The Monthly Practice Report – June 2012

 

 

Welcome to The Monthly Practice Report, where I detail my practice of healthy living: the commitments, goals, and other metrics!

 

 

Why I’m doing this:

  • To be completely transparent – if there’s something you want to know about my health, chances are it’s down below. (if not, leave a comment or send me an email!)
  • To share the actual numbers with you in hopes that it makes this lifestyle (or any part of it) seem a little more attainable
  • To publicly track my progress among several categories
  • To provide cool resources that I find helpful
  • To put my money where my mouth is and practice what I preach! :)

You’ll see information below on how I’m doing with my practices and anything else (hopefully) relevant!

I’ll also share some lessons learned and plans/goals for the future.

 

Please let me know what you think!

If anything is unclear, if you’d like more information on a certain topic, or if there’s something I’ve left out, I’m open to hearing all feedback and questions. Just leave a comment below.

Thanks – and I hope you enjoy this month’s report! :-)

 

Where was I in June?

  • Seattle, WA: 6/1-6/11
  • White Salmon, WA: 6/12-6/13
  • Cottage Grove, OR: 6/14-6/30

 

Onto the Numbers!

FYI: some of the links below are affiliate links that will earn me a commission if you purchase through them. If you do, I absolutely appreciate it; if you’d rather not, that’s cool, too. If you have any questions about any of the products or services, please let me know!

 

MEDITATION

  • Ideal/Goal: to meditate for at least 15 minutes in the morning, before other activities
  • Total: 772 consecutive days!
    • Continued the daily practice for another month
  • How long did I meditate each day?
    • 15 minutes: 0 days
    • 30 minutes: 30 days
    • Most often amount: 30 minutes (100% of the time – woohoo, baby)!
      • Last month: 30 minutes (29 vs. 2)
  • Continue to use my Blissitations tracks
    • They’re really helpful for concentration, and one of the best parts is that I never have to think about how long it is – I just keep going until the track is over.

 

NUTRITION

  • Ideal/Goal: since December 2010, I have been following the Paleo diet, which is lean meats, fish, fruits, vegetables, nuts and seeds. No legumes, grains, starches, processed foods, or sugars. Dairy is OK (raw/unpasteurized is best), though I tend to avoid it.
  • When a guest in someone’s home, I defer to gratitude and do not refuse meals; that does not, however, give me free reign to eat whatever I want – everything in moderation.
  • There are also “non-paleo” foods I still enjoy, mostly pizza, bread, and other baked goods. I occasionally allow myself these items – I’d rather be flexible and have a good time, than rigid and mopey. :-)
  • Animal Products (red meat, chicken, pork, fish, eggs, and dairy)
    • Ideal/Goal: 20% OF THE TIME (or less)
      • For the month: 2% (WOW: just 1 meal of fish, 1 meal of eggs, 1 meal with cheese)
      • Last month: 11%
    • Breakfast: 3%
    • Lunch: 0%
    • Dinner: 7%
    • Snacks: 0%
  • Not Paleo (the “no” list above)
    • Ideal/Goal: 10% OF THE TIME (or less)
      • For the month: 19% (in contrast to my Animal Products number: boo.)
      • Last month: 14%
    • Breakfast: 0%
    • Lunch: 20%
    • Dinner: 17%
    • Snacks: 22%
  • Green Smoothies
    • Ideal/Goal: daily – mix of fruit, nuts and spinach, kale, avocado
    • For the month: 28 days (93% of the time)
      • Last month: 11 days
  • Salads/Greens
    • Ideal/Goal: consume a meal of greens at least once daily
    • For the month: 28 days (93% of the time)
      • Last month: 30 days
  • Sugar
    • Ideal/Goal: to avoid food with added sugar, and to limit my intake of high glycemic foods (honey, agave)
    • For the month: 11 instances (33% of the days)
      • Main culprits: nutella (!!!!) and cookies
      • Last month: 6 instances
  • Alcohol
    • Ideal/Goal: 0-1 drinks per month
      • For the month: 0
      • Last month: 3

**Above percentages calculated for 30 days with an average of 90 meals + 70 snacks

 

EXERCISE

  • Ideal/Goal: some form of movement every day; could my morning options (see below), hiking, biking, or walking – something to keep me fit, to maintain and sustain me! 
  • At least 20 minutes of activity before meditation
    • Includes one or more of the following: yoga, energization exercises, tai chi warms-ups, balance poses, pull-ups, and stretching
    • Days: 24 (80% of the time)
    • Last month: 28
  • Other Exercise
    • Walking: 38 miles for the month!
      • That’s about 9.5 miles per week, or only 1.3 miles per day!
    • Hiking: 5 miles (Bryce Creek)
    • Biking: 12 miles (around Cottage Grove)
    • PLUS: tree pull-ups (video)
  • Stationary
    • I do look for opportunities to stretch, change my seating position, or just to get up and move around whenever possible, particularly on the train.
    • Cars: ~4 hours (White Salmon-Portland and back)
    • Trains: ~10.5 hours (Seattle, WA – White Salmon, WA, 1 stop; White Salmon, WA – Eugene, OR, 1 stop)

 

JOURNAL

  • Ideal/Goal: to express my Highest Goal, my Path, my ideal Partner, my Values, my Hell Yes’s, my Strengths, my Zones of Genius, my Gratitudes, and any Big Ideas.
    • Days: 22 (73% of the time)
      • Some of the content:
        • LOTS of ideas on a television show
        • Radio show brainstorming
        • My core: health!
        • Masculinity, Money, Mom
        • The Top 5 Values (guiding my life)
        • What I’m uniquely qualified to do in this world :)
        • My Strengths and Passions, and How/Where I want to Serve
      • Last month: 17
    • If I don’t get to journaling in the morning (before email/work, etc.), it usually doesn’t happen.

 

WEIGHT

  • My Stats:
    • 6/4/12: 131 lbs., 9% body fat
    • 6/11/12: 132 lbs., 9% body fat
    • Average: 132 lbs., 9% body fat, 18.94 BMI
      • Last month: 130 lbs., 18.65 BMI
      • Difference: +2 lbs, +.29 BMI
  • Weight/BMI
    • I weigh myself (usually) on the same day of the week, first thing in the morning – before eating or drinking anything.
    • According to the BMI data, I am within the healthy range (18.5-24.9 for men and women)
      • For my height, underweight would be below 127 lbs, and overweight would be above 174 lbs. (see this article from Livestrong.com for how to find the weight range.)
      • Formula to calculate your BMI: ([your weight in pounds] x 703)/ [your height in inches]2
        • Example:  (150 x 703) = 105,450/ (70 x 70) = 21.5 (within the healthy range)
    • It’s tricky because I found many charts online where according to those, I was underweight – it’s tough to know the validity of those sites, so I think BMI is a much more reliable figure.
    • OK, now I’m not so sure about how accurate BMI is when it comes to health. Really, I think it boils down to how do you feel? and do you have enough energy to do what you need?
  • Body Fat (when available)
    • For body fat %, I’ve used scales that send electromagnetic pulses through the feet to determine body fat. With any device, I’m going to assume there’s a ± 2-3%.
    • Average for men is 18-24%; athletes typically compete at 6-13%

 

SLEEPING AND AWAKE

  • Sleep Hours
    • Ideal/Goal: to sleep for at least 7-8 hours each night
    • Average for the month: 7.54 hours
      • Last month: 7.26 hours
    • Most often amount of sleep: 8-8.5 hours
    • Longest sleep: 8.5 hours
    • Shortest sleep: 5.92 hours
    • Number of days where sleep time was < 7 hours: 3 days
      • Last month: 7 days
  • Naps
    • Number of days with naps: 12 (40% of the month)
      • Last month: 6 days
    • Average amount: 24 minutes
    • Mostly occurred on days with lots of walking/biking or being in transit
  • Awake Hours
    • Ideal/Goal: to be awake for 16-17 hours
    • Average for the month: 16.46 hours
      • Last month: 16.85
    • Most often wake hours: 16.5-17 hours
    • Longest day: 17.83 hours
    • Shortest day: 14.33 hours
    • Number of days where awake time was > 17 hours: 8 days
      • Last month: 15 days
  • Going to Sleep
    • Ideal/Goal: go to bed around 11 pm
    • Average for the month: 11:25 pm
      • Last month: 11:35 pm
    • Most often sleep time: 11:00-11:30 pm
    • Earliest sleep time: 10:30 pm
    • Latest sleep time: 1:00 am
    • Number of days where sleep time was past 11:15 pm: 8 days
      • Last month: 10 days
  • Waking Up
    • Ideal/Goal: wake up around 7 am
    • Average for the month: 7:00 am
      • Last month: 6:50 am
    • Most often wake time: 6:30-7:00 am
    • Earliest wake time: 6:15 am (catching a train!)
    • Latest wake time: 8:45 am
    • Number of days where wake time was later than 7:15 am: 6 days
      • Last month: 4 days

 

PRODUCTIVITY

  • Working Hours
    • Ideal/Goal: 6-7 hours per day, with each chunk being only 90-120 mins.
      • Days worked: 29 (97% of the time)
        • My days offline (see below) may go from one evening to the next, rather than one whole day, so I may end up working a little bit every day
        • Last month: 30
      • Average hours per day: 6.47 
        • Last month: 5.47
      • Number of days where work was > 7 hours: 15 days (50% of the time)
        • Last month: 9 days
      • Most hours in one day: 10.5
    • Blocks of Working Time
      • Ideal/Goal: work for no longer than 90 minutes or two hours at a time
      • Number of blocks > 2 hrs: 11 instances
        • Longest working session: 3 hours
        • Last month: 15 instances and 3.5 hours
    • In February, I began tracking how much I’m working and earning as part of my $100 a day goal
  • Days Offline
    • Ideal/Goal: one 24-hour period off the computer each week
    • Number of days: 5 (100%)
      • Last month: 4 days
  • Morning Creativity Practice
    • Ideal/Goal: waking up an hour earlier to focus on creative work (before exercise and meditation)!
    • Days with Morning Creativity Practice: 22 (73% of the time)
      • Last month: 24
  • iDoneThis – a simple online tool that helps me record what I did everyday!
    • My streak as of the end of June: 151 days

 

OTHER HEALTH

  • Contacts
    • Ideal/Goal: to wear 8 hours or less per day
    • Days worn: 24 (80% of the month)
      • Last month: 24
      • Average hours per day: 6.95
        • Last month: 6.85
        • Average time I pop them in: 4:00 pm
        • Average time I take them out: 11:00 pm
      • Number of days where use was > 8 hours: 3 days (10% of the time)
        • Last month: 8 days
      • Most hours in one day: 10
  • Vitamins
    • Nothing to report this month!

 

What I Learned + What’s New:

  • MEDITATION
    • Guess it wasn’t that hard to commit to 30 minutes every day! In fact, in the last two months, there’s only been ONE day where I only meditated for 15 minutes—not too shabby!!
  • NUTRITION
    • I clearly don’t need any animal products, and was actually surprised I ate as little as I did. I guess I did make many of my own meals this month, and since I normally count on eating meat/fish when I go out with others (or to their home), that just didn’t happen.
    • Curious if you can go this long without animal products? Consider becoming a Weekday Veg! (it’s how I got started…)
    • In contrast to my excellent nutrition, I really gave in to all the cookies and nutella lying around. I’m not immune: if the stuff is in the house (and I’ve been given the green light to eat it by my hosts), I tend to have a problem. Perhaps I look at it that since I eat this way so rarely, it’s OK (and it probably is), but I’d still like to have a bit more control in these situations.
  • WEIGHT
    • While it’s nice to have a low body fat percentage, I realized it doesn’t help when you’re in a cold climate: there’s nothing on the body to retain the heat and keep you warm! Guess I’ll just need to stay in more tropical climates… :)
  • SLEEPING + AWAKE
    • So awesome to see all my numbers lining up in terms of how much I want to sleep and be awake (all the numbers are within my ideal range! Also great to see the “extremes” (“number of days…”) are decreasing across the board.
    • I definitely feel rested and alert in the morning, even getting up consistently early. How fun I’m most often getting 8-8.5 hours of sleep each night – so important!!!
  • PRODUCTIVITY
    • I purposely worked myself more this month as I knew the first half of July would be consumed by a conference and other activities. So, days were longer, but I still paid attention to my nutrition, exercise, and rest!

 

***

OK – that’s the monthly report for June!

 

How are your practices going?

 

I’d love to hear your response + any other comments you have below!

And if you have any feedback or questions about something you’re tackling, feel free to share!

 

Looking forward to learning more!
Nathan

 

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About

Former life: actor/office worker/virtual assistant; lived in Los Angeles for 11 years. Since then: sold nearly everything, took a $5 flight to Hawaii, lived there for 3 months, wrote an eGuide about all of it, and still traveling. Currently: digital nomad - looking to improve myself, have fun and serve others.

Posted in exercise, food, health, monthly report, numbers

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