January 2023
Good morning,
Disclaimer
You are getting this email because you shared some interest in my ‘routines’. I am hoping for feedback and improvements if you deem them necessary.
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- Cardio – Exercise
- Strength – Exercise
- Diet and Fasting
- Sleep
- Gout
- Household Chores
- Extra content if you want it in the future
For this month, I was focused on not changing my diet too much and focusing on exercise.
I have also due to my dog-sitting nature, added lunchtime walks where I would walk for 1 hour with the dogs. I added a weighted vest to my journey. Which adds about an extra 4kg to my walks. I plan to increase this when I see fit but for now, the 4kg is enough to make me look forward to ‘taking the vest off’ after my walk :)
I clocked in the range of 10,000 steps to 20,000 steps a day in January and am happy to report that this is an easy habit to keep going.
Strength – Exercise
This month – I, unfortunately, gave up my Gym membership as I and Eden didn’t go very frequently and thought it was a waste of money. With this, I’ve invested in a pull-up bar and gym rings to my routine.
This started about mid-week of January so the progress is still slow. Currently, I aim to do the following every day:
- Ring Push-ups – 15
- Sit-ups – 20
- Pull-ups – 10
- Dips x 5
- Neck Exercise -> ((3) 5 Neck Exercises At Home (No Weights Or Machines) – YouTube)
- Ab wheel with knees x 10
- Bent leg row with Rings x 10
- Squats x 15
- Hang on the pull-up bar for 10 seconds
My philosophy of muscle exercise at the moment is to find something I can do every day and use body-weight exercises.
I am currently improving my reps. Please note, the numbers of my exercise are the MINIMUM I do in a day.
Some days I do more because I feel like it and even more rare days I might make the minimum go up.
An example of how I do these exercises: The pull-ups I might do ‘2 per set’ but I do it 5 times sporadically spread out the day. I do this for all the exercises as for me it’s important to get me moving instead of an intense 1.5 hours of muscle work.
I’m still eating with friends and meals whenever I want. I’ve done my best to incorporate a 16-8 fasting window.
Mon -> Thursday: 6am -> 2pm (eating window)Friday -> Sunday: 2pm -> 10pm (eating window)
This started, when my older brother gave me some tips on how to lower my blood pressure. If you are interested in the blood pressure data, please let me know. But on average… it’s going down Trends are going in the right direction and I believe atm, this balances ‘life needs’ and ‘health needs’.
Speaking of blood pressure. I have started eating potatoes and spinach for dem potassium gains! (potassium apparently helps with blood pressure)
- Try to fast before you go to sleep, 4 to 8-hour window,
- Have a hot shower before you go to bed (to ensure your core temperature is cool).
- Set the thermostat to 17 degrees in the evening to ensure better sleep.
I’m happy to report that ‘falling asleep’ hasn’t been a problem for me this month, but in the past, I used to listen to ‘harry potter’ while going to bed. I have not needed that this month but do miss sleeping to Stephan Fry’s storytelling.
I found this is best for falling asleep as I’m not staring at my phone and if you have an android I made a script to automatically play harry potter if the phone charges after 8 pm. (also sets audible to stop after 1.5 hours; puts the phone on do not disturb and the volume that Eden agrees with)
House Hold Chores
This means, some days we might have ‘3 chores’ but also some days we have ‘0 chores’. This spread all the tasks in a month and thus saves us 4 to 5 hours a month! I hope this works and I’ll report next month on how it went.
Gout
- I have added systems to shave, and do my skincare routine. The advice I got from my twin brother. I don’t know how to measure this however I do think it’s a ‘good thing to do’.
- Gratitude journal and posting on youtube and Instagram
- Email lists
- Dental routine to look after my teeth
- Personal and Business finances management
- Productivity at work
I hope you enjoyed this email as much as I have written it.
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- Ynab Updates
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Many thanks
Jun-te Kim