Tue, Dec 31, 24

 1st update 8:55

Good morning. I said 

I will quit smoking

Quit coffee

And update 10 times a day here.

We have apples, clementines, energy bars, water.

I should do 10 squats, 10 push-ups, 10 sit-ups.

I should journal. 

I should try to get a nap.

Maybe meditate.

My goals: eat more healthily, lose fat, keep it off, and help others do the same.

2nd update, 13:45

For breakfast, I ate an open sandwich of Avocado and boiled egg,  fresh leaves, tomato, and cucumber, and half mushroom omelet. In another place, an eclair, coffee with milk, and a cig.

We are now on the train. It has just started the tide to Bucharest.

I've just eaten a chocolate energy bar.

I should eat more fruit and vegetables and exercise.

15:36, update #3

My partner ate another energy bar, asked me if I wanted to have one too, and I refused.

When we arrive at Bucharest, we plan to go to a restaurant where we've gone 7 years ago. It’s a Mediterranean restaurant.

Mon, Dec 30, 24

 Obligations:

1. No more smoking

2. No more coffee

3. 10 updates a day in this blog

17:43 1st update, 5 minutes.

We have water, apples, raspberries and blueberries

We bought energy bars as well.

My belly is bloated.

My partner doesn't care about fitness. He doesn't smoke but after 7.5 years he’s around me, he didn't return to smoking, and after 7.5 years around him, I haven’t quit smoking. But maybe I should take his non-smoking as an example.

I should learn, that he is hungry more often than me. And I should not eat every time he does.

Secondly, another way I can improve is to eat smaller portions. We were in an eclair cafe and he suggested we take 3 and share. I should have said, only one for me.

I should do squats, pushups, plank and sit-ups. I should learn more bodyweight exercises.

I should listen to my belly, and avoid eating when I’m not hungry.

2nd update:

20:07 my partner asked me: what about the blueberries and raspberries? I don't remember exactly what was the conversation, but at the end, he served us the fruit and I admit that although I wasn't hungry, I ate it, it was tasty, juicy, light, and hydrating, but I wasn’t hungry. And now my belly is still full.

Update 3rd 22:25

We are in a restaurant. I admit, I’m not hungry. Again, I’ve ordered 5 dishes. Pasta, risotto, spinach with butter, a salad with goat cheese and pomegranate, and potato with herbs. These are to share. And my partner already talks about the crepe dessert later.

Update 4, 23:00

There was a point when I felt that now I’m full. But I didn’t stop. And we even decided about a dessert in the restaurant. We’re now waiting for it. A pistachio cake.

Update 5, 23:51

I had some wine. And smoked.

Sun, Dec 29,24

 19:54 1st update

I’m on a vacation

We. Me and my partner. He is hungry more often. 

But I join his eating almost every time. 

But I do not join him every time he’s eating, so I should keep avoid eating every time he eats.

We were at a restaurant and usually he tells me to order and choose the dishes.

This time he wanted 2 specific dishes. It was a Vietnamese restaurant. He chose a dish with mushrooms and eggplant. He had a drink too. He chose Tom Yam soup too. I ordered:

Seaweed salad

Sweet Potato veggies and tofu

Mango salad

Rice

Any way, we ordered too many dishes. There was too many food. 

10 things I can do to achieve my goals:

10 pushups

10 squats

Morning run

Hiking

Avoiding coffee and choosing tea instead

6. Avoiding desserts

7. Choosing salads

8. Buying, carrying and eating fruit

9. Avoid speaking about food

10. Eating green leaves.

Sat, Dec 28, 24

 10:44. I smoked and finished the ready made cigarettes. Now I have left with cigarettes to roll. This is an opportunity to quit smoking. My belly is bloated. 

Fri, Dec 27, 24

 11:37

At the moment I'm full.

I had a clementine, coffee v milk, cig

An orange

Later I had a fried pastry with cabbage, hummus, 

Banana, cornflakes and v milk. 

Now, it’s 11:39 and I should fast till I'm hungry. 

12:49 I’m tired.

14:59 I’m sorry

I had a persimmon and an apple then half big potato burekas, half halva pastry then coffee v milk and a cig. I’m exhausted now.

17:27 my partner wanted to eat

I tried not to join the discussion about what to eat

Not to make it a drama.

Just told him, choose and I’ll choose. 

So I chose cheese sandwich, juice, and I agreed to have a small doughnut too. 

19:27 vodka, bamba

Sun, Dec 22, 24

 20:41 - 21:44

I was at the gym today. I did 1 hour of power workout.

I have to take antibiotics till Thursday morning. 

There were free sandwiches at my workplace and I took 2 big sandwiches and ate them in a row at 16:30. Then, I went to the gym.

My partner made food

at least I didn't eat something I didn't like at first bite

and instead of 2 schnitzels he served, I said I'd have one only.

Sat, Dec 21, 24

 1st update, 17:50.

my goals: 

eat more healthily, lose body fat, keep it off, and help others do the same.

how's it going today?

not so good. I eat out. I eat dairy. I eat bread, pastries, 

I smoke less

I move less.

next week I'm flying from Friday to the next Saturday. 

I need to rest. I need to relax. Shabbat ended but I worked. 

I have a headache. I'm taking antibiotics. till Thursday morning. 

I think it's a strong medicine. I'm not supposed to eat dairy, be exposed to the sun, and lie for 2.5 hours after taking that twice-a-day pill.

I should also drink plenty of water.

we traveled to Isfia, a Druze village. it was my idea. we order a lot of food. 

Later, we sat in a confectionary and had more sweets.

I saw a handsome trainer on social media. He demonstrated exercising on a board and a roller. 

he exposed his abs, biceps, and triceps. The point is that I should be more active, interested in exercising and movements, experience more exercises, and return to my 6 workouts a week routine.

Fri, Dec 20, 24

20:37 1st update

I have so much work

and I don't get to devote time to my health

Why am I here on Earth? if not to make the world a better place and not to put out fires.

another idea is to create daily content about health and publish it. 

10 minutes

there will always be work

so, it's Shabbat. I should rest, and postpone work for another day. I should enjoy my weekend.

I must sleep enough.

luckily, I had a quiet time for bowel movement today.

I'm sleepy now although it's 20:41. and my brain works less efficiently. As a matter of fact, I must rest in order to return to work. 

1332/30295

The, Dec 17,24

1st update

I smoked this morning

And had a coffee v milk , non dairy vanilla pastry, margarine free potato burekas, 2 clementines.

I went to the bakery 

I came to school, to work with colleagues, and young students after I had smoked so I have bad breath.

I finish at school at 15:25. At 8pm I have a theatre show. 

What about gym? Runs? Next week I might travel abroad.

1331/30295 

2nd update 10:13 I’m having a bowel movement and 6 more minutes to this break. 

I don’t want to eat fast. I have water. And clear vegan protein drink.

Exercising Dec15-21, 24

 Sun

Mon

Tue

Wed

Thu

Fri

Sat

Mon, Dec 16, 24

I need to enter here more often.

17:46 update

at the moment, my belly is full.

I overeat and I eat the wrong food

what can help me reduce the amount of food I eat and change my choices to healthier ones?

meditation

entering here, to the blog, more often. how many times a day will do? 

5 times a day.

let's simulate it: 

it is now today at 9:00

I started the day with third pita with chocolate, green tea and a cig

then I had 2 clementines

2nd update at 12:00

I had 2 more clementines, pita with hummus, eggplant salad?, cabbage salad, 

olives, cucumber, red bell pepper

what else did I have? 

this is a mess

there's also noise

I can write what I ate today:

I started the day with third pita with chocolate, green tea and a cig

then I had 2 clementines

I had 2 more clementines, pita with hummus, eggplant salad?, cabbage salad, 

olives, cucumber, red bell pepper

at home: 

hummus, vegan hot dogs, potato, cabbage salad, tomato, pasta, pastry with sprouts and carrots, 

3 quinoa balls, 

doughnut, 

decaf, vegan milk

at school:

cake, an apple, a clear protein drink, and a half sandwich with egg salad

(I feel stress in my belly now)

This is sort of what I ate today. 

and 10 minutes have passed. 

when will I workout? I'm gonna make a blog entry for this week's workouts

Sun, Dec 15, 24

 I started to eat today at 10:00

I ate pita with eggplant mayo cucumber tofu red bell pepper olives, 

a cookie, and green tea, and now it's 13:50

I'm going to spend more time out 

I have fruit

I plan to go to the gym

maybe for less than 1 hour before the lessons or maybe I can make the lessons earlier and go for 1 hour after them. 

in general, things are in control

today I had an insight

sometimes it's easier not to start eating than to stop eating

Sat, dec 14. 24

 19:58

Lately I smoke less

What am I telling myself that helps me smoke less?

You are tired. Go to sleep. Be patient few more minutes and anyway you’ll be at school. 

It makes the breath stink.

I didn’t eat ice cream today, although it was served.

Lately I walk the dog less 

My sleeps are less good

I need to cook

I need to make a daily salad

This week that is ending, I went 2 to the gym and didn’t run.

21:07 I chose coffee almond milk and a small chocolate pastry

These are choices that I would like to change in the future.

For example natural juice, water, fasting

I was in an assembly for releasing the hostages

And heard a father of two sons who are being held hostages and it was hard to listen

Maybe because I’m used to escape into emotional eating I chose coffee 

Maybe my partner wanted coffee and I join him

I remember that when I talked to the shopkeeper  I considered choosing black tea or green tea. 

Today morning I had a coffee and I think it damaged my concentration.

So, what can I do to change my habits?

I need to relax

My partner wants to travel abroad soon

So, he should lead this. Not me. 

Sat, Dec 7, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

 I started with cornflakes and milk

Then, small cheese pastry,

Then, Halva, 3 cubes of chocolate

I also ate banana

I'm having a coffee with milk

I also ate pizza.

13:39 water fast or at least 3 hours till 4:40 pm

1330/30295

Fri, Dec 6, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

1329/30295

Thu, Dec 5, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

1328/30295

Wed, Dec 4, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

1327/30295

Tue, Dec 3, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

16:59 I’m around many people

It’s a day off

And I am the one who thinks about celebrating with food.

I’ve already eaten leftover of a sandwich that was not mine.

And if to celebrate with food, why do animals need to suffer?

I had an extra fifth slice of pizza

But I also gave pieces to the dogs

And I made a rich salad

1326/30295

Mon, Dec 2, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

I bought pita bread (pitot). and it can be a substitute for the chocolate pasty in the morning. 

that's it. tomorrow my circumstances are changing. I will not live alone with my dog for a while. Another friend, his dog, and his cat are joining us. If you follow me, the same friend from the past three summers that changed my eating habits. I ate more when I spent time with him because I ate when he was hungry too. 

So, it might become more challenging but with Your help, I'll succeed in losing body fat even in the new circumstances. 

1325/30295

Sun, Dec 1, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

1324/30295

exercising Dec1-7

 plan: 3 power 60 min, 3 run 60 min, 1 yoga

Sun

gym1?

Mon

gym1?

Tue

Wed

gym

Thu

Fri

Sat

did:

2/3 power 60 min, 0/3 run 60 min, 0/1 yoga

1323/30295

Sat, Nov 30, 24

 I need a table with the menu and to tick v next to the uses.

1323/2920/30295

Fri, Nov 29, 24

 I’m thirsty

I’m with my dog out

I have pomegranate, apples, clementines and oranges

Lettuce

I in went shopping and bought a lot of food

Vegan

I need to rest. A friend is coming

And I have work and studies to complete.

23:10 Thank     I’m in bed

But I ate a lot

And now I’m not beating myself

I just try to grow, improve

I forgot my path

Wait, in a pizzeria I chose a vegan pizza

And what helped was listening today to a vegan podcast.

I have a lot of work, but I must find time for my health process. I must find a way to quit smoking and lose body fat.

1322/2920/30295

Thu, Nov 28, 24

 Me and my friend went to a theatre show

I looked at myself in the mirror. I looked like Kubeba, meaning, fat. 

Then, we walked on Rothshield boulevard.  

22:57 I smoked a cig. I need to learn to fill free time with other things. Like writing, writing a song, reading, thinking, praying, etc. 

it’s not only to read, write, pray, I also let my body digest the food and use the fat as energy. Lipolysis also happens during this time.

I need to brush my teeth, and go to sleep. I’ll journal now.

1321/2920/30295

Wed, Nov 27, 24

 

1320/2920/30295

Wed, Nov 27, 24

 I need a constant paper with the menu 

I'm going to prepare it now.

apples

cornflakes + v milk

quinoa

hummus, bread, jam, dates, walnuts, lettuce, red bell pepper

salads

clear protein drink

sandwich, fake meat, tofu, 

steamed vegetables, soup, baked vegetables

speaking about holistic treatment, I need a constant paper about my daily work

1319/2920/30295

Tue, Nov 26, 24

 I've eaten too much

Good things about today and what I’ve learned, my insight, etc.

I ran

I ate banana

I forgot to bring a cucumber or tomato to eat with the burekas

I didn't eat not vegan food this morning

I ate too much 

I live in a time and place where food is abundant

Sometimes a lot of food is served

But it doesn't mean we need to finish everything at this meal. I can taste

Listen to my belly

Stay light

I have at home

What’s going on with my quitting smoking?

I should just not touch it.

1318/2920/30295

Mon, Nov 25, 24

 I ran today

I ate my cooked food today

I ate bananas today

1317/2920/30295

Sun, Nov 24, 24

 10 minutes

I had my neighbor soup and noodles

and before broccoli + hummus, my cooked quinoa + lentil + tomato and hummus

I had later tea + v milk + cig

I had 4 puffs

I had an herbal tea and some salty cookies

before that at school, I had banana and later a banana

and in the morning, after 1 hour at the gym I had: vanilla pastry, potato burekas, coffee v milk and cig. 

today I was 1 hour at the gym before m school day. 

Tomorrow it's my run day. 

1316/2920/30295

Exercising Nov24-30 + Sat, Nov 23, 24

 plan: 3 power 60 min, 3 run 60 min, 1 yoga

Sun

1 power 

Mon

run walk 60 min 

Tue

run walk 60 min 

Wed

gym 2?

Thu

Fri

Sat

run 3 

did:

2/3 power 60 min, 3/3 run 60 min, 0/1 yoga

Saturday 19:35, 20 min

at the moment, I feel content in my belly.

I should fast. I might experience heartburn even if I won't eat for hours because ( that's my thought) the body cleans itself and there is a lot of debris in my body. 

the house is tidied. that partially. this is diary/ journaling, right? here I'm writing about my health and this blog is exposed for all. Nevertheless, this problem or issue is holistic. Everything realm in my life is connected to this problem of the way I eat and thus the way I look. 

So, should I write about everything?

I should write the title and later write about whatever comes up. If I want to heal, and this is a channel or outlet to do it, and I need to express other things as well, I should do it. However, I should keep in mind that this blog is open to the public. 

My Health Journey

I did an exercise erlier

I wore only underwear, sat in front of the mirror, and did a writing exercise, answering what can help me to lose body fat. It was good.

Why am I tired? because I need to sleep. I still have to walk my dog. 

If I go to sleep now, at 20:00, I will wake up at 5? and then I can go to the gym! or run with Levana. 

actually, I don't reject this idea. However, I'll put my clock alarm to 6:30. 

Will I smoke tomorrow morning before school?

Will I take the bicycle to school? On Sunday to Wednesday?

(This Thursday, my studies are online!)

it depends on the weather. Can I come to school without smoking?

wait a minute! It is true. lately I compulsively smoke, 

and I'm totally addicted

it's my work. it's crazy. this is the first evening which is free

still, it's my fault to have those extra lessons

about 6 lessons of 60 minutes a week.

This week I'm going to have 2 groups to check their tests.

let's talk about health

about making salads, eating my cooked food, avoiding some foods or overeating

what foods do I have?

I have bananas, apples, cornflakes, majadra, broccoli, hummus, bread, chocolate, v milk, 

clear protein powder, dates, Tilia herbal tea, black tea, 

1315/2920/30295

Exercising Nov17-23

plan:

3 hours of run

3 hour of power workout 

1 yoga 

 

Sun 

run- walk, 60 minutes.

Mon 

run- walk, 60 minutes.

Tue

60 min power

Wed

gym 2

Thu

run 3

Fri

none

Sat

gym 3

done:

3/3 hours of run

3/3 hour of power workout 

0/1 yoga 

Sat, Nov 16, 24

 constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

to eat more healthily, thus to lose body fat, to keep it off/ save my achievement and help others do the same. 

who do I want to be

what can help me to achieve my goals

keep doing 3 power workouts a week and 3 runs a week. increase the time of the run from 30 to 30-60.

eat your lettuce

quit smoking. you need your energy for those crazy days. 

eat bread, hummus, fake meat, v yogurt, cornflakes, fruits, salads, protein drinks, and your cooked food.

take fruit, cooked food, nuts and dried fruit to school, have water, make salads, eat more leafy greens, 

cook the broccoli.

watch healthy vegan videos, listen to vegans' podcasts, 

weigh your body, measure your waist circumference

relax

meditate

work calmly

talk calmly

learn how to do your work in a way that won't drain you

relax

take it easy

try to enjoy the way

enjoy the quiet that you can have

listen to your belly. eat more fruit and vegetables.

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

Tue, Nov 12, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

it's 22:41. it's late. I rested later in the day. my belly is full. I start to be tired. tomorrow is another long hard day where I take work home. I have another work after work. 2 hours but it's a lot. well, I can see it as something that contributes to my first work and something that is easy. but still. it's time. precious time. and I want to walk the dog, go to the gym after the second work and then another day is gone. 

my health

now I'm beginning to be tired

it's not the best time to write about it

the dog - also takes a lot from me. 

my family want me to visit on Friday. 

that leaves me Saturday to check tests. I'll do it quickly. but it's a lot of time.

I don't have time for fun. 

so the soldiers who get killed in the battle.

I ate my cooked food today

I ate out only in the morning.  that's a progress.

I should keep eating my food, but all the ingredients that will assure I eat my food and not out.

that's it. time to go to sleep if I want to pray in the Shiva tomorrow morning. I'm not sure it will work. and not on Friday too. 

1314/30295

Exercising Nov10-16

plan:

3 strength workouts

3 runs

1 yoga

Sun

60 min strength 1

Mon

30 min run

Tue

Wed

30 min run

Crossfit 

Thu

Fri

60 min strength 3

Sat

did:

3/3 strength workouts

2/3 runs

0/1 yoga

Sat, Nov 9, 24

 constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

eat more healthily, lose body fat, keep it off and help others do the same.

who do I want to be

what can help me to achieve my goals

I need another 5 pages notebook.

I should write down how my belly is: the famous column of LTYB; listen to your belly.

I have a note too.

controlling my work. when my work is in control, I can be available for my process.

I should be relaxed

I got a good advice for work: not to get emotional.

another tip: when I dedicate time for something, to do my best to do that only.

read Cheeke's book, listen to his podcast, watch videos that promote health

be at home, relax, enjoy being at home, 

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

Thu, nov 7,24

 I’m in college today

It’s 15:49

One more lecture

I didn’t bring food. I paid for it too much. I must bring food from home next time.

I smoked in the morning

And knew people would smell my bad breath

I made a sheet

Of 72 hours for avoiding smoking, with Your help

And immediately negative thoughts popped up

I told myself to observe them.

Next to each hour, I wrote the percentage out of 72 hours which is 100%, because this kind of way encouraged me on Preply.

It’s the weekend

But I have a lot of work

No h.w for me as a student today.

I’ll get home

I must tidy my house, walk the dog, work and a friend wants to visit.

I have constipation at the moment.

Another change:

I made a notebook from 5 papers. I clipped them.

One for health

One is the sheet

One is for errands

One is diary

The 5th is still free.

I’ll try to do run2 today

And tomorrow and on Saturday I need to finish run3 and gym3.

I signed myself to a dinner where I wrote I’ll bring a big rich salad. Tomorrow I’m giving 3 lessons

I hope to finish work

Otherwise, it will be on Saturday. 

Mon, Nov 4, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

pita, hummus, salads, fries, ketchup

chocolate almond croissant, coffee cig

orange pomegranate juice

half pita, pomegranate seeds, v chocolate

Run 1 - 30 min, run walk with my dog

what activity did I do today 

Run 1 - 30 min, run walk with my dog

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

My goal is to eat more healthily so I'll lose fat and keep it off and then be able to help others do the same.

who do I want to be

thinner, 

more professional at work

vegan

what can help me to achieve my goals

eat less

choose my food

find other satisfying activities

think more about my healthy choices

watch more vegan healthy promoter figures content

read more health content

listen to health podcasts

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

1312/30295

Exercising Nov3-9

   plan:

3 strength workouts

3 runs

1 yoga

Sun

60 min strength 1

Mon

run walk 1 30 min

Tue

Wed

Power 2 50 min

Thu

run walk 2 30 min

Fri

40 min power, 

30 min run

Sat

did:

3/3 strength workouts

3/3 runs

0/1 yoga

1311/30295

Fri, Nov 1, 24

   constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

  constant questions for a daily blog:

what did I eat today

mael 1: potato burekas, vanilla pastry, coffee v milk, cig.

meal #2: pomegranate

meal#3: 

half a pita, chickpeas, tahini, red bell pepper, tomato, tofu, 

dates, walnuts

decaf, v milk, cig.

I'm full. there's a dinner in the evening. I'm cooking at 3:30. 

till dinner, I should eat just apples or fast.

18:07 I ran Ran 3

I think I have gum inflammation 

I have a constant sweet taste in my mouth

I need to fast, become hungry, reach a loose belly, rumbling belly 

I need to act to end this bloating situation

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, and help others do the same.

let me arrange the order.

My goals are to eat more healthily so that I lose body fat, keep it off, and then be able also to help others do the same.

who do I want to be

I make healthy choices.

I wash the dishes once a day.

I eat my cooked food every day.

I make a salad every day. 

I dedicate at least 30 minutes a day for food preparation. 

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

8:35 1st update of 10 minutes

I need to dedicate more time to food preparation: cooking, making salads, making sandwiches, 

making smoothies. 

I need to choose more homemade food and healthy food that I have.

I started the day again at the bakery. 

I must finish work, it will make me feel better and free to direct health activities.

I plan to complete Run 3 today. 

I tool a picture of my bloated belly this morning. I can post it. 

1310/30295

Thu, Oct 31, 24

 9:17 1st update

It’s a free day

The bakery is not on my way

I have pita. Chocolate, coffee v milk, tofu veggies at home

But I rode the bakery and had yeast 

Chocolate cake, coffee v milk cig and potato burekas.

I also bought an omelet cream cheese sandwich.

I'm now on my way to volunteering day

Hopefully, I'll be back by 4 pm

I took water, the sandwich, and 4 apples.

For this week I need to complete 2 more runs: Run 2 and Run 3. And a yoga lesson.

I have work I must complete this weekend

And I’m going to a dinner where I need to bring a dish.

12:29 2nd update

We were told to bring lunch

But in the end there was food

I ate a whole almond croissant

Although I wasn’t hungry

But I was attracted to it

And now although I’m still not hungry

I’m having my big omelet cream cheese sandwich.

I have apples in my bag

Pomegranates at home

12:38 finished the sandwich. I must fast.

Wed, Oct 30,24

 20:52

I don't have a good feeling in my belly

It’s bloated

I ate out twice today

And was thinking about a third time

But with Your help managed to control myself.

I should prepare more food. This is my solution. 

Choose my food more. I have apples, pomegranates, lettuce, tomatoes, red bell peppers, parsley, cilantro, lemon, tahini

Why doesn't it work? Maybe I need to think of these foods more?

Tue, Oct 29, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

 constant questions for a daily blog:

what did I eat today

potato burekas, tomato, pickle, chocolate pastry, coffee v milk, cig

sandwich omelet cream cheese cucumber tomato

what activity did I do today 

I'll do gym 2 or run 2 with the dog.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose my body fat, keep it off, eat more healthily, and help others do the same.

who do I want to be

what can help me to achieve my goals

listening to Cheeke's podcast, reading his books

listening to my belly

writing here

journaling

praying

doing writing exercises

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

I could have a pita with tofu veggies and another piece with chocolate, coffee and cig

but I was attracted to the fresh potato burekas at the bakery

what could help me?

meditation, long runs, discipline, other thoughts, thoughts about my healthy food

let me lie myself or act, saying 

the pomegranate at home is so delicious

I'm looking forward to having it, to preparing it

I'm looking forward to cooking quinoa, buckwheat, green beans, 

I'm looking forward to cooking brown rice

I'm going to cook a small amount 

I might freeze my cooked dishes

I'm looking forward to stepping on my scale and measuring my waist circumference

I'm looking forward to making a salad with lemon, tahini, chia seeds, 

tomato, red bell pepper, tofu, walnuts, pickle, lettuce, parsley, and cilantro

I'm looking forward to growing vegetables on my balcony

I'm looking forward to this week's Run 2 and Workout 2 and completing the 15 minutes from Sunday's workout. 

I'm looking forward to feeling a loose belly sensation

I'm looking forward to feeling my body consuming its fat

I'm looking forward to my body particles breaking my fat and using it as a fuel for energy

I'm looking forward to feeling lifted in my spirit

I'm praying and wishing to come to school tomorrow while avoiding the bakery, smoking, and having coffee and chocolate. Instead, I wish to come to school and fast until I feel a real hunger and then to have my healthy food.

I'm looking forward to having clean days and weeks free of smoking.

With Your help, which I ask for, I can avoid smoking and just not doing it.

free writing

yes, the burekas was tasty, the sandwich was tasty, 

I forgot my cigs at home and bought a new pack, 

1309/30295

Mon, Oct 28, 24

 constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

potato burekas, red bell pepper, cucumber, mushroom burekas, chocolate pastry, coffee v milk, cig. 

11:26 4 small apples and about 5 dates. 

and I was close to a fall. 

after run 1

at home, half pita, tofu, Indian pickle, cucumber, red bell pepper, olives

coffee milk, cig. that's a fall.

I made pasta, I cooked, and added tofu, olives and tomato sauce. a third of a package of pasta.

a fall: a third pita with v chocolate, coffee v milk, cig.

what activity did I do today 

I plan to run with my dog.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, and help others do the same.

who do I want to be

non-smoker, thin, healthy, leading a healthy lifestyle

I run 3 times a week, go to the gym 3 times a week for power workouts, I go to a yoga class once a week

I eat my food

I avoid as much as I can eating out

I break my addiction to eating out

I find satisfaction in homemade food and other activities.

what can help me to achieve my goals

meditation, running, gym, 

making a daily salad, cooking, eating my cooked food, 

reading and watching health content (that's what I should do next here, in my free time I have till 8:30)

listen to Cheeke's podcast

reading Cheeke's books

writing in this blog, journal, analyze my days/ moments/ experience

learn new bodyweight exercises

what is my menu, what food do I have, 

apples, dates, clear vegan drink, 

cucumber, red bell pepper

tofu, potatoes, 

pomegranates

what is my food plan for today

apples, dates, clear vegan protein drink

potato, tofu

pomegranates

a salad

cooking a dish of quinoa and lentils.

I finish to work at 12:55. I'll try to finish with my run 1 of this week.

WOW, I could go to the gym, but no. I won't go for 15 minutes.

I should prepare a pomegranate today.

I should finish the potato and the tofu. 

I all the time want to eat out, I don't feel like having these potatoes from I don't know what day and tofu from I don't know when. 

let me think of a solution.

I must run

I'll eat the potatoes and the tofu, and then I can have food out.

it's not the best solution

maybe I need to let myself eat falafel in 10 Shekels on Dov Hoz Street.

I'll see. I have a lesson to give soon and I want to finish my run 2 ASAP.

how long did I spend on this blog out of a goal of 60 minutes

20 minutes

falls analysis

I was attracted to the bakery, to the potato burekas, 

to smoking, coffee, chocolate pastry

I'm used to consuming these materials.

how can I stop it? 

I need to relax. I need to work more calmly.

I need to work on my way of work, that would be good.

I need to prepare my lessons. it will reduce my stress. 

but it's not enough. because I had 17 days of holiday without those lessons and I still smoked, ate out, etc.

I should write more on this blog, journal, and analyze what happens to me, with me, in my life.

free writing

I started my day today again with a fall. again with the bakery. again with burekases.

it's winter clock and I came early to my workplace. if it gets noisy, I'll find a quiet room.

the tofu is too much in the water. I change the water. but I'll have to remove the outer surface.

tomorrow I plan to use the winter clock again, but to go to the gym earlier than when I did on Sunday. 

I also want to complete 15 more minutes at the gym. 

but let's talk about today

or about a general plan to quit smoking

quit eating burekases

avoid thinking about eating out.

maybe I need to think more about my homemade food.

and to find other satisfying activities.

22:31 what was wrong about today? why were there so many falls?

because of the extra lessons I gave after school

but can't I give those lessons and stay clean?

I can

there were some insights the other day?

prioritize your healing 

put in the highest priority, that you can help other people

just don't (smoke)

choose the good inclination

there was something else.

listen to your belly

I have a lot of healthy food

I have an abundance of healthy food

(quinoa, chickpea, beans, green beans, pomegranates, apples, dates, 

buckwheat?, pasta, brown rice, tomatoes, red bell peppers, 

lettuce, parsley, cilantro, 

tofu, lemon, tahini, 

tomato sauce, chia seeds, v milk, walnuts, pumpkin seeds)

am I going to the gym tomorrow morning? that's a good idea

do I need to allocate time for smoking? eating out before school?

can I avoid cigarettes before school?

I teach from 8:30 to 14:40 

and then I have a lesson at 15:00, and a lesson at 18:30-19:30.

at 20:30 I'm socializing.

I don't know. worse case I'll work out on Friday and Saturday and run on Tue, and Wed.

maybe I should know and make a decision now. I decided today about Thursday.

If I want to do 1 hour (and then I won't shower before school)

of workout at the gym and finish it at 7:30, start it at 6:30, and walk Levana at 5:50, I need to wake up at 5:50.

I decide not to decide.

let's get back to the point

if there's such a thing or if there are few points

I should sleep well, I should turn to my healthy food, I need to make sure I have a lot of healthy food and take it with me to work, 

Exercising Oct27-Nov2

  plan:

3 strength workouts

3 runs

1 yoga

Sun

45min strength 1

Mon

run walk 1

Tue

45min strength 2

Wed

1-hour power workout 3

Thu

run walk 2

Fri

run walk 30 minutes - Run 3

Sat

did:

3/3 strength workouts

3/3 runs

0/1 yoga

Sun, Oct 27, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

what did I eat today

clear vegan protein drink

potato burekas, small chocolate pastry, coffee v milk, cig, small sandwich with cream cheese, omelet, vegetables, gum

2 apples

4 apples, 4 dates

falafel, bean pastry

coffee milk cig

what activity did I do today 

45 min power workout.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, help others do the same. 

who do I want to be

thin

I eat healthily

I'm not addicted to food

I quit smoking, I don't smoke before school/ meetings/ college

I run 3 times a week

i weigh 74 kg

I have a flat belly

I look great, younger, I have thin face, 

what can help me to achieve my goals

make a salad everyday

cook

eat my cooked food

prepare food

make sandwiches

think about my food, home-made food

don't miss workouts

write about the process

read about health. 

avoid eating when food is still being digested

get inspired, consume health content, 

what is my menu, what food do I have, 

tofu, canned chick pea, apples, dates, clear vegan protein, 

tomato, cucumber, cilantro, walnuts, chia seeds, lemon, red bell pepper, 

dates, v milk, pita, potatoes, quinoa, tomato sauce, lettuce

tilia herbal tea, pumpkin seeds, 

what is my food plan for today

water

tomorrow - to come to school 

if I smoke to do it at home

my ideal plan:

at school I have some apples and dates

I can prepare pomegranate seeds in the morning and take it

I can take the potatoes if they smell ok

I know, I don't to prepare food there

although today I saw 2 colleagues make a daily salad

I can buy more fruit to school, like grapes, 

at home I should 

cook 

and make a salad

although I have, at the moment, 4 online lessons and 2 more walks with the dog.

how long did I spend on this blog out of a goal of 60 minutes

I didn't measure today.

free writing

I feel my tits

I should concentrate and think about my food

maybe tomorrow, beside apples, dates

and protein powder

I'll bring more food to school. like a sandwich.

and when I return home, I'll cook, and make a salad

I sense my fat. that's horrible. how can I get rid of it?

I should consume external health content

I actually listen to health podcast today

but I also need to read about it and focus on it.

10:17

I smoked at 8:00? And still has the bad breath

I mustn’t smoke before school 

I should quit smoking in general

1307/30295

Sat, Oct 26, 24

 9:04 again a fall

Because I could make a coffee at home, a pita with tofu and chocolate and smoke at home. 

Instead, I paid 50 nis for half avocado sandwich, coffee with regular milk and chocolate pastry. I’m not changing. Because I’m stressed. 

I should meditate. And pray. 

Fri, Oct 25, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

free writing

10:37

This week, I did 3 run-walks and 3 strength workouts at the gym.

didn't do yoga.

 what did I eat today

I finished the salad I made two days ago

I ate 2 small chocolate pastries, coffee + milk, cig

10:41 clear vegan protein drink

after an exciting activity

I had 3 burekases: potato, mushroom, spinach and a sweet pastry of poppy. this is a fall. 

then at home coffee v milk and cig. 

16:52 pomegranate

grape juice, a bite of Chala

then, again, a fall

lafa salads hummus fries ketchup

coke cig.

what activity did I do

my third power workout

my weight

100.2 kg

my goal weight is 74 kg

I need to lose 26.2 more kilograms

my waist circumference

113.7 cm

my goals

1. to lose body fat

2. to keep it off

3. to eat more healthily 

4. to help others do the same

who do I want to be

I'm thin. my belly is flat. I weigh 74 kg. I can do 20 chin-ups in a row.

I can easily run 10 km. I run 3 times a week. I do yoga once a week and I go to the gym 3 times a week.

I diverse my workout. I go to dance classes, movement classes, calisthenics, free-flow, acro-yoga. 

I learn and practice bodyweight exercises. I try new sports programs like CrossFit. 

I eat salads everyday

I'm vegan

I take B12

I'm strong, fit, happy, muscular, shredded, jacked, lean, thin, ripped, 

I look younger

I avoid overeating

I eat fruits

I cook my food

when I go to a dinner I eat moderately. I finish the event feeling light and without bellyache.

I can see my ribs

I can see my abs

I don't smoke

I avoid unhealthy food as much as I can ( alcohol, cakes, pita, lafa, fries, fried food, cookies, coffee, sugar, oil, salt, processed food, industrial food. 

what can help me to achieve my goals

listening to my belly.

at the moment it's not empty

I should drink water

wait for hunger

then I have watermelon, apples, and lots of other foods. 

relaxing

avoiding eating as long as my belly contain food

avoiding smoking on Shabbat 17:35-18:34

avoiding smoking, coffee and the bakery on Sunday morning

keep weighing and measuring my waist circumference daily

learn about movement

get inspired

watch all Yuval Garb's videos on Instagram.

drinking water

blessing the food I eat.

filling my tasks on time ( preparing lessons in advance, preparing Sunday's lessons)

writing in this blog

journaling

spending more time at home

eating food that will make my sh*t look like bananas, meaning more fruit and vegetables. especially fresh. 

watching Simnett Nutrition videos.

what is my menu, what food do I have

watermelon, tilia herbal tea, walnuts, 

tomato, cucumber, cilantro

lettuce, parsley, potatoes, 

tahini, tofu, dates, 

apples, pumpkin seeds, olives

pickle, red bell pepper, 

what is my food plan for today

meal 1: watermelon

meal 2: salad with chickpea, tahini, cilantro, parsley, olives, tofu, cucumber, chia, pumpkin...

meal 3: apples

meal 4: dates + walnuts

how long did I spend on this blog out of a goal of 60 minutes

30 minutes

free writing

at the moment, my belly is not empty, it digest hard food to digest, that is the doughs

and margarine

I have food at home, I must repeat this mantra

but when I was out, this idea enter my mind and didn't leave it

and then at home, I continued the self-destruction, by smoking and having a coffee

I must find a way to get out of this loop

maybe I should pray to You more

maybe I need to ask You for help

I had 15.5 days of a holiday

and I keep eating those burekases.

I MUST FIND THE WAY TO CONTROL MY EATING AND TO EAT HEALTHILY.

20:21 I feel bad

There’s a pressure in my belly

It’s bloated

I feel my cheeks, the heavy breath, I don’t know

J could go home and cook pasta

I chose to eat out lafa with salads

And fries.

Why? Someone canceled a meeting 

And I went to an event without dinner to meet him

And the other friend has already made other plans

And I wanted dinner

Lafa with salad was more instant

But now I feel bad in my belly.

How could I go home? It felt lonely, 

Again, every time I feel the void, I run away

I think what food around can excite me

This is good stuff

I must be more aware of my behavior

This is the way out, the way to change

Why did I have coke and cig at home later? 

To finish the fall, 

To give up entirely

Because of the pain I caused myself with the food I ate

1306/30295