my plan:
1. weekly sessions about health and relationship
2. daily record of what I eat, good and bad
3. 3 power workouts and 3 runs a week
4. daily weight and belly circumference measuring
5. writing a menu for today
6. daily meditation
7. daily balance check
8. food preparation
9. washing the dishes
10. going shopping for food to prepare at home.
11. daily keeping the fire of motivation by consuming inspiring content
menu:
1. protein smoothie + leaves + fruits
2. water, herbal tea, fresh juice, homemade lemonade, mint infusion,
3. vegetable soup (celery, potato, pumpkin, root, chickpeas, lentils, parsley, carrot, garlic, onion)
4. cereals: brown/red rice/ buckwheat/ quinoa, legumes: mung beans, lentils,
5. edamame
6. sandwich: hummus, tofu,
7. vegetable green salad
8. healthy noodles + tofu + tomato sauce
9. dates, dried fruits, nuts (walnut, pecan, pistachio, almond, Brazil)+ seeds (flax, pumpkin, sunflower)
10. fruits.
I'm bloated. because of the baked goods. I'm addicted. this is an addiction. I consume foods that are addictive. flower, wheat, cheese, caffeine, nicotine, chocolate, sugar,
I fuel myself with the wrong fuel
I have an off day
and I started to fill it with my addiction
the first episode is over and thank You I'm home. and I've started to make a plan for this schedule-free day.
I have a lesson to give
a workout to complete
I actually can do 2 workouts today, since it's a free day and since tomorrow I'm traveling north.
so, yes, I'll try to have 2 workouts today.
I have a plan.
maybe I'll write it on top of this entry and copy and read it every day.
done. plan and menu.
tips for myself:
I should take the note on which I record what I eat, and the menu everywhere I go.
other thoughts:
last week I did all 6 workouts.
This week I'm adding more habits: weight, belly circumference, meditation, recording everything I eat,
having a menu,
that's a lot of added habits to implement. good luck to me.
it's been a while since I opened the helping tools document.
maybe I'll open it now, at copy the tools that touch me right now:
learning in English about teaching
spread a message (daily)
(60 minutes walk)
standing work
(positive) brainwash
reading the news, watching the news
saying I love you in front of the mirror
half an hour for myself
exposing to sun
writing about my relationship
gardening
OA - meetings, reading, tools
grounding
reading books: Caligula, vegan bundle, raw food bundle, raw food explained, habits, how not to die, yoga, the mind illuminated,
reading: mentality article, nutrition article, fitness article,
singing, karaoke, lyrics, Smule
5 minutes naked in front of the mirror,
Gaash beach, Hilton beach,
in order to live and enjoy living I want to have a pleasant feeling in my belly
I want to lose body fat
how can I do it?
I need healthy foods
I need to change my behavior
I need to change my thoughts
I need to change my choices
I need to be motivated all the time
I must read beneficial content
I need to decide whether to take a course about nutrition or the psychology of sports.
at this moment I think I'll take the latter.
so maybe I need to add a tool named keeping the fire (of motivation) by consuming inspiring content daily. it can be through YouTube, Facebook groups, X, an article, a book
I can add it. it was added.
more helping tools
Jerusalem
30295 - posting promoting health content
reading the helping tools
Tel Aviv promenade
Tel Aviv
HaYarkon Park
music, sunrise, sunset,
learning English, a vocabulary of a topic, one word, 10/30 words, Quizlet, grammar,
fun, intimacy
sorting my stuff, sorting the papers
Reddit, YouTube, podcasts, a nap,
learning by reading about nutrition
free reading (in English)
reading and learning about exercises
the 12 steps (answering the questions in writing/ out loud)
Practice making a speech
spiritual article
ok, this is the end of 1-hour weekly health session. good luck today.
1198/30295
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