I'm just back from doing my 5k steps. 💪
With a new lockdown here in England and a personal focus of mine trying to not get too depressed about it all I'm doing my best to focus in on doing better in 2021.
These are things I'm trying to do in 2021:
- minimum 5k steps a day
- 5x5 strength training workout 3 times a week
- intermittent fasting, mostly not eating until 1pm
- daily reading
- sneaking in small bits of squats, pushups and Crossrope
- no chocolate or wine 😭
- bed by midnight
- I want to find time to get my running back in too
How about you?
My stack is:
Why no chocolate? If you eat dark chocolate (85%) it’s actually a pretty healthy food, since it has very little sugar. Just don’t eat as much as I do and you’ll be fine 😂
Also for women, after a specific age, drinking a glass of red wine every few days actually helps.
Dark chocolate will just make me want not so dark chocolate. I find it easier just to cut it out.
Intermittent fasting daily, run 20 miles a week, no candy, eating out at a minimum, no fast food
Since covid in March and gym clousures I've let myself go a tad. I'm focusing on my health again.
Avatar Nutrition - calculates and tracks macronutrients each week depending on your goal.
Resistance band workouts (I miss weights) ACHV on youtube has resistance based workouts.
Vitamins - D3 5k UI, Multi, fish oil, probiotics.
Try to sleep 8 hours.
I would like to incorporate yoga. I keep seeing yoga with adrianne. Does she has any that help posture?
I don't meditate but probably should give it a try. Any suggestions?
I can recommend guided meditations by Eckhart Tolle, and Mooji.
Thanks 👍
All yoga will help your posture - but she has specific videos for pretty much anything you could want to work on!
Thank you, I'll give it a go. Wish me luck 😃
For yoga, I'd strongly recommend Tim Senesi. He has a YouTube channel as well as these (free) 30-day challenges you can sign up for, which are basically daily emails. He's Iyengar-trained, which is all about perfect form... but is sort of a chill temperament surfer-style dude. Super solid. https://timsenesiyoga.com/
Looks cool, thanks for sharing. I'll give it a go.
Proper diet
Workout daily less 1 day for rest, 1500 daily active calories on the apple watch
Walk for 10 minutes every 40 minutes. Get up from the chair and rest my eyes for 20 seconds every 20 minutes.
Stopped smoking
Sleep by midnight
Can’t get myself into reading again though. I really need it before bed cuz sometimes I wake up thinking about code and it’s such a disturbing feeling.
Struggling quite a bit with mental health right now. My depression usually flares up at this time of the year (due to lack of sunlight and being away from family), but this year is particularly difficult.
Trying to incorporate some walks at noon to get a bit of sun, it seems to help a bit.
If you can, check your vitamin D. I was feeling similarly for a bit and had mine checked as part of my annual exam. Discovered I was crazy low. Now on a 1x/week regimen of a high prescription dose and feeling a bit, well... sunnier. Could be placebo... but still nice.
Yeah I should prolly get a blood test. But I do take Vitamin D daily (5,000 IU).
Thanks for the advice! I'll try to schedule some time with a GP :D
Nutrition all the way. Here is my typical diet:
Breakfast: A serving of Huel, non-fat, 0g added sugar Greek Yogurt, and a banana.
Lunch: dumplings, spinach, and sliced fruit
Dinner: whole grain pasta with lean turkey. Usually with a heap of veggies to eat with it.
Between all that I snack on fruits
Stop smoking 😢🤞. Any advice
Get away from people who smoke/smoke friendly environments. It’s the only thing that worked for me. Good luck.
🙏🙏🙏🙏
Love this post! People always think that in order to take care of yourself physically you always have to be hitting the gym. That's not the case - working out on your time and your schedule is the best way to ease into it.
For me:
Had to close my earlier startup due to health issues, So health has been my primary focus for a while now and my health stack is -
Physical Health
• Regular, Appropriate Exercise.
• Regular light food, With high nutritional value.
• Regular, good sleep.
Mental health
• Phone usage is on demand i.e. DND/24*7.
• Thoughtful communication : No real-time communication i.e. No calls, No chats, Only email.
• Restricted content consumption.
My stack is:
Tools:
Big fan of Jym supplements.
This is such a cool post Rosie. Haven't thought about it like this before.
**Tool wise: **
My girlfriend and I also do yoga with Adrienne :D
I haven't had a backpain since I started doing her lower back routine ^^
I have daily reminders set on my phone. Helps my physical and mental state to check off boxes. When I check off all 5 reminders I consider it a "5 Star Day".
I've been trying to go zero waste and not buy anything wrapped in plastic. Surprisingly it's a simple way to eat healthy. Most junk food is wrapped in plastic. Better for you and the planet.
you should try Podium virtual races 😄 https://www.indiehackers.com/product/podium
My stack changes depending on how demanding the dayjob is, how injured I am, the availability of open gyms, etc. But there have been two cornerstones:
speadsheets. I use a Google Sheet that measures the volume of my work on a day-to-day and week-to-week basis that keeps me accountable to improvement (or at worst - maintenance). This is the template I was sharing around a couple years ago: https://docs.google.com/spreadsheets/d/1B5YamtWeCyi1iMtgpdJynkhK5OzGvTMFzgwJp67dkDE/edit?usp=sharing
my vitamix. I may actually marry it. One sweet + one savory smoothie every day helps me hit calorie / nutrient goals at a low time-cost.
Got any tips on improving sleep quality? I've been getting ~5 hours a night max because I live in a city with noisy streets :(. I've tried so many things - ear plugs, melatonin, white noise, etc. I'm about to try "relocation" 😂
From my own experience, relocation definitely helps. 😁
I have read about sound-insulating blinds, but haven't pulled the trigger yet, and don't know how much insulation they really provide. If changing your windows is a possibility you could get double or triple laminated windows, but that's 💸💸💸.
Maintaining that spreadsheet must be a pain. Try this app https://www.strong.app/
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Rumours are that we're going to have a lockdown, (although probably not as restrictive as in the UK), announced tomorrow for Montreal, but I don't think it'll change my health routine much, (gyms are already closed).
I've been toying with the idea of getting a jump rope so to bring outside when the kids are playing in the alley, but haven't pulled the trigger yet.
I got Crossropes a few months back to do outside with the kids too. I stopped using them in the winter weather. :(
Winter may actually make it more likely that I would use them. I spent half an hour standing in the alley yesterday while my kid slid down a snow pile. He didn't really need help, but it's just far enough from the house that I needed to be there. If I'd had a rope I would have burned a few calories.
Of course it's healthy nutrition and sport, but we shouldn't forget about joy in our life, the things, people, places, and moments that bring us hapyness.
My Stack is:
My health stack:
Wow with the IF - every time I try to do it, I find it earlier to start and to stop eating earlier haha.
I will probably make an effort to:
Think I need to attach some #s or goals to this. For myself, I find it easier to make incremental goals than to cut something out completely.
I bought a spin bike and pay for the Peloton subscription (it's surprisingly only ~$15/mo) and comes with live classes and a library of spin in addition to meditation, yoga, and running.
Workout - I follow a workout program online. It’s circuit training with a mixture of weight training and cardio. Trying to do it 5 days a week, an hour a day. All this can be done at home.
At-home Crossfit workouts
Making sure I get 8 hours of sleep every day. I normally go to bed at 8pm, and wake up at 4am. However, with the new lockdown in place, I go to bed a little later and wake up a little later too. Always making sure I get my 8 hours.
Just started to meditate using Headspace, and I'm hoping I can keep up with the habit because I'm already feeling a lot more positive and have more energy.
Healthy eating - I eat a vegan diet, and try to stay away from treats.
Coffee twice a day. I know people say coffee is bad but there is research that it can actually be good for you, and I've read the recommended amount is 4 cups a day. I'm assuming that's a small cup which coffee machines usually measure by so I have two mugs a day which is equivalent to a 4 cup measure.
This is a cool idea!
Here is my health stack after my weight exploded during lockdown from 85 Kg (187 lbs) to 95 Kg (209 lbs) from March to August.
From August until now I got it to 81 Kg (178 lbs) and it keeps going down.
Here's what I used and what I use since a couple of months now:
For sleep, I fixed this a long time ago so I have no problems.
** Trying to accomplish **
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