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 with what my practice of healthy living and full-time travel looks like
- 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
You’ll see information below on how I’m doing with my practices, travel I’ve taken, 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 April?
- Atlanta, GA: 4/1-4/12
- Huntsville, AL: 4/13-4/15
- Hattiesburg, MS: 4/16-4/17
- Gulfport, MS: 4/18-4/21
- New Orleans, LA: 4/22-4/30
Whew – what a busy month!
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!
- Ideal/Goal: to meditate for at least 15 minutes in the morning, before other activities
Total: 711 consecutive days!
- Continued the daily practice for another month
How long did I meditate each day?
- 15 minutes: 3 days
- 30 minutes: 27 days
Most often amount: 30 minutes (90% of the time)!
- Last month: 30 minutes (26 vs. 5)
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.
- 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: 16%
- Last month: 21%
- Breakfast: 10%
- Lunch: 13%
- Dinner: 50%
- Snacks: 4%
- Ideal/Goal: 20% OF THE TIME (or less)
Not Paleo (the “no” list above)
Ideal/Goal: 10% OF THE TIME (or less)
- For the month: 14%
- Last month: 9%
- Breakfast: 7%
- Lunch: 10%
- Dinner: 33%
- Snacks: 9%
- Ideal/Goal: 10% OF THE TIME (or less)
- Ideal/Goal: daily – mix of fruit, nuts and spinach, kale, avocado
- For the month: 10 days (33% of the time)
- Ideal/Goal: consume a meal of greens at least once daily
- For the month: 24 days (80% of the time)
- Ideal/Goal: to avoid food with added sugar, and to limit my intake of high glycemic foods (honey, agave)
- For the month: 9 instances
Ideal/Goal: 0-1 drinks per month
- For the month: 0
- Last month: 2
- Ideal/Goal: 0-1 drinks per month
**Above percentages calculated for 30 days with an average of 90 meals + 70 snacks
- 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: 29 (97% of the time)
- Last month: 28
Walking: ~52 miles for the month!
- That’s about 13 miles per week, or almost 2 miles per day!
Hiking: ~6.5 miles
- Stone Mountain, Georgia
- Monte Sano State Park, Alabama
- Walking: ~52 miles for the month!
- 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: ~8.5 hours
- Buses: ~2.5 hours
- Trains: ~4.5 hours
Ideal/Goal: to express my Highest Goal, my Path, my ideal Partner, 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:
- Resources to include on the site (working on!)
- My Mondo Beyondo
- What work I’d love to focus on and create
- Last month: 26
- Some of the content:
- If I don’t get to journaling in the morning (before email/work, etc.), it usually doesn’t happen.
- Days: 22 (73% of the time)
- 4/3/12: 132 lbs.
- 4/15/12: 134 lbs, 11% body fat
- 4/25/12: 134 lbs.
Average: 133 lbs., 19.08 BMI
- Last month: 134 lbs., 19.37 BMI
- Difference: -1 lbs, -.19 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.
- 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
- Ideal/Goal: to sleep for at least 7-8 hours each night
For the month: 7.29 hours
- Last month: 6.85 hours
- For the month: 7.29 hours
- Most often amount of sleep: 7.5-8.0 hours
- Longest sleep: 9.0 hours
- Shortest sleep: 6.17 hours (catching a bus!)
Number of days where sleep time was < 7 hours: 7 days
- Last month: 13 days
Number of days with naps: 8 (27% of the month)
- Last month: 8 days
- Average amount: 20 minutes
- Mostly occurred on days with lots of walking or being in transit
- Number of days with naps: 8 (27% of the month)
- Ideal/Goal: to be awake for 16-17 hours
For the month: 16.72
- Last month: 17.15
- For the month: 16.72
- Most often wake hours: 16.5-17 hours
- Longest day: 18.5 hours
- Shortest day: 14.17 hours (the next day – ha!)
Number of days where awake time was > 17 hours: 11 days
- Last month: 16 days
Going to Sleep
- Ideal/Goal: go to bed around 11 pm
For the month: 11:30 pm
- Last month: 11:45 pm
- For the month: 11:30 pm
- Most often sleep time: 11-11:30 pm
- Earliest sleep time: 10:00 pm
- Latest sleep time: 1:00 am
Number of days where sleep time was past 11:15 pm: 17 days
- Last month: 21 days
- Ideal/Goal: wake up around 7 am
For the month: 6:45 am
- Last month: 6:45 am
- For the month: 6:45 am
- Most often wake time: 6:30-7:00 am
- Earliest wake time: 5:25 am (catching the bus to hike up Stone Mountain!)
- Latest wake time: 8:30 am (after the 18.5 hour day!)
Number of days where wake time was later than 7:15 am: 2 days
- Last month: 6 days
Ideal/Goal: 6-7 hours per day, with each chunk being only 90-120 mins.
- Days worked: 28 (93% of the time)
Average hours per day: 6.08
- Last month: 5.90
Number of days where work was > 7 hours: 9 days (30% of the time)
- Last month: 7 days
- Most hours in one day: 9 hours
Blocks of Working Time
- Ideal/Goal: work for no longer than 90 minutes or two hours at a time
Number of blocks > 2 hrs: 8 instances
- Longest working session: 3 hours
- In February, I began tracking as part of my $100 a day goal
- Ideal/Goal: 6-7 hours per day, with each chunk being only 90-120 mins.
- Ideal/Goal: one 24-hour period off the computer each week
Number of days: 4 (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: 22
- Ideal/Goal: to wear 8 hours or less per day
Days worn: 23 (77% of the month)
Average hours per day: 6.86
- Last month: 6.92
- Average time I pop them in: 4:00 pm
- Average time I take them out: 11:45 pm
Number of days where use was > 8 hours: 4 days (13% of the time)
- Last month: 8 days
- Most hours in one day: 9.83 hours
- Average hours per day: 6.86
- Fish Oil: picked up the Whole Foods brand, and began taking 1000mg of Fish Oil (concentrated Omega-3 EFAs) daily!
What I Learned + What’s New:
New Categories: Sugar, Smoothies, and Salads/Greens – I decided to start tracking exactly how often I’m including certain foods and excluding others!
- While I’d like to see the Smoothie number increase, often I’m limited to if where I’m staying has a blender or food processor.
- Very happy with the Salad numbers, and definitely looking to get the Sugar number down to 0-2 instances per month, now that I’m cutting it out!
LOTS of Exercise for the month!
- I honestly believe that if I only walked around, I’d still be really healthy. The minimum recommendations out there suggest walking 2-3 miles per week — and I’m just about hitting that per day!!
- Really happy to see my daily exercise commitment in the 90%!
I could still get to sleep earlier.
- When I’m traveling frequently, it can often be challenging to stick with a bed time, and I’m doing my best.
- The rest of my sleep/awake numbers are pretty good, so just looking to get that average bed time a bit closer to 11 pm. The good news: whenever I do get to bed, I usually give myself 7-8 hours of sleep! :)
Another month with 4 days off!
- One of my favorite parts of the week is disconnecting from the computer, and thrilled I’ve been able to keep this one up – it’d be very easy for me to think, “but I’m too busy, I won’t be able to take time off!”
OK – that’s the monthly report for April!
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!