MY PHYSICAL PLAN
IT'S ABOUT TIME...



tba, in process, this illustrates the process I used, which later developed into a plan.

COMMENTS

In my planning I became aware of the idea that when I plan noble goals, they seem not to motivate me and they seem to drift away into nothingness or some bastardized version of a partial plan.  But when I also put what I want to avoid and the why, I see things a bit more clearly, motivationwise - though I will often discount the long term and possibly wonder if these things work and/or are worth the time. 

But as I read book after book after book on life, the necessity of doing what it takes to maintain high health strikes me as clear and absolute.  No exceptions.

(In your plan, as well as in my plan, this part would be a page, in Word, that would appear after the front page, as a bit of a preface to my plan.  But I would look at the key plan summary page the most. 



The pieces of the physical:

I settled for being healthier than average, which ain't no criteria at all!

Energy has seemed to be a problem for quite a bit of my life.  Admittedly I did stress my system a lot.

Sinuses seem to be full (my plan succeeded since. The sinus hot compress and other basic measures worked.  (See Sinus written pieces.)
Teeth should have been better taken care of, but I didn't know the priority nor the right methods. (Using much better ones now!)
Prostate - PSA is now very high, so I probably could have done something different, and got a few more years out of life.
Stiff and tired in the morning, stuffy nose
Developed silent reflux
BMI slightly over the top decent score (25) - Dropping now!
Eyes - Didn't realize effect of the sun, floater, lasered eye off a bit





 
THE PHYSICAL GOALS WORKSHEET PACKET 
Monitoring and rating periodically:  My Physical Habits Tracking.

PHYSICAL MAIN
Home Page 

My Expected Habit Challenge 
As with all habits, I will have failures so I need to be aware of how to keep going and to thoroughly understand that:  See Habits.  

  






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
     evening

HEALTHY MUSCULOSTRUCTURAL

   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)

BE WELL-RESTED

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.

NUTRITION/EATING/WEIGHT

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.

SILENT REFLUX

Eliminate eating at least three hours before bedtime.
Lose weight!

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.

THE MEASURES

B/P:  120/80 (attained)
Pulse:  65 for sure, 60 goal (attained)
Weight:   204 (Now 222, dropped to 212 currently)
How do I feel
    Body
    Energy
    Sinuses
    Well rested?
PSA (not sure if controllable) - reduce 20% this year


DID I DO IT? 
(Tickled for each six months, to fill this in.)
My Monitoring