slept around 2 hours.

writing exercise?

wait, so, the fact that I have food, and don't need to eat out because I don't have food, is not enough for me.

now I feel an unpleasant stress in my belly. how can I lose weight like this?

I write everything I ate today on the top of this blog in addition to my daily paper.

I think it helps me to proceed toward better control of my eating. 

what else can help me?

find a new series and watch it

fill ac column or more of good acts like yesterday.

940/30295

3rd update, 10 min, 20:45

there's still content in my belly

I went to the gym, 

completed my 2nd power/ strength workout for this week

I have food, a lot of food, but today, I didn't eat my salad, the tofu, the cooked veggies...

I ate out instead

that's good that it has been a few hours since then, and I still think about it.

tomorrow I plan to run 2.8km

on Thursday I plan gym3

when can I run the 3rd run of this week? Friday or Saturday.

I'm still at my friend's house, keeping his dog

so, my belly is still bloated, and I'm after the gym, I ate 3 oranges before the gym because I felt weak, and it helped.

I'm trying to instill the fact I learned yesterday that I need to eat less and be in a caloric deficit to lose fat. so, as a food addict who turns to food in all kinds of circumstances, I should learn to change my behavior, and when those times come, I should act differently.

I have so much food

I'll have to throw some of it

and prepare new food, a new salad, a new dish

oh yea, I remember now that I fell asleep after the Lafa bread for 2 hours.

and now, although I want to eat (why?), my belly says it doesn't want it

941/30295

Mon, Jun 5, 2023

 1st update, 6:16 am - 6:26am 10 min

I slept ok

I had a headache and stomach ache last night.

In the daily paper, I have 2 pages

on one side, I have 3 columns: I did, to do, now what

today I plan (to do ): a run of 2.7km, a 1-hour workout at the gym

on the other side I have 2 columns:

menu and I did

on the menu  I write the foods I have (potatoes and carrots), the food I need to buy (fruit!), the way I want to eat (listen to your belly, recognize when it's enough, stop eating then)

at the moment, my belly is full

the right thing is to fast till I'm hungry, 

to have around me a healthy choice for when I need to eat

and to eat it then.

I woke up early

I could go to the gym before the work

but I decided to take it easy

I should journal

ok, things I should do:

listen to my belly

avoid smoking

avoid coffee

buy fruit

meditate

read books

writing exercises

YouTube, consume inspiration, pet the dog

take a walk

meditate

exercise at home

find one exercise

with a name

and do it 

or two exercises.

936/30295

2nd update, 12:38

I worked out at the gym for 1 -hour

bought buckwheat bread, 1 kg tofu, fruit: melon, oranges, bananas, and apples.

I prepared a protein shake with soy milk

I came to work, and there I fell

2 half pitas, hummus, tahini, salad, falafel balls

I don't remember a serious stop before I did it

937/30295

3rd update, 10 min, 19:12

I haven't eaten since the pita chocolate, coffee v milk, cig that came after the 2 halves pita, hummus, tahini, falafel balls, salad

and before I had protein powder + v milk + water

and before I had coffee v milk, cig.

I have heartburn all the time

I went today to the gym and worked out for 1 hour

today I'm home, there are no plans, 

I read, took a nap,  shopped, and bought: apples, oranges, a melon, bananas, buckwheat bread, and 1kg of tofu.

since the heartburn, I listen to my belly

I meditated today for the second time trying to tune into the sensation in my belly, to strengthen my listening to it.

I plan to run 2.7kg soon. 

I can watch TV, and YouTube for 1 hour

I've started to learn Russian since Saturday

I started to use Quizlet for my purpose today

I walked the dog 3 times today

I will walk her another time later today

I can read more

I opened an Excel document for recording the time I read every day, like Duolingo and the meditation app do.

it's the first day that the I Did column got full and I opened another paper.

I added a big title above the page of Menu and What I Ate columns saying I Have Food.

938/30295

Sun, June 4, 23

 1st update

11:49,  I have left one more lesson to give in school, and then I'm off

I plan to cook today, make a salad today, go to the gym today, run

but I am obligated to participate in a promoting veganism performance in Tel Aviv

I'm looking for a ride

to avoid riding the motorcycle from Rishon to TLV.

I'm going to cook: potatoes and carrots, make a protein shake, make a salad with: lettuce, celery, carrots, purple cabbage, avocado, lemon, 

I'm gonna run 2.7km

935/30295

June4-10 exercising

plan: 3 gym, 3 runs, walks 

Sun

Mon

1-hour gym

2.7km run

Tue

1hour workout at the gym

Wed

2.8km run

Thu

1 hour workout at the gym

2.9km run

Fri

Sat

934/302955

Fri, June 2nd, 2023. 13 Sivan, 5783

 1st update 10 min 7:28

what can help me?

I'm gonna go to the gym after work at 11:00.

I plan to run in the evening for 2.7 km.

I don't plan to meet friends but a friend might come over.

I plan to listen to my belly

there's a verse in the bible

in Bereshit, a sentence You, G-d, tell Kain:

in the opening, a sin is lying 

you have a lust to it

and you will rule it

so, this is all the secret, this is the most important secret

so this morning, my body wanted to rest, but there was a sin calling, a sin was sitting there and I had an attraction toward it

and I tried to practice ruling it

how could I rule it?

instead of a whole mini pita, I had half of it

instead of a lot of chocolate, I spread little chocolate

I used a flat teaspoon for the coffee and little v milk and a thinly rolled cigarette.

I'll have a protein shake today, I'll eat/ throw the quinoa buckwheat beans, 

I'll eat carrots, I'll make a salad with avocado, lemon, I'll boil the potatoes, wash the dishes.

932/30295

20:36 2nd update

at school I had 2 bananas

then, I rode to the gym but was hungry, 

i  ate 2 pitas and hummus

then had gym3 1 hour

then at home, I had a coffee, v milk and a cig

then ate a tomato

then I ate the quinoa buckwheat beans with mayonnaise ketchup and mustard

then half pita chocolate, chocolate snack, coffee v milk cig.

and here I am.

tomorrow I'm going with friends to the north to nature, a restaurant is planned for later then returning

to Rishon.

 

933/30295

Thu, June 1, 2023. 12 Sivan 5783.

 update 1 - 10:19 10 min

I need to journal 

but here I write about health and fitness

I'm at my workplace

I'm here till 15:05

then, I'll go o my friend's house to keep his dog till next Friday

so, I'm going to a different environment

I'll ask him to show me, how to use the stovetop so I can cook

how to use the wash dishwasher

how to use the laundry

the clothes drier.

I took clothes for the gym

my friend will be at home till 7 pm

and then I can go to the gym

(I'll ask him whether I can use his car on Saturday, )

(and we will ask his neighbor about taking the dog out on Saturday afternoon

'cause I'm going on a trip to the north with my friends on Saturday

I must eat right now, or I'll be tempted to buy food at the cafeteria

so, after this update, I'll eat bananas, maybe 4?

I'm gonna give 3 lessons in a row

929/30295

update 2

mm

I ate 3 bananas

then 3 bananas at school

then quinoa + beans

then, falafel, small chocolate pastry, coffer v milk, cig

then I wrote to my friend on the WhatsApp group: we quit smoking

I have also a WhatsApp group named We quit smoking with myself.

I have also documents and notes called CWY - conversations with You.

I took a short rest and didn't fall asleep

I'll give my friend a ride soon, and then I'm free. I might go to the gym. There's bad weather so if I run I should run at the gym. 

I brought to my friend's house: carrots, lemons, potatoes, lettuce, protein powder.

930/30295

update 3

21:59 10 min

I guess the right thing to do is to skip dinner

because my guts are still digesting food

and I have heartburn all the time

I should just drink water before bed

I ran 2.6km, my first run for this week

tomorrow I plan gym3 + run2 of 2.7km

Saturday I'm gonna spend time in nature.

maybe I should just drink more water in general, instead of eating

I should feel once a day a loose belly, that the body is eating fat that the stomach rumbles

maybe I should sense a loose belly all day long

I should sense it before bedtime

I should go to sleep with an empty stomach.

I should eat less

choose water, vegetables, get used to feeling hungry, experiencing lusts, get used to just observing them, containing them but not fulfilling them

I have potatoes, watermelon, lemons, carrots, lettuce, avocado, quinoa, buckwheat + beans.

I have food

I think my friend has dates, apples

931/30295