Notes on:
- Exercise: Physical activities, fitness routines, and sports participation.
- Sleep: Sleep habits, sleep hygiene, and rest routines.
- Self-care rituals: Spa treatments, skincare, and personal grooming.
Exercise#
Quantified Self:
- Daily step count
- Distance walked or run
- Calories burned
- Exercise duration and intensity
- Heart rate
- Blood pressure
- Blood sugar levels
- Body weight
- Body fat percentage
- Muscle mass
- Hydration levels
- Sleep duration
- Sleep quality (measured by sleep cycles)
- Sleep interruptions
- Resting heart rate
- Active minutes per day
- Exercise type (e.g., cardio, strength training, yoga)
- Workout frequency
- Flexibility (measured by stretching routines)
- Recovery time after workouts
- Number of workouts per week
- Maximum weight lifted (for strength training)
- Personal bests in various exercises
- Fitness goals progress (e.g., achieving a certain weight or body fat percentage)
- Time spent standing versus sitting
- Blood oxygen saturation levels (SpO2)
- Breathing rate
- Waist circumference
- Hip circumference
- Body mass index (BMI)
- Water intake
- Alcohol consumption
- Caffeine intake
- Vitamins and supplements taken
- Bowel movements (frequency and consistency)
- Exercise routines followed
- Workouts completed
- Physical progress tracked
- Nutrition intake monitored
- Weight managed
- Sleep patterns observed
- Mental health checked
- Stress levels managed
- Hydration levels maintained
- Flexibility improved
- Strength gains achieved
- Endurance built
- Recovery optimised
- Injury prevention strategies implemented
- Wellness habits established
- Health screenings attended
- Doctor’s appointments kept
- Medications taken
- Supplements consumed
- Self-care practices embraced
Cardiovascular#
Running#
Interval Training#
High Intensity Interval Training (HIIT)#
Fartlek Training#
Endurance Running#
Marathon Training#
Ultra Running#
Cycling#
Road Cycling#
Racing#
Touring#
Mountain Biking#
Cross-country#
Downhill#
Swimming#
Freestyle#
Competitive Swimming#
Open Water Swimming#
Breaststroke#
Synchronized Swimming#
Underwater Hockey#
Strength Training#
Weightlifting#
Powerlifting#
Squat#
Bench Press#
Deadlift#
Olympic Weightlifting#
Snatch#
Clean and Jerk#
Bodyweight Exercises#
Calisthenics#
Push-ups#
Pull-ups#
Dips#
Plyometrics#
Box Jumps#
Depth Jumps#
Resistance Training#
Bands#
Loop Bands#
Tube Bands#
Machines#
Cable Machines#
Smith Machines#
Flexibility#
Yoga#
Hatha Yoga#
Iyengar Yoga#
Kundalini Yoga#
Vinyasa Yoga#
Power Yoga#
Hot Yoga#
Ashtanga Yoga#
Primary Series#
Intermediate Series#
Restorative Yoga#
Yin Yoga#
Yoga Nidra#
Stretching#
Static Stretching#
Passive Stretching#
Active Stretching#
Dynamic Stretching#
Leg Swings#
Arm Circles#
Pilates#
Mat Pilates#
Classical Pilates#
Contemporary Pilates#
Reformer Pilates#
Reformer Jumpboard#
Reformer Tower#
Clinical Pilates#
Rehabilitation Pilates#
Pre-natal Pilates#
Nutrition#
Quantified Self:
- Daily calorie intake
- Macronutrient breakdown (carbohydrates, proteins, fats)
- Micronutrient intake (vitamins and minerals)
- Fibre intake
- Sugar intake
- Sodium intake
- Meal timing (breakfast, lunch, dinner)
- Portion sizes
- Number of meals/snacks per day
- Food allergies or sensitivities
- Weekly meal planning
- Grocery expenses
- Eating out frequency
- Home-cooked meals versus processed foods
- Food cravings
- Cooking or meal prep time
- Recipes tried or experimented with
- Food journaling (logging meals and snacks)
- Food-related mood changes
- Mindful eating practices
Exercise at least 30 minutes a day.
Eat more fruits and vegetables.
Drink more water.
Cut down on sugar intake.
Get enough sleep each night.
Practice portion control during meals.
Take the stairs instead of the elevator.
Incorporate strength training into your workout routine.
Try a new form of exercise (yoga, pilates, swimming, etc.).
Limit caffeine intake.
Go for regular health check-ups.
Practice mindfulness or meditation daily.
Practice good hygiene habits.
Floss daily.
Wear sunscreen regularly.