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    A description of the “One Year Of Discipline” challenge can be found here.

    One Year Of Discipline

    Today, I am officially adding another routine to my daily “arsenal” – drinking a glass of juice, mostly in the evening.

    First of all, this will help me with the cravings for sweets I often still experience.

    Second, yesterday, a colleague commented that my skin looked better compared to december. And that only after drinking ONE glass of juice the day before! 😉 Probably not… However, I do want to have my skin looking good, and several reports state that regular juicing is improving your skin… so all the more reason to do it. See, for example, Fit-Juice and 30 Days to X.

    Third, while I am eating a diet reduced in carbs – and juice does have a little bit of fructose in it – I am working out every day, so a few clean carbs are probably fine. Furthermore: I lost body fat after I had my first glass of juice on 01/06/14. So I will install that habit.

    The base of my juicing will be Mike Cernovich’s site Fit-Juice and the ebooks that he has recently published. I will keep you updated on a regular base on which juices I drink, so you can take the journey with me. You can check out some of the recipes here. After 30 days of juicing, I will write a comprehensive review of Mike’s books (which contain further information, e.g. a scientific background about juicing, an extensive cost-benefit analysis of different juicers available, tips and tricks about cleaning them, storing juice etc.) If you already want to check them out, you can do that here (*).

    On to the “beef” of day 7.

    Below you will find

    (a) a quick description how I fared on my main goals – losing body fat, working on my blog, installing good habits;

    (b) my thoughts for the day;

    (c) how the rest of the program went and whether there were any irregularities or other noteworthy points.

    Day 7

    Losing body fat

    Down to 23.4% again I am losing fat!

    What did I eat today (after I measured my body fat)?

    Breakfast: Coffee, eggs, protein shake.

    Afternoon: Steak and broccoli.

    Evening: Tomatoes, Mozzarella, Carrot-Orange Juice (simple recipe: two parts carrots, one part oranges).

    30 push-ups, , 60 squats and 120 sit-ups properly done. In total, 120 reps of each exercise again. It definitely gets easier after a while.

    Triceps and chest in the gym. In contrast to yesterday, I actually reached failure on several of the exercises, which is good.

    Flat dumbbell press: 10x 25 lbs, 10x 25, 10x 25 (warm-up sets), 10x 30, 10x 40. My form was pretty shaky, since dumbbells are free weights.

    Incline flies: 10x 30, 10x 40 (to failure)

    Straight arm pullover: 12x 40, 12x 50. These exercises are also called skull crushers… actually, I got a bit worried about that…

    Rope extension: 12x 80, 10x 100, 10x 110. I did the last set in very bad form, so I repeated it with a smaller weight: 12x 60 – and I barely finished. Good.

    Lying cable extensions: 12x 95, 12x 110, 12x 125.

    Overhead dumbbell extension: 12x 50, 12x 60, 10x 70. The last set, I had to stop after 7 and did #8, 9, 10 each separately. The last one, I could barely lift above my head, so I had to relax my arms for a couple of seconds and then try again.

    I ended up doing the reps today to failure.

    Happy about that!

    20 min cardio on a stationary bicycle to finish it off while watching Star Trek – The Next Generation. I am a nerd at heart 😉

     

    Working on my blog

    I was very tired when I came home (and I wasted some time, see below), so I decided to write this post the next morning. Which I am doing right now.

    Continued reading the Franklin autobiography.

    If you already want to check it out, you can click here.

    (Disclaimer: if you buy the book via that link, I will earn a small commission at no additional cost to you.)

     

    Habits

    (a) Emotional Health: I talked to a lot of people. I am becoming more social simply by saying “yes” if people ask me to have lunch with them. Even as an introvert, if you go positively and with an open mind through the world, people want to hang out with you.

    (b) Spiritual Health: I continued the Happiness Habit. What was I grateful for?

    1. Being up early.
    2. Being able to get to work immediately.
    3. Beethoven string quartets.

    (c) Mental Health: Here are my 10 ideas for the day:

    10 ideas for a cure against cancer.
    1. Express a gene that kills a cancer cell using the same genetic switch that activates a gene that makes a cell cancerous.
    2. Build small probes that deliver chemotherapy – you inject them into the bloodstream and then remote control their position.
    3. Eat a calory-restricted diet – cancer cells are extremely active and need the most nutrients.
    4. Design antibodies that help the immune system attack cancer cells.
    5. Overstimulate blood vessel growth in the tumor, thus most of the blood vessels will be small and stunted and fail to deliver nutrients and oxygen. The tumor starves.
    6. Shoot small gold particles at the tumor and destroy it.
    7. Use stem cells and 3D printing to regrow the affected organ and take the original organ with the tumor out completely, making metastases less likely.
    8. Analyze a multitude of genetic mutations in tumor tissue and compare with healthy tissue to design a chemotherapy mix that is individually designed for each patient.
    9. Use small beads in the blood stream that deliver anti-cancer medicine into the tumor (by binding to specific structures on the surface of the tumor and then entering), then once inside, they became activated.
    10. Overactivate genes in the tumor that block specific molecules that help a cell to break free from the tumor and metastasize.

    Thoughts for the day

    What did I do well?
    Got up early.

    What do I want to improve?
    1. Getting more sleep.
    2. I want to publish one blog post per day, yet I failed today because I wasted the limited time I had for following the news.

    How will I improve?
    1. The only way to improve really is to set a time to go to bed and then stick with it.
    Planning the day detailed enough ahead, foreseeing time requirements, so I can get everything done and be in bed on time. Remember: in 90% of cases, doing a task well within two days is better than cramming everything into one day, so that the rest of the activities, e.g. sleeping, suffers.
    2. I have to FIRST write the post. Period. I don’t need to worry about the news, because I can’t change what happens. I will soon enough learn about it, if it was important.

    How did the rest of “30 Days of Discipline” go?

    All fine, no big hurdles to overcome yet again.

    To check the description of the “One Year of Discipline” challenge, click here.

    To get back to the homepage, click here.

    (*) Disclaimer: If you buy the books via that link, I get a commission at no additional cost to you – I will also never recommend a product that I haven’t purchased and/or tried myself.