Monthly Fitness Update (March 2019)
I am happy to see that despite some stagnating metrics seen during the period, I now find myself only a couple of pounds away from reaching my goal. When I set my goal at the beginning of the year I was not as aggressive as I have been in my past because my objective was to set a goal that was reasonable and achievable in order to maintain my motivation. I also want to create a base weight where I can build upon into my next phase of my longer term goals. this will be more related to my body composition where I want to focus on enabling my body to have better flexibility and strength in search of a more healthy body.
I was a little concerned about this metric has towards the end of the period I could not resist and fell into a cheat day while I was on vacation in Columbia. in the past, I was much more strict about cheating in varying from my diet but the reality is that with so much other things going around in my life such as a busy workload, sometimes strain from the line helps keep our sanity. Luckily, the cheap day did not hinder my progress as when I returned I have found a rhythm on my diet once again. I have also started to be more focused on doing Intermittent Fasting on a daily basis. My eating window is now down to 4-6 hours a day. Some supplements, like Fasted, has helped me achieve this in conjunction with my love for coffee. I am currently aggressively pursuing this strategy as I want to prepare for another upcoming trip that I have with the family which I have already determined to be my next cheat period for my diet. I will try to get prepared to load during that time in an effort to not fall behind my longer term goals.
Where I have been most consistent has been in my ability to get at least minimum spouts of activity within my daily routines. With the exception of the days that I was on the island reading and relaxing during my vacation, I was able to achieve each daily goal last month. This has become easier for me as I have been treating these sessions as more of a therapy during some tough periods that I have had in the office. while I have not been able to really mix up my training other than add some more weight training in the mix, I have benefited from separating the time to get him break a sweat on a daily basis. I have also seen the benefit of having more than one session a couple of days a week. however, I believe that the next couple of months as things start to settle down around me I will be able to start trying new things with my exercise regime.
One of the concerns I have had always with my someone extreme approaches to dieting and fitness is how my vitals and key indicators of health perform. I was able to do a wellness screening in March to see how, if at all, my vitals have been impacted by my changes. I was happy to see that in almost every metric the screen for, we’re all within the healthy indicators. The only exception that I had were the levels of my HDL which is the metric that measures the “good” cholesterol levels in my body. this was surprising as I often include nuts and avocado in my diet that supposed to help in that area. However, fish and seafood are not visible in my diet but that changed during my vacation. Been on a diet that is low carbohydrate in comparison to others and also high in fat, has had me more sensitive to these results. However in seeing some of these key indicators being within healthy ranges as me positive in my continuation to these efforts. My next screening will be with my doctor towards the end of the year where I can adjust if needed.
I have also continued to integrate my journey with health and fitness to our ecosystem with @actifit. The project continues to develop and grow amongst the community which continues to encourage myself about the overall ecosystem we are building. The way that they continue to deploy updates and engage with the community is a great example of how any project considering to create an Dapp should do so. They also have continued to build ways to reward users across the platform. This is probably why their Steem Power continues to grow even in an environment where in competing projects are seeking as well! Given the additional announcements of the deployment of their token outside of the platform, the future continues to be very positive in that options continue to be added in the ways of engagement and marketing. I can no longer see myself without using @actifit as it is one my motivators to not only engage in the ecosystem but also improve my fitness and health.
While this initiative originally started for the over-arching benefit to my health, I will not lie to say that I feel encouraged by the progress I have not only seen but feel as I wake up every day to engage my life. Also, it will come in to more benefits as the summer approaches and my self-confidence can improve as I will feel “fitter” than I have in the past. I guess more trips to the beach will be in my future as we approach the hot summer days. I don’t think it is too late to start if it is something that you had wanted to do since the beginning of the year but for whatever reason life has gotten in the way. Look for motivators to get you started and get back on track to improve your fitness and health because at the end of the day it will provide us with the only asset we cannot buy, more time on this Earth.
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Congratulations...I think you are going on the right track with your diet and including exercise which is very important. For the last 6 months or so I've been getting acquainted with Gundry MD and his life style changes to improve health and stay young while you age. He sells health supplements and there are many advertisements for them, but I would strongly suggest reading his new book, "Longevity Paradox" which you can get on Amazon. It will open your eyes to a new life style of living healthy and focus on your microbiome, which are you gut bacteria...both the good ones and bad ones and how they affect your health. The goal is to eat foods that make your good gut bacteria thrive and NOT eat those foods that otherwise make your bad gut bacteria thrive and consequently cause health issues. Gundry is a cardiac surgeon with 16 years of experience and for the past 19 years he has changed his practice to advising patients on eating the right foods. After you read his book, then subscribe (free) to his weekly podcasts and learn even more. He also has good tips on Instagram. I'm a retired pediatrician, and I can tell you that medical school doesn't train you well in advising patients on nutrition...plus there is so much that has been discovered in the last 20-30 years that Gundry shares with his followers. Let me know your comments...I'm joining his life style model.....good luck to you and best wishes on your journey to great health!!!
I will definitely check it out as I often worry about the rest of my family as they have better genetics than me but I often think that it doesn’t mean that they should not be watching what they eat as I think it all eventually comes back to us! Thanks for passing by and sharing this information!
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It's interesting that you mention genetics in your family. My wife and I have several friends in the local retirement village who have reached the ages of 90 and above, with a few over 100. I used to say that those people had "good genes", but Gundry points out that it has nothing to do with your genes. Back in the previous century to two, people had an average life span of 40-45 years, but still many people lived to be well over 70. I do a lot of genealogy and I agree with that. In those days they didn't have antibiotics and cures for many medical conditions. Now with those advances the average life span is in the 80's....but Gundry points out that in the last 3 years, the average life span is decreasing....because of all the additives in our food, like antibiotics (fed to the animals we eat), added sugars (to everything) and Roundup (glyphosate in the product) that is used on gardens, golf courses, and sprayed on all vegetables grown...plus the chemical in plastic bottles to make them more pliable.....all killers to our gut microbiome. So, it's not our genes, but what we feed our gut bacteria that is shortening our lifespan. Being aware is an eye opener! Gundry explains it better than me. Best to you and your family....
Wow you should be very proud of yourself. What you will find, since you have seen results, is that you won't want to stop working out because it makes you look and feel good, after awhile, it comes addicting.
And it's Ok to reward yourself with some sweets every now and then.
“Some” is the key word as I exaggerate everytime and eat a dozen donuts instead of one or two!
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To me, i will say i have really improved in my body fitness for the part 4 month of this year compare to last year. I stay more fit, i did more fit, and i am fit compare to last year
Great! Improvements are great to experience as they motivate for the future.
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