START WITH YOUR DOCTOR
You need professional advice before starting any diet or
exercise program, TO MAKE SURE YOU DON'T HURT YOURSELF. Get expert approval
from a GOOD, OR VERY GOOD, OR EXTREMELY GOOD Medical Doctor.
One exercise program you might consider (and discuss with
your doctor) is the 5BX Plan detailed at
the following website:
The above plan, associated with the ROYAL CANADIAN AIR
FORCE, has been criticized because it
involves sit ups. Sit ups, are bad. I don't do them, because they can hurt your
spine and back. There are other criticism of the above plan to
be found on the internet, including danger to children and teens who have tried
it.
ANY EXERCISE PLAN SHOULD BE MODIFIED TO
SUIT YOUR INDIVIDUAL NEEDS. WHEN IT
COMES TO EXERCISE, ONE SIZE DOES NOT
FIT ALL.
THE KEY TO ANY EXERCISE AND/OR DIET PLAN IS
CONSISTENCY. YOU MUST FOLLOW THE
PLAN. GET SERIOUS ABOUT IT.
Let's get
serious.
THE LET'S GET SERIOUS HEALTH PLAN - 2014
SPREAD SHEET
Talk with your doctor before beginning ANY diet
|
Present
|
One
Year
|
Three
|
Six
|
Nine
|
One
|
or
exercise program, especially if you have been
|
Health
|
Health
|
Month
|
Month
|
Month
|
Year
|
leading
a sedentary lifestyle.
|
Info
|
GOAL
|
Info
|
Info
|
Info
|
Info
|
DATES
|
||||||
Name__________________________________
|
||||||
Age
|
||||||
Minutes of
Exercise a Week
|
||||||
Height
|
||||||
Weight
|
||||||
Shirt or
Blouse Size
|
||||||
Pants Size
(Waist)
|
||||||
Dress Size
(Women)
|
||||||
Neck
Measurement for Shirts (Men)
|
||||||
T-Shirt
Size
|
||||||
Blood
Pressure
|
||||||
Blood
Glucose
|
||||||
Are You
Diabetic?
|
||||||
If you are
Diabetic, what type of Diabetes do you have?
|
||||||
Talk with your doctor before beginning ANY diet
|
Present
|
One
Year
|
Three
|
Six
|
Nine
|
One
|
or
exercise program, especially if you have been
|
Health
|
Goals
|
Month
|
Month
|
Month
|
Year
|
leading
a sedentary lifestyle.
|
Conditions
|
Results
|
Results
|
Results
|
Results
|
|
DATES
|
||||||
Body Mass
Index - Use the calculator at the web site below:
|
||||||
Resting
Heart Rate - Check web site below to calculate it.
|
||||||
Target
Heart Rate Check web site below to calculate it.
|
||||||
Cholesterol
- Good Kind
|
||||||
Cholesterol
- Bad Kind
|
||||||
Tobacco
Use? YES/ NO
|
||||||
AMOUNT
DAILY: 1/2
PACK 1
PACK TWO PACKS
|
||||||
Do you
drink alcoholic beverages? YES
OR NO
|
||||||
If you do
drink alcoholic beverages, how many, daily?
|
||||||
Are
you: Normal Weight? Overweight? Obese? Calculate at
website:
|
||||||
Preventive
Care - HAVE YOU HAD THESE?
|
||||||
ANNUAL -
Mammogram (Women) YES/NO
|
||||||
ANNUAL -
Prostate Exam and PSA (Men) YES/NO
|
||||||
(at age
50) Colonoscopy YES/NO
|
||||||
Any needed
vaccines - FLU, PNUEMONIA, DPT YES/NO
|
LET'S GET SERIOUS. That
is the name of a great song by Jermaine Jackson, one of the original Jackson
Five. It is also the name
of the LET'S GET SERIOUS Health Plan 2014. Kick off of the plan is scheduled for
Monday, December 1, 2013. Those
who will be participating should make all necessary preparations to GET SERIOUS
about their health. No
excuses. Whatever your
current health status, there is room for improvement. All of us want to be better than we
are right now. As we age,
we will naturally lose some muscle mass, and we are all gong to die one day, no
matter what. However, what
we do every day has a direct bearing on the quality and may even influence the
quantity of our days on this Earth.
MORE INFORMATION CAN BE FOUND IN MY BLOG POST ON OCTOBER 29,
2013, SO LOOK THERE.
You can also just EMAIL ME AT hotsnowflake@hughes.net to
get a copy of the spreadsheet
Daily Bible
Reading and Study Report
NOVEMBER/06/2013
READ:
2 Chronicles
Chapter 35
Hosea Chapter
3
Acts Chapters
18-19
Bible
Study: 30 minutes
Daily Prayer Report
NOVEMBER/06/2013
Evening
Prayer: 15 minutes
Morning
Prayer: 30 minutes
Noon
Prayer: 15 minutes
(DEER)
Daily Exercise Report
NOVEMBER/06/2013
Pull Ups - 22
Crunches - 100
Ab Work
(Crunches, leg lifts, bicycling legs) - 5 minutes
Push Ups - 74
PRAYER
Lord God, thank
you for doctors. Help us to get good
medical advise and checkups. In Jesus
Name, Amen.
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