GOALS - HOW AND WHAT
ENERGY HIGH ALL DAY
Exercise early in the morning, so start off day well (after my breakfast, coffee and sunning) Then read.
4-6 days a week, 30 minutes aerobics with surges, 3 days a week strenght routine
Alternative: Do at least 5 minutes of stretching/yoga
Almost no sugars, eat for sustained energy
Nap (20 minutes or 90 minutes if want REM), do in late afternoon, so good energy in
Strength At The Core (Stomach, back muscles - My Yoga/Stretching Routine)
Do the Healthy Back group training.
Examine all the things I do that might involve poor habits
Posture, how I sit and work (including proper glasses so not stress or lean forward)
To bed regularly by 12 (since, as I learn, then I use 10 p.m), rest until feel awake (8 hrs probably), do complete relaxation of entire body 2x/day.
Do stretching routine before bed, so my muscles will not tighten up or be uncomfortable.
Do The Pause frequently during the day, relaxing deeply/quickly
FEEL GOOD IN THE MORNING, NOT FEEL STIFF
Do the stretching routine, fine tuned by taking the Healthy Back training.
Eliminate/reduce ice cream, sugars - Use substitutes if need to (Greek yogurt and frozen blueberries) (Implemented fully.)
Exercise, as above, in Energy
Use maximum of what would affect prostate and/or cancer growth in body. Find out best.
Eliminate eating at least three hours before bedtime.
GENERAL HEALTH A complete physical, with doing whatever it takes to create preventive strategies and to maximize health care. Not settle for less.
KEEP ME ON THE PLAN
This will take better resources. Do a D.O? Use Kirk again, even though I'd have to pay for it? Coach.
Read my key goals and intended activities daily, so I am reminded. Make a pledge for the day of what I will and will not do. (See my checklist for the day.)
Put my goals and practices on the monitoring sheet.
B/P: 120/80 (attained)
Pulse: 65 for sure, 60 goal (attained)
Weight: 204 (Now 222, dropped to 212 currently)
How do I feel
PSA (not sure if controllable) - reduce 20% this year