A01232549_Prototype by Jorge Alberto Torres Guerrero

Physical Activity

a01232549_1 — 2024-01-11 22:54:43 UTC

Complete and Balanced Nutrition Plan

a01232549_1 — 2024-01-11 22:55:11 UTC

Mental Health Plan

a01232549_1 — 2024-01-11 22:55:36 UTC

Sleep Hygiene Plan

a01232549_1 — 2024-01-11 22:55:47 UTC

a01232549_1 — 2024-01-12 15:33:10 UTC

I exercise 5 days a week, Monday to Friday, but I only do weights, I never do any cardio.
Walk on the treadmill for at least 30 minutes after lifting weights at the gym.

I´m going to start by getting on the treadmill 3 days a week at an intermediate speed and as time goes by I am going to increase both.

a01232549_1 — 2024-01-12 15:35:08 UTC

I follow a balanced food diet but it is usually only carbs and protein.
Include a portions of veggies to each of my meals throughout the day

I´m going to start eating a plate of salad every mid-day meal.

a01232549_1 — 2024-01-12 15:35:58 UTC

Normally when I get stressed or worried I usually talk to my girlfriend or go to the gym, if I can´t do either, I stay quiet until the strss or worry goes away.
Start meditating at least 3 days a week, until it becomes a habit and I can medidate once a day.

I´m going to start meditating for short periods every 2 or 3 days a week and that´s how it will become a habit for me.

a01232549_1 — 2024-01-12 15:37:19 UTC

From Monday to Saturday normally sleep approximately 6 hours each night, whenever I can, I take a 30 minute nap in the afternoon but it is not every day.
I will turn off my cellphone 20 minutes before I go to bed so I can fall asleep faster and sleep at least 7 hours each night.

I´m going to start leaving my phone next to my bed at the latest at 10:30 pm and not picking it until I fall asleep.

a01232549_1 — 2024-01-12 15:38:16 UTC

a01232549_1 — 2024-01-12 15:41:05 UTC

a01232549_1 — 2024-01-12 15:41:58 UTC

a01232549_1 — 2024-01-12 15:42:55 UTC

JAN 15

a01232549_1 — 2024-01-24 23:13:19 UTC

Today I went to the gym and did leg exercises with weight and at the end I did abs. At the end of the day at 7 pm I arrived home and with my girlfriend I took my dog for a walk for between 30 and 40 minutes.

JAN 15

a01232549_1 — 2024-01-24 23:13:29 UTC

Tonight, in addition to my dinner, I put a portion of pumpkins on my plate.

JAN 15

a01232549_1 — 2024-01-24 23:13:45 UTC

Today I meditated for the first time and I felt a little strange at first.

JAN 15

a01232549_1 — 2024-01-24 23:13:53 UTC

Today I left my phone at 11 pm and fell asleep very quickly. I didn't wake up until 7:30 am.

JAN 16

a01232549_1 — 2024-01-24 23:14:06 UTC

At the gym I did my back and tricep routine and at the end of the day I took my dog for a walk but this time it was for 20 - 25 minutes and a little faster

JAN 16

a01232549_1 — 2024-01-24 23:14:15 UTC

I used the same pumpkins from yesterday's dinner to complement my meal today.

JAN 16

a01232549_1 — 2024-01-24 23:14:25 UTC

JAN 16

a01232549_1 — 2024-01-24 23:14:30 UTC

It cost me a little more to leave my phone and I left it at 11:30 but as soon as I left it I fell asleep and woke up the same at 7:30 am

JAN 17

a01232549_1 — 2024-01-24 23:14:41 UTC

Today I exercised at home with a pure shoulder and abdominal routine and at the end of the day I did a stationary bike.

JAN 17

a01232549_1 — 2024-01-24 23:14:54 UTC

Today I ate my portion of rice, my portion of grilled chicken and a very delicious salad.

JAN 17

a01232549_1 — 2024-01-24 23:15:01 UTC

Today it was difficult for me to concentrate to meditate but I managed it, and now I feel better.

JAN 17

a01232549_1 — 2024-01-24 23:15:07 UTC

The truth is that today I arrived very tired and I didn't even have the need to force myself to put down the phone. I fell asleep around 10:20 pm and didn't wake up until 7:40 am.

JAN 18

a01232549_1 — 2024-01-24 23:15:19 UTC

I went to the gym to do my chest and bicep routine along with my abdomen. At the end of my routine I did some cardio 15 minutes on the treadmill a little relaxed to recover

JAN 18

a01232549_1 — 2024-01-24 23:15:38 UTC

Today I ate the same as yesterday.

JAN 18

a01232549_1 — 2024-01-24 23:15:44 UTC

Today I meditated for the third time this week and the truth is that it didn't cost me that much anymore. I feel very happy that this is becoming more routine for me.

JAN 18

a01232549_1 — 2024-01-24 23:15:53 UTC

Today I fell asleep at 11 pm that I remember. I woke up at 7:15 am without needing an alarm.

JAN 19

a01232549_1 — 2024-01-24 23:16:44 UTC

I went to the gym and I only did my routine that involved my back and triceps and this day was my rest day for both abdomen and cardio.

JAN 19

a01232549_1 — 2024-01-24 23:16:51 UTC

Today, honestly, since it's Friday, I only ate my portion of carbohydrates and my portion of protein. I completely forgot my portion of vegetables.

JAN 19

a01232549_1 — 2024-01-24 23:16:58 UTC

JAN 19

a01232549_1 — 2024-01-24 23:17:04 UTC

Today, Friday, the truth is that I fell asleep a little later since I arrived home later and slept approximately 5 - 6 hours during the night.