YOUR HEALTH
AT A GLANCE
Since January
1, 2013 I have increased my daily exercise on a schedule that I set at the
start of the year. I am grateful to
Jehovah God for blessing me to remain on this schedule of gradual incremental
increase throughout this year. As the
year draws to a close, I want to share with you where I have come from, where I
am going, and where I am.
I started
January 1, 2013,with 30 daily pushups, and increasing weekly, I am up to 74
daily pushups today. By December 31,
2013 I will be up to 82 daily push ups.
I started
January 1, 2013 with one minute of daily crunches, plus 100 crunches, and
increasing the one minute on a monthly schedule. I am
up to five minutes of daily crunches, plus 100 crunches. I will continue this schedule of exercise
through December 31, 2013.
I started
January 1, 2013 with 12 daily pull ups, and increasing monthly, I am up to 22
daily pull ups today. By December 31,
2013 I will be up to 23 daily pu11 ups.
As a result of
this gradual incremental increase, and consistently exercising daily, I have
been able to gain great confidence in my ability to stick to a plan. I have seen my Pecs (chest muscles) become
bigger and more defined. I have seen my
biceps (upper arm muscles) grow stronger, and become more vascular. I have seen my abdominal muscles become a
defined six pack of Ab muscles. My love
handles are almost gone.
These results
have taken most of this year to become reality.
At age 58, I have desired this type of body build, and now I can see it. I thank the Lord for it. He has given me the ability and strength to
follow a plan, and see the results I desire.
I am launching
the LET'S GET SERIOUS HEALTH PLAN - 2014 in December of this year. I will be following the plan myself with a
new plan for the coming year. I want
many of you to join me. It does not
matter what your goal is. For some it is
weight loss, for others, stop smoking, some may need to gain weight. For those who lose weight, there may be the
desire to gain muscle, as I have done.
My weight has remained about the same.
Yet, I have muscles I did not have before.
It is time to
get serious about our health. It is not
about looks, even though looks are important.
It is about being healthy.
Let's get
serious.
THE LET'S GET SERIOUS HEALTH PLAN - 2014
SPREAD SHEET
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Talk with your doctor before beginning ANY diet
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Present
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One
Year
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Three
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Six
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Nine
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One
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or
exercise program, especially if you have been
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Health
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Health
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Month
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Month
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Month
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Year
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leading
a sedentary lifestyle.
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Info
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GOAL
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Info
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Info
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Info
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Info
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DATES
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Name__________________________________
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Age
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Minutes of
Exercise a Week
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Height
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Weight
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Shirt or
Blouse Size
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Pants Size
(Waist)
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Dress Size
(Women)
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Neck
Measurement for Shirts (Men)
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T-Shirt
Size
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Blood
Pressure
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Blood
Glucose
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Are You
Diabetic?
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If you are
Diabetic, what type of Diabetes do you have?
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Talk with your doctor before beginning ANY diet
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Present
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One Year
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Three
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Six
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Nine
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One
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or
exercise program, especially if you have been
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Health
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Goals
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Month
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Month
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Month
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Year
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leading
a sedentary lifestyle.
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Conditions
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Results
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Results
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Results
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Results
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DATES
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Body Mass
Index - Use the calculator at the web site below:
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Resting
Heart Rate - Check web site below to calculate it.
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Target
Heart Rate Check web site below to calculate it.
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Cholesterol
- Good Kind
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Cholesterol
- Bad Kind
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Tobacco
Use? YES/ NO
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AMOUNT
DAILY: 1/2
PACK 1
PACK TWO PACKS
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Do you
drink alcoholic beverages? YES
OR NO
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If you do
drink alcoholic beverages, how many, daily?
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Are
you: Normal Weight? Overweight? Obese? Calculate at
website:
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Preventive
Care - HAVE YOU HAD THESE?
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ANNUAL -
Mammogram (Women) YES/NO
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ANNUAL -
Prostate Exam and PSA (Men) YES/NO
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(at age
50) Colonoscopy YES/NO
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Any needed
vaccines - FLU, PNUEMONIA, DPT YES/NO
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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.
Let me
know if you have any questions.
Daily Bible
Reading and Study Report
NOVEMBER/05/2013
READ:
2 Chronicles
Chapter 34
Hosea Chapter 2
Acts Chapters
16-17
Bible
Study: 30 minutes
Daily Prayer Report
NOVEMBER/05/2013
Evening
Prayer: 15 minutes
Morning
Prayer: 30 minutes
Noon
Prayer: 15 minutes
(DEER)
Daily Exercise Report
NOVEMBER/05/2013
Pull Ups - 22
Crunches - 100
Ab Work
(Crunches, leg lifts, bicycling legs) - 5 minutes
Push Ups - 74
PRAYER
Lord God, help
us to be serious about improving our health.
In Jesus Name, Amen.
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