Day 28 ❎ Steps 3,479 ✅ 3 min box breathing ❎ IF - Protein coffee at 10:30 ❎ 2 palm protein ❎ No workout ❎ 10 min Reading 8/10 - Had a bunch of teenage boys over and taking care of me went out the window. Day 29 ✅ Steps 8,368 ✅ Breathing ❎ IF - Protein coffee @ 10:00 ❎ 2 palm protein ✅ Workout C25K Week 2 Day 2 ✅ 10 min reading 6/10 - I noticed that eating a lot more carbs than usual negatively impacts my workout. I was so sluggish on my run. I definitely ate more “clean” today. Contacted my case manager at VAC about the pain clinic at the Veterans Hospital in Montreal. Waiting to hear back.

Day 27 - Complete ✓ Steps: 3200 ✓ Breathwork 3 min ✓ Workout: 10 min ✓ Protein: 2 palms ✓ Reading: 10 min Energy: 7 / 10 I noticed: There is a trend of flexing between 8000 steps and 3000 steps every few days.

Day 23 ❎ steps 5,679 ❎ IF - protein coffee at 10:00 ✅ 3 min box breathing ✅ 2 palm protein each meal ❎ no workout ✅ reading 10min Went for a much needed 30min massage for my knee and surrounding muscles. So painful but helped immensely. Because of knee issues, not able to do much. Each day is hit or miss. Day 24 ❎ Steps 5,872 ✅ 3 min box breathwork ❎ I start with a protein coffee around 10:00AM ✅ 2 palm protein each meal ❎ no workout :( ✅ 10 min reading 3/10 went to bed angry (argument with teenager) and my knee also kept me from having a good sleep. Resting again today especially with yesterday’s massage. Day 25 ❎ Steps 3,930 ✅ 3 min box breathwork ❎ I start with a protein coffee around 10:00AM ✅ 2 palm protein each meal (Ninja Creami protein ice cream - awesome) ❎ no workout ✅ 10 min reading Had my psychologist appointment today and there is definitely a correlation between issues with my knee and being home. Funny, my Chiro asked me what was I doing differently between being on my trip and being home. There wasn’t much difference with activity - maybe doing a bit more at home but that’s not the issue. So, I have to dig deep and figure it out and make some changes. Also, my son’s nutrition coach suggested making protein ice cream as his dessert because we had one. We’ve tried a few different things but the base is always 1 cup of high protein milk, 1 scoop of whey protein powder and 1/4tsp of xanthan gum. So far the banana, chocolate protein powder, natural PB and honey has been the best.

I have been doing intermittent fasting 2 days a week for the last couple weeks I got 12'250 steps today, but on avg I hit the 8k. Rainy days are less. I have plateaud between 180-185 lbs. I have protein everyday in my meals. (Lunch and Supper) I have a shake in the morning with protein powder from the Beast recipe pack. My TRT journey has given me low energy as its 5-6 weeks to get used to it. I will sign up for gym starting July because my kid signed up last month and asked me to join.

Day [28] Complete ✅ Steps — [8523] steps ✅ Breathwork — 3 min done ✅ Fasting — [IF ] ✅ Protein — 2 palms at every meal ✅ Workout — 10 min done ✅ Reading — 10 min done Energy today: [7] Today I noticed how big the mosquitoes in Kingston are.