body

  • zero tolerance: alcohol, drugs, tobacco, nicotine, caffeine, energy drinks, or opioids ✔
  • maintain a healthy weight (under 160lbs)
  • annual checkup with gp ✔
  • frequent checkups with ob/gyn (every two years) ✔
  • take any prescribed medications as directed ✔
  • follow doctor's orders ✔
  • aim for a healthy sex life ✔
    • two to three times per week
    • monogamous
  • spend time outside every day to get vitamin d
    • fifteen minutes full sun exposure
  • wear spf every day ✔

food

  • multivitamin, vitamin d, fish oil every day ✔
  • fruits, veggies, and whole grains every day
  • heart healthy food every day - see this list
  • add fish into diet
  • avoid over eating
  • avoid eating late at night ✔
  • things to avoid: fast food, caffeine, carbonated drinks, red meat, refined sugar, fried food, and processed meats
  • no lactose products ✔
  • eat under a calorie goal every day
  • drink close to a gallon of water a day ✔

fitness

  • exercise in some way every day
  • exercise ideas
  • stretch every day
  • cardio goals
    • three to five times a week
    • target heart rate of 140-160
    • at least thirty minutes
  • weight training three to five times a week

hygiene

  • shower once daily ✔
  • wash face twice daily ✔
  • do not pick skin anywhere on body ✔
  • have an occasional pamper session ✔
  • keep towels, linens, and clothes clean ✔

dental health

  • brush twice daily ✔
  • floss with waterpik once daily ✔
  • perio trays 15min one daily ✔
  • cleaning at least once a year and all work done promptly ✔

health change goals

  • get my blood pressure down (get off meds)✔
  • get my blood sugar down
  • retest my thyroid numbers ✔
  • get my cholesterol under control
  • lose weight to target weight range
  • get my resting heart rate down (close to 60)
  • get my anxiety under control ✔
  • wean off of ssri
  • get my breathing regulated and control my sighing habit ✔
  • figure out my jaw clenching and handle it ✔
    • edit: was a side effect of zoloft
  • get rid of gum disease completely and finish all dental work
apr 24 2020 ∞
jun 13 2022 +