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.