Baseline Update
Latest upload 10-10-24
6-10-24 - Update!
Despite another difficult week shooting around all over the country - weight loss goal achieved.
Aiming for 77's next week BMI coming into range and ambition of running again becoming a reality!
30-9-24 - an epiphony!
So has been a while and hit a few bumps in the road as well all do - however - turning lemons into lemonade I've now fully clarified what I can do here - defining the stages to work too and hopefully making a communicable set of protocols we can all apply.
1. Baselining
2. Weight control and Longevity Diet
3. Hydration
4. Sleep
5. Exercise.
6. Breathing.
Aiming to help you address 3 issues each day - work - mental time for you and physical care.
My reboot begins now.
Jan 24
Protocols in place:-
Exercise including Active Travel - Stretches and Weight/Resistance Training - try to be outside in the green! Some 'Steep' work.
Diet & Supplementation - Meat restriction and 16 hr daily fast / Supplementation - Primarily natural but also more advanced.
Sleep - prioritised to allow 8 hrs..
Breathwork - conscious breathing and meditation plus oxygenated to start the day.
(Daily routine in whatsapp part of TLC Membership to show how possible this is to do in a busy life-style!)
My key metrics were as follows: - Keeping a baseline let's me know what I need to address and what is working well.
22-1-24 Baseline - Starting 55!
Manual Measurements | 83.1Kg weight | 96cm Waist Size | Blood Pressure - 120/78
Garmin | Resting Heart Rate 7 day avg - 49bpm | Sleep Score 70 | Pulse Ox% 95% | Respiration 13 bpm | | VO2 Max 39 | Endurance 4617
Virtua Gym & Advanced Scale | Fat - 21.7% - Muscle - 50.6% | Bone 3.3%
Fasting App | 0 hrs this week
WHM | Heat/Cold Exposure 3 x this week | Breathwork - longest hold 4:02 (3 sessions this week) |
Longevity Exercises | 25 Push-Ups | 25 Squats (and laterals) | 25 Sit ups | 25 Lunges | Hang - 60 seconds
7-1-24 Baseline
My key metrics were as follows: - Keeping a baseline let's me know what I need to address and what is working well.
Manual Measurements | 83.0Kg weight | 97cm Waist Size | Blood Pressure - 105/70
Garmin | Resting Heart Rate 7 day avg - 51bpm | Active Minutes 148 | Sleep Score 69 | Pulse Ox% 94% | Respiration 14 bpm | | VO2 Max 39 | Endurance 4638
Virtua Gym & Advanced Scale | Fat - 21.7% - Muscle - 50.6% | Bone 3.9%
Fasting App | 0 hrs this week
WHM | Heat/Cold Exposure 3 x this week | Breathwork - longest hold 3:19 (3 sessions this week) |
Longevity Exercises | 20 Push-Ups | 20 Squats (and laterals) | 20 Sit ups | 20 Lunges | Hang - 60 seconds
1-1-24 Baseline!
My key metrics were as follows starting this year!
Manual Measurements | 83.7Kg weight | 98cm Waist Size | Blood Pressure - 108/77
Garmin | Resting Heart Rate 7 day avg - 52bpm | Active Minutes 307 | Sleep Score 69 | Pulse Ox% 94% | Respiration 13 bpm | | VO2 Max 39 | Endurance 4300
Virtua Gym & Advanced Scale | Fat - 22% - Muscle - 50.4% | Bone 3.9%
Fasting App | 0 hrs this week
WHM | Heat/Cold Exposure 3 x this week | Breathwork - longest hold 3:48 (3 sessions this week) |
Longevity Exercises | 20 Push-Ups | 20 Squats (and laterals) | 20 Sit ups | 20 Lunges | Hang - 60 seconds
1-12-24 Baseline!
Manual Measurements | 81.1Kg weight | 95cm Waist Size | Blood Pressure - 113/79
Garmin | Resting Heart Rate 7 day avg - 53bpm | Active Minutes 245 | Sleep Score | Pulse Ox% 96% | Respiration 14 bpm | VO2 Max 40 | Endurance N/A
Virtua Gym & Advanced Scale | Muscle - 51.2% |
Fasting App | 91 hrs this week
WHM | Heat/Cold Exposure 5 x this week | Breathwork - longest hold 3:42 (5 sessions this week) |
Longevity Exercises | 15 Push-Ups | 15 Squats (and laterals) | 15 Sit ups | 15 Lunges | Hang - 45 seconds
Feb 24
2-2-24
TBW
1-2-24
TBW
Mar 24
2-3-24
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1-3-24
TBW