via YouTube https://www.youtube.com/watch?v=vjqjrWXUDr0
📅 21st of March – I Couldn’t Resist a Free Steak 🥩
🌅 Morning Routine & Reflections
⏰ Time Check: 5:06 AM – Slept in again, but that’s okay. It’s a rest week, and you got roughly 6 hours of sleep. Woke up feeling like you needed the recovery.
- 💊 Took supplements: exogenous ketones, BCAAs, and carnitine.
- 🧠 Feeling good—sleep quality and overall function seem better while on keto.
- 🦵 Knee wasn’t sore at the time, but keeping an eye on it.
🙏 Mindfulness Check-In
- 🙏 Grateful for: Your boss for giving you the opportunity to participate in ERT training.
- 👍 Compliment to Myself: For deciding to take a rest week—trusting that it’s what your body needs.
🎯 Key Focus Points for the Day
- 🚶 Elliptical session (20+ minutes).
- 📖 Read before and/or during work.
- 🎸 Play guitar tonight.
- 🥩 Fast today, ideally making this Day 2 of a 3-day fast.
- 📦 Your passport arrived—consider asking your housemate to collect it.
- 🏠 Housemate won’t be home tonight, which gives you time and space for elliptical training.
🌙 Evening Recap
- 🚨 First aid training included high-pressure simulated emergencies with mock injuries (stab wounds, anaphylaxis, leg injuries).
- 🧠 Learned and practiced handling chaotic and confronting situations—recognize how intense and immersive the training was.
- 🚶 Completed a **40-minute elliptical session** after getting home.
- 🥩 Broke fast due to **free steak at work**—chose to eat it and adjusted meals accordingly for the rest of the day.
- 📊 Tracked calories; maintained fiber intake after experiencing bloating.
- 💻 Spent the evening reworking a shift report template for your team—streamlined formatting and scripting issues.
🎁 Bonus Wins & Housemate Vibes
- 🛒 Helped housemate buy Pokémon cards and binders for her partner.
- 👣 Made plans to walk together tomorrow night after work.
📖 Reading & Recovery
- 📖 Read for approximately 9 minutes before work.
- 🎸 Didn’t play guitar today—acknowledged that it’s been neglected this week.
🧠 Lessons & Reflection
- 📚 Learned and solidified a lot from today’s first aid training sessions.
- 🧺 Washed clothes to be ready for the rest of the ERT training days.
- 🪤 Still dealing with a mouse in your room.
📊 Updated Activity Totals
- ✅ Reading: 13.12 hours
- ✅ Guitar: 14.45 hours
- ✅ Gym (Strength): 46.4 hours
- ✅ Running: 84.47 km
🔥 Current XP Total: 600 XP
📈 See my full XP Level System here.
🔥 Final Thoughts
- ✅ Balanced learning, recovery, and light exercise during rest week.
- ✅ Kept nutrition and training flexible while adjusting for fasting goals.
- ✅ Prepped clothes and plan for tomorrow’s training and evening walk.
“You’re enough. You’ve got this. Keep moving forward—even on deload days.” 🚀
