Practice Plan Thru March 31

Strict ADF: (I have not tried this, alternating every day)

o Eating Days - >200g protein, Low Fat
o Fasting Days - Bodyweight Exercise (sit, push, pull, squat)

If this is too rigorous, I may try protein sparing fast on alternate days. I'm trying to get my power/weight ratio has high as I can before water season begins (April 2022)


Tracking below.

X = Eating Day
O = Fasting Day
F = Failed to meet practice objective


MTWTFSS
-----------
XOXOXFX
OXOXOXO
XOXO

fasted yesterday - see how the weekend goes - tuff when I get out and do stuff

10 minute deep breathing session
16/10/2021 - 23/01/2022
B=breathed;F=failed

BBBBBBFBBBBBBFFBFFBFFFBBBBBBBBBBBBBBBFBFBBBBF
FFFBFFFFFF FFBFBBFBBBBFFFFBFBBFFBBBBFBFBFBFBFFB
FBFBBFB

56/90

Not good enough to have established this as a daily habit. Will take a short break and try again.

Start date 16 Jan-16 April

No snacking between meals unless heavy exercise day

N=none
F=fail
E=heavy exercise


ENENNN

Starting Jan. 19th Writing down what I eat in my journal.

This is day 4

I didn't want to write down what I ate yesterday and figure out the calories/carbs because of a relatively small (for me!) binge, but I wrote it down and it actually was not as bad as I thought it would be. It's clear that 5 to 6 pm is when I go off the rails.

1 December to 28 February

10,000+ steps a day

Yes: 43
No: 8


I haven't been able to wear my Fitbit for a couple of days so have marked it as a 'no' because I have no idea whether or not I've actually managed to hit 10,000+ steps.

Goal met yesterday...

Aim for at least 2 litres of water a day.

3 months - 6 Jan - 6 April.

Tally:
Success days - 13
Not quite there days - 3

1 December to 28 February

10,000+ steps a day

Yes: 44
No: 8

Oct 23 - Jan 21 * Day 90

SAD management goals: 4/4
Pain management goals: 2/2
Food grade: A

That's a wrap for me, for this round.

I did pretty well. SAD has been manageable and my neck is way better. This challenge, as usual, keeps me focused on a few key little things (which are actually BIG things) to help me be successful. Checking in each morning is part of my routine. It forces me to reflect on yesterday and be reminded of what I need to do today. It's been the critical difference between, "yeah, I should probably do (x)" and DOING (x).

I might take a day or two to reflect on my next 90... or I might be back tomorrow.

Practice Plan Thru March 31

Strict ADF: (I have not tried this, alternating every day)

o Eating Days - >200g protein, Low Fat
o Fasting Days - Bodyweight Exercise (sit, push, pull, squat)

If this is too rigorous, I may try protein sparing fast on alternate days. I'm trying to get my power/weight ratio has high as I can before water season begins (April 2022)


Tracking below.

X = Eating Day
O = Fasting Day
F = Failed to meet practice objective


MTWTFSS
-----------
XOXOXFX
OXOXOXO
XOXOX

wtg Kristine! yesterday was overeat. today i’ve broken my fast already. oh well. trying again tomorrow

Met my goal today

Tracked habits accurately and daily: 6/90 (started 01/16/22, ends 04/15/22)

This is day 6 writing down what I eat in my journal. I'm going to add no wheat to my challenge, so I'm starting over at day 1!

The foods I binge on are bread shredded wheat and potato chips, so I better add no potato chips.

Well done on reaching the 90 day mark Kristine!

Goal met yesterday...

Aim for at least 2 litres of water a day.

3 months - 6 Jan - 6 April.

Tally:
Success days - 14
Not quite there days - 3

1 December to 28 February

10,000+ steps a day

Yes: 44
No: 9


Didn't quite make it yesterday.

Started my own personal challenge yesterday in my journal at home, so I’m going with that.

Last year I figured out what works for me food wise to feel my best and have energy to move through my day, I also dealt with a lot of emotions I had pushed down literally into my body, so much pain and tension.

1) 1 cup of bone broth, because it seems to alleviate my back pain.
2) Measure dairy, not to record amount, more to be cognizant that it pushes other healthy food options off my plate, and needs limits per day.
3) Record weight in home journal, leave in kitchen, a visual reminder that “ I am what I eat”, inflammatory foods make me retain fluid and cause me pain, it’s the fluctuation up that I need as a reminder to choose wisely.
4) No sugar substitutes, this is one that I learned last year, a slippery slope, I end up chasing the taste of sweet.

How will I record?

Jan 22 - April 22

B.B. ✔️
M.D. ✔️
R.W. ✔️
N.S.S. ✔️

Met my goal today

Tracked habits accurately and daily: 7/90 (started 01/16/22, ends 04/15/22)