Appalachian Spring: David

Friday

00   Meditation (time in minutes)
6     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
6     Exercise (1=Couched it, 10= stretching + cardio, + strength)
30   Exercise (Minutes)
8     Mood (1 = Angry, Anxious 10 = Joyful, Content)
L/N  Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
209.8   Weight

How my day went:  Mucho Bueno. Weighed in uner 210lbs yesterday. Did 1st 30 Minute Circuit class. Learned machines, ready to implement M,W,F circuit machine training. Need to find app to track workouts.

Notes/Action Items:

FYI: BIG benefits. Not ready for intense workouts yet.
High-intensity Interval Training Improves Mitochondrial Function  (HIIT)
https://www.fast-exercises.com/
https://www.youtube.com/watch?v=SHN-4ve81TY
http://ahealthylifeforme.com/hiit-workout-week-1/
https://www.youtube.com/watch?v=UMhLBPPtlrY
Insulin Resistance is cause of obesity, not vice versa. Cure Insulin Resistance, not obesity will take care of itself. Blaming the obese, is blaming the victims. Reduce sugar intake of sugar...

Appalachian Spring, David + Adrian

Wednesday

10   Meditation (time in minutes)
4     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
4    Exercise (1=Couched it, 10= stretching + cardio, + strength)
30   Exercise (Minutes)
3    Mood (1 = Angry, Anxious 10 = Joyful, Content)
M/Y  Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
211.3   Weight

Plantain snack @ 1:15 am...Not good.

How my day went: Picked up Weejee from vert. $1900 and a lot of stress, looks like she will be with us for a while. Procrastinating the last piece of my taxes.

Notes/Action Items:

1. Pick time to Journal at least once a day...1st thing
2. Get buddy...or buddies to go thru together  A. Call Gym. B. Ask Nathan (Check in one a week)
3. CHECKLIST & Other Good Bits For CHANGING BEHAVIOR AND HABITS (pick one a day)
4. Adaptability: Clifton 2.0, NOW Theme. Apply this skill to making personal progress.
Futuristic and Positivity.  Do personal examples or few sentences about self. .
5. Mise en place: Mise en place is a French culinary phrase which means "putting in place" or "everything in its place."  Good organizing concept gong forward.

6. Get Recipe app to Adrian.
7. Unprocrastination Challenge: Train Yourself with Daily Sessions: From Zen Habits (See below)

From Adrian call on 9/19:
Notes & ToDo:
x 1. Go back to Doc for labs
x 2. https://zenhabits.net/
x 3. Look at filling our A's Daily Journal
x 4. Get buddy...or buddies to go thru together
x 5. Emphasize meditation
x 6. What is my "go to" when getting off track? The Big Leap?
x 7. https://learningcenter.unc.edu/

Adaptability
Learn More About the Clifton Strengths Finder Theme

You live in the moment. You don't see the future as a fixed destination. Instead, you see it as a place that you create out of the choices that you make right now. And so you discover your future one choice at a time. This doesn't mean that you don't have plans. You probably do. But this theme of Adaptability does enable you to respond willingly to the demands of the moment even if they pull you away from your plans.

Unlike some, you don't resent sudden requests or unforeseen detours. You expect them. They are inevitable. Indeed, on some level you actually look forward to them. You are, at heart, a very flexible person who can stay productive when the demands of work are pulling you in many different directions at once.

Unprocrastination Challenge: Train Yourself with Daily Sessions

BY LEO BABAUTA

I’ve never met a human who was immune to procrastination — we do it when we’re feeling overwhelmed, faced with something difficult or uncomfortable, or when we just don’t have the mental energy to be focused.

But while we can’t “cure” our procrastination, we can train our mind to overcome it when we need to focus.

The best training, I’ve found, are daily sessions (or multiple sessions a day, if you’re feeling ambitious).

So I’m issuing the Daily Unprocrastination Challenge for this month!

Here’s how the challenge works:

Commit to doing the challenge — either by making a public post the #dailyunprocrastination hashtag on Twitter or Facebook, or [joining the challenge in my Sea Change Program.
Pick a time and set a reminder — for example, you want to write every morning at 6am, or do an Unprocrastination Session when you first start your work day. Set a reminder so you don’t forget to do it at that time. Visual reminders, like a note, also help.
Create an Unprocrastination List. This list will be what you work on the entire month. Put on this list things that you’ve been putting off — maybe a big work project, maybe writing a book or report, maybe studying, maybe drawing or practicing piano, maybe reading or a project at home. Small and big, important or not. But put the most important things at the top. Your rule is: you have to start with the top item, and use that for your Unprocrastination Sessions until it’s done (it might take several sessions spread over three days), then do the next thing on the list. This way you’re not procrastinating on the important stuff. Don’t worry — you only have to do it for 20 minutes a day! That’s the beauty of the session.
Do a 20-minute focus session. Your Unprocrastination Session is a focus session, where you start a timer for 20 minutes (10 minutes if you can’t seem to manage 20 minutes) and do nothing else but the one task you picked, for that session. When the timer goes off, you’re done! You can keep going if you are moved to do so, but that’s optional. While you’re in the session, you can’t switch to anything else, can’t check on anything. You can only do that one task. But you only have to do it for 20 minutes, so it’s doable. If it’s too hard, do 10 minutes.
Repeat daily. You can do several sessions a day if you like — especially if you’re already pretty good at getting things done. But the minimum is one session a day, every day. Even weekends (you can do home tasks on weekends if you like).

Through these sessions, you’ll be training your mind to tackle the things you’ve been putting off, one session at a time. One bite-sized chunk at a time.

This kind of mental training is incredible — it starts to build trust in yourself that you can do it, that you don’t have to run, that you can handle the hard stuff.

It can also be mindfulness training, as you see yourself tempted to put it off, but you pause instead of running, then just focus on taking one tiny step. Even just turning off your phone is a tiny step. Then another, and another. Or maybe you mindfully notice your urge to switch to something else, once you’ve gotten started. You can pause and notice the urge, be there with it, fully feel it … without acting on it. Then get back to the task. One urge at a time, you’re training yourself to be mindful of urges without acting on them.

If you find yourself needing help, I highly suggest getting others to support you. In my Sea Change Program, we have a weekly check-in, multiple articles on the topic, and I will be doing a webinar on unprocrastination (called “The Art of Failing to Procrastinate”) this weekend.

Appalachian Spring: David

Sunday

10   Meditation (time in minutes)
4     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
1     Exercise (1=Couched it, 10= stretching + cardio, + strength)
00   Exercise (Minutes)
4    Mood (1 = Angry, Anxious 10 = Joyful, Content)
4/Y  Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
110.8   Weight

How my day went: Getting taxes done, finally.

Notes/Action Items:

Appalachian Spring: David + Adrian

Wednesday Sept 19, 2018

00   Meditation (time in minutes)
0     Eating Well (1=Lost it, 10= Healthy = Protein, Veggies, some fruit, minimal carbs)
0     Exercise (1=Couched it, 10= stretching + cardio, + strength)
00   Exercise (Minutes)
0    Mood (1 = Angry, Anxious 10 = Joyful, Content)
L/Y  Lower Back Pain (None/Low/Mod/High) /Took Ibuprofen before bed Y/N
211  Weight (Saturdays)

How my day went:

Notes/Action Items:

Adrian Session:

Notes & ToDo:

1. Go back to Doc for labs
2. https://zenhabits.net/
3. Look at filling our A's Daily Journal
4. Get buddy...or buddies to go thru together
5. Emphasize meditation
6. What is my "go to" when getting off track?  The Big Leap?
7. https://learningcenter.unc.edu/   



8. Look for best way to use Adrian

Appalachian Spring: David

Friday

McDonald's Burrito & coffee

1/2 peanut butter sandwich & apple

Meatloaf, green beans, pinto beans

chicken BBQ on thin bun, baked beans

Thursday

Mandarin chicken, green beans, mixed streamed vegetable
Sushi

Appalachian Spring: David, + Adrian Call

Wednesday

00  Meditation (time in minutes)
0   Eating Well (1=Lost it, 10= Healthy protein, Veggies, some fruit, minimal carbs)
0   Exercise (1=Couched it, 10= stretching + cardio, + strength)
00 Exercise (Minutes)
0   Mood (1 = Angry, Anxious 10 = Joyful, Content)
211.8 Weight

How my day went:

Notes/Action Items: Session w/Adrian:

Future Plan:

ToDo:

1. Set up folder for Adrian's email to me.

In the "to" field, enter the Gmail address with the periods. 6. If you want incoming messages for that address to go directly into a designated folder, select the options "Apply the label" and "Skip the Inbox." You must apply both filters, or else the mail will go to the new folder and your regular inbox

2.FYI: Future session 10:30a on Wednesdays.

3. Established Patient with Betty Haswell, PA-C Sept 17th, Monday (labs?)
4. Review template, use formats you want. (Templates for Daily Journal)
5. Establish goals, send to Adrian
6. Keep Digestion diary mods bowels movens energy etc for next 7 days.

Session 1 ​Assessment and Profile – Housekeeping and logistics of how we will conduct our sessions. Establish what you want and what you need from HFD Sessions.
Food and You - Best foods for you, Recipes, menus, snacks, quick fixes, eating out, food prep and cooking. Takeaways & homework.

Session 2 ​Digestive System health, Allergies, Food Intolerances, Parasites and Bacteria in the Gut, IBS, Leaky Gut, Inflammatory Issues, Blood Sugar Imbalances. Determining digestive condition and ways to improve it. Takeaways & homework.

Session 3 ​Grocery Store Logistics – Onsite Tour (if possible), Face-to-Face Live Remote at Store, Shopping on A Budget, Healthy Food Shopping Lists, What Are Labels. Takeaways & homework.

Session 4​Fitness – What fits your body, time, motivation, where to begin, design fitness program, videos and DVDs for demos, resources. Takeaways & homework.

Session 5 ​Supplements, herbs, tonics, teas. Education and information of what, why, where and how of supplements, herbs, teas and other remedies of interest and relevancy.
Motivation, Inspiration, Accountability, Lab Evaluation and Takeaways.

Appalachian Spring: David

Tuesday

10  Meditation (time in minutes)
5    Eating Well (1=Lost it, 10= Healthy protein, Veggies, some fruit, minimal carbs)
1    Exercise (1=Couched it, 10= stretching + cardio, + strength)
00  Exercise (Minutes)
7    Mood (1 = Angry, Anxious 10 = Joyful, Content)

How my day went: Dove into taking care of financial stuff. Very important, but stressful. Not a great day, but I'll take it.

Breakfast/lunch. Leftover beef/bacon/beans dish. Dinner: Leftover beef/bacon/beans dish., chicken BBQ, cold slaw, apple sauce (unsweetened) bubbly to drink,

Notes/Action Items: Set up 1st phone session w/Adrian. Figure out how she is getting paid.

Appalachian Spring: David

Monday

10  Meditation (time in minutes)
5    Eating Well (1=Lost it, 10= Healthy protein, Veggies, some fruit, minimal carbs)
3    Exercise (1=Couched it, 10= stretching + cardio, + strength)
15  Exercise (Minutes)
7    Mood (1 = Angry, Anxious 10 = Joyful, Content)

How my day went: Up at 7am. Feeling better now that I am again using CPAP. 1st meditation session in a while 😁 Big holiday meal  Han burger, potatoes, beans, chicken, corn on cob. Had seconds 10:00pm  No alcohol, no sweet snacks. Took 2-3 hour nap late in morning.

Notes/Action Items: Transcribe June Physical stats into start of this effort. Walk/Run 1 mile. Do photos/vid of initial conditions.

Appalachian Spring: David

Sunday

00  Meditation (time in minutes)
5    Eating Well (1=Lost it, 10= Healthy protein, Veggies, some fruit, minimal carbs)
6    Exercise (1=Couched it, 10= stretching + cardio, + strength)
90  Exercise (Minutes)
8    Mood (1 = Angry, Anxious 10 = Joyful, Content)

How my day went: Very good. 3 mile walk in the woods. No alcohol since the start. Snuck 3 tortellinis as final snack. Beats Oreos.

Notes:  It will take a while to settle on a template that is easy to edit. Adjusted by Tim Ferris start your day recommendations to MMJMJ  Make Bed, Mug of..., Jump Start, Meditate.  Felt compelled to make the bed...went back upstairs, felt much better. Yea!!!  New habit kicking in.  been a couple of weeks. Meditation is the glaring non-starter so far.

Appalachian Spring: David

Saturday

00  Meditation (time in minutes)
5    Eating Well (1=Lost it, 10= Healthy protein, Veggies, some fruit, minimal carbs)
1    Exercise (1=Couched it, 10= stretching + cardio, + strength)
00  Exercise (Minutes)
8    Mood (1 = Angry, Anxious 10 = Joyful, Content)

How my day went:  Up at 6:00ish. Couldn't sleep, made the most of it.

Notes: Feel good about initial efforts so far.

   

Appalachian Spring: David, Initial Templates

Appalachian Spring: David

Day

00   Meditation (time in minutes)
0     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
0     Exercise (1=Couched it, 10= stretching + cardio, + strength)
00   Exercise (Minutes)
0    Mood (1 = Angry, Anxious 10 = Joyful, Content)
0/Y  Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
0   Weight

How my day went:

Notes/Action Items:


Template for Goals, Initial assessment and monthly updates:

Goals: Make specific and quantifiable.
Objective assessments: From Doctor's office +
   1 mile walk/run  9/6/18  19:23 min mile
   Pull Ups             9/6/18   Zero, none attempted
   Flexibility/Range of motion   Poor?
   Pain upon waking                   Moderate

Take pics and video.