Sodium is in Everything – Week 12

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Week 11:  I rework my format and focus in more on my nutrition.

Week 10: I take a top level view of my nutrition.

Week 9: I include a little bit of world perspective as a backdrop for what is going on in my life.

Perspectives:

Domestic: The U.S. reacts to terrorists attacks in Brussels. Congressional leaders call for stepped-up airport security. And while all the presidential candidates condemned the attacks, individual responses range from tightening borders and visa systems to heightened monitoring of Muslim neighborhoods. Many Americans wait in long lines to vote in so-called “Western Tuesday” contests in Utah, Idaho, and Arizona. Republican party leaders map a strategy to deny Donald Trump the GOP nomination. Joe Biden repudiates the Republican-dubbed “Biden rule” to blockade Supreme Court nominees in an election year. And reaction at home to President Obama’s historic visit to Cuba.

International: Belgium detains at least six people after the terror attacks in Brussels. Officials confirm 31 people, including two Americans, were killed in the attacks. The Belgian government acknowledges high level counter-terrorism failings. Secretary of State Kerry says the Islamic State is lashing out in Europe because its base in the Middle East is eroding. Syrian troops battle Islamic State militants in an effort to retake the ancient city of Palmyra. A UN tribunal convicts a former Bosnian Serb leader of genocide. And president Obama makes a historic trip to Cuba.

Courtesy of The Diane Rehm Show

Description of the Week:

Mar 18: Had work today broken up by having lunch at home and taking the pup to the dog park. After work we grabbed some dinner out. We came home to relax and spent the rest of the night in. A little bit of reading before bed.

Mar 19: Decided to check out a few estate sales this morning as something to do. Also went to an antique mall, out for lunch, the dog park, and a few other places. Dinner at home with a terribly delicious dessert. I probably won’t be having any of those anytime soon. Finished the evening up with a walk and some reading.

Mar 20: Did some yard work around the house in the morning after breakfast. Had some lunch and took a little break by going to the dog park. Came back and finished things up around the house. Got some groceries for the week. Had dinner and worked out after. Ended the night with some Netflix and reading.

Mar 21: Had a normal day at work. Came home to have some dinner. A few errands in the evening including picking up some new books and getting some additionally weights since I am continuing to make progress there. Did a workout session, had our evening walk, and finished up with some reading.

Mar 22: Went to the dentist before work and got the all clear! A couple of meetings at work to round out the day. After dinner, we got a bench for our front porch, which the neighbor’s cat promptly decided was her home. Oh well at least someone will be using it for sure. Played some games in the evening, took our walk, and read before bed.

Mar 23: Had a regular work day. After dinner, went out looking for lower sodium cooking ingredients. Worked out in the evening, went for a nice walk, and read some.

Mar 24: Measured my weight in the morning. Another normal day at work followed by walking around the mall some after dinner. A pretty relaxing evening with a walk and some reading. Took my tape measurements in the evening.

Heart Rate, Sleep, and Energy Levels:

Week 12 HR_Sleep_Energy

Book of the Week:

This week I started The $100 Startup: Reinvent the Way You Make a Living, Do What You Love, and Create a New Future by Chris Guillebeau, which was recommended to me by Brooke of Simultaneously Editing. Feel free to recommend any books you think might be worth a read.

This book seems to be fairly actionable. It is broken up into 3 parts: stories of successful entrepreneurs, beginning steps to get started, and then ways to grow past that. Some things are new and some things I’ve heard before, but overall it has been a pretty enjoyable read so far. It’s always exciting to see what kind of various things people are having success with.

Workouts and Activity:

Week 12 Workout

Mar 20: Weight lifting; One arm row, Bicep curls, Russian twists; Active for 32:58; Average heart rate of 94; Heart rate range of 76-113

Mar 21: Weight lifting; Barbell squats, Calf raises; Active for 14:54; Average heart rate of 100; Heart rate range of 71-119

Mar 23: Weight lifting; Incline chest press, Triceps extension, Sit-ups; Active for 22:35; Average heart rate of 93; Heart rate range of 75-110

Week 12 Activity

Body Composition and Measurements:

Week 12 Body Composition

Neck: 14 3/8 inches –

Shoulders: 44 1/4 inches 

Bust: 37 1/8 inches 

Chest: 34 7/8 inches 

Waist: 31 1/4 inches 

Hips: 36 5/8 inches

Thighs: 21 3/8 inches 

Calves: 14 1/2 inches

Upper Arm: 11 1/4 inches 

Forearms: 10 3/8 inches

Nutrition:

Week 12 Nutrition

Analysis:

My resting heart rate is pretty steady for the week with no outliers. I don’t expect it to be decreasing any currently as I am not focusing on that, but I am glad not to see any spikes.

I seem to have more activity this week based on my heart rate though mostly in the lower range.

My total sleep is largely increased from the previous week and actually above my goal of 8 hours each night.  My average sleep quality is great this week with both REM and deep sleep in my preferred ranges. I need to work on being more consistent about when I go to sleep though. I would also like to push my waking time earlier, so consistency will be key there. I will start to measure my morning energy levels based on how I feel at 8 am rather than when I wake up.

I met my step goals for the week and my number of workouts for the week. I either increased weight or repetitions for every exercise this week, which is mostly reflected in my calculated 1 rep max. That might be the best simple indicator to look at.

My weight and lean mass are down from the previous week, but my fat mass is up. Will continue tracking to see if that is a continuing trend. Some variation is to be expected.

My body measurements on the other hand, seem to be on the increase. All except my upper arm though. I might have to start doing a trending measurement here as well to try and limit some of the variation I see.

My calories in versus calories out is definitely increased from the previous week though I am not seeing the weight increase that I want yet. I will continue at this current level for another week and see if there is any sort of lag effect. What a week for sodium though. I didn’t hit my goal even once this week.

Sodium is in Everything:

I might touch on some tips on how to reduce your intake in a separate post, but I thought I would touch on at least a few things here. Pretty much anything that has been processed in some way has sodium. Even foods that would be considered healthy in most other senses, such as milk, whey protein powder, and whole grain bread. When you are restricting calories it is a little easier, but when you are trying to actually increase your calorie intake, every little bit quickly adds up.

Modifications for Next Week:

Starting next week you will probably see my morning energy levels a little lower as I will be recording them relative to 8 am in an attempt to start waking up earlier.

I will start evaluating my body measurements on a rolling monthly average. Hopefully this should reduce some of the variation without requiring me to do more frequent measurements.

I will continue with my same level of intake in terms of calories and now that I have a better handle on what to watch out for in regards to sodium I should better be able to hit my goal for next week.

Feedback from You:

Have you ever tried to restrict your sodium? How easy or difficult did you find it? Any good tips for staying under your limit?

Become a subscriber to get exclusive stuff that won’t be posted on my blog. As a bonus receive a free PDF, 5 Steps to Start Your Quantified Journey.

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Reworking the Format – Week 11

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Week 10: I take a top level view of my nutrition.

Week 9: I include a little bit of world perspective as a backdrop for what is going on in my life.

Week 8: I focus in on establishing standards for my data for my continued comparisons and improvements.

Perspectives:

Domestic: President Obama names Merrick Garland as his nominee to the Supreme Court. But Senate Republicans refuse to meet with the appeals court judge as he began making rounds on Capitol Hill. Donald Trump and Hillary Clinton solidify their leads in the latest round of state presidential primaries. Trump warns Republican party leaders not to try to block his path to the nomination. Bernie Sanders prepares for the long haul despite news that President Obama thinks the Democratic party should soon unite behind a single candidate to replace him. And lawmakers call on Michigan Governor Rick Snyder and EPA administrator Gina McCarthy to resign over the Flint water crisis.

International: North Korea fires two ballistic missiles into the sea, flouting U.N. resolutions. It also sentences an American student to 15 years’ hard labor. Russia says it will continue to provide military and intelligence assistance to the Syrian regime. This follows Russia’s surprise decision to withdraw its military forces from Syria. The European Union works on a plan to send thousands of migrants back to Turkey. Secretary of State Kerry says the militant group ISIS is committing genocide against Christians, Yazidis and shiite Muslims. And Brazil’s government corruption scandal heats up.

Description of the Week:

Mar 11: It was a nice work day broken up by some lunch out and a stroll around the park. Got some dinner at home and relaxed for the rest of the evening with some Netflix, an evening walk, and reading.

Mar 12: Lounged around a bit after waking up. Had breakfast. Went for a hike with the wife and puppy. Ate out for lunch. Ran a few errands and had to stop by work. Ate out for dinner. Read some before bed.

Mar 13: Daylight savings time this weekend, which already means one less hour in the day. But the puppy is also losing teeth so he was up early because of that. Luckily we were able to get him back to sleep for a few more hours. After breakfast we cleaned the basement some and started setting up a little workout area down there. Grab some lunch out and went to the dog park. Had dinner at home. Had to stop by work for a bit. Then an evening walk and reading before bed.

Mar 14: Picked a bad day to wake up early for some car work, but it was time to get the timing belt and water pump replaced. Went to work. Dropped by the house for some lunch and to walk the dog. Picked up my car. Finished up late at work, so we got some dinner out. Got our groceries for the week. Worked out, took our evening walk, and read before bed.

Mar 15: Lounged a bit in the morning before heading to work. Had a meeting a work. Managed to make it to the dog park after work since we have an extra hour of sunlight later in the day now. After dinner, I worked out and helped the wife out with some of her work. We took an evening walk and read before bed.

Mar 16: Had a normal day at work. Got some fish from a great fishmonger for dinner and treated ourselves to some popsicles along the way. Walk the dog for a bit before dinner. Worked up after dinner, took an evening walk, and was up late helping out the wife. Read a bit before bed still.

Mar 17: Walked the dog in the morning since the wife was still recuperating from the late night. Had a normal day at work. Relaxed for the evening with some dinner in, Netflix, an evening walk, and reading.

Heart Rate, Sleep, and Energy Levels:

Week 11 HR_Sleep_Energy

I have reworked this section to focus on overall well-being, which includes my heart rate, sleep, and energy levels. Additionally I am examining what times I go to sleep and wake up to see if large inconsistencies in that result in alterations in my heart rate and energy level.

Book of the Week:

This week I finished The Brain Electric: The Dramatic High-Tech Race to Merge Minds and Machines by Malcolm Gay. It took me a while to get through it, but I do have a few take-aways from it. The first is that tools actually become an augmentation with continued use. One’s neurons actually rewire themselves to consider that tool as basically part of themselves. And the second is that the brain seems to recognize objects by the interactions that the body can have with it and we actually build mindfulness from this with the help of mirror neurons which essentially try to predict what sort of action someone might take.

Always interesting to learn new things about the brain and body in general though it’s hard for me to say exactly what I will do with that information. This book is still a relatively interesting read if you enjoy neuroscience and neuroprostheses.

Workouts and Activity:

Week 11 Workout

Mar 14: Weight lifting; One arm row, Bicep curls, Russian twists; Active for 28:21; Average heart rate of 102; Heart rate range of 78-130

Mar 15: Weight lifting; Barbell squats, Calf raises; Active for 18:14; Average heart rate of 96; Heart rate range of 73-114

Mar 16: Weight lifting; Incline chest press, Triceps extension, Sit-ups; Active for 24:18; Average heart rate of 98; Heart rate range of 71-116

Week 11 Activity

In this section I am grouping my strength workout and step data. I think displaying my strength training in this way will make my changes from week to week more obvious. I am now using Jefit to log both my workout sets and my body composition. I am still continuing to use Google Fit to monitor my heart rate during the workouts.

Body Composition and Measurements:

Week 11 Body Composition

Neck: 14 3/8 inches

Shoulders: 43 3/4 inches 

Bust: 36 5/8 inches 

Chest: 34 3/8 inches 

Waist: 30 3/4 inches

Hips: 36 5/8 inches

Thighs: 21 1/4 inches

Calves: 14 1/2 inches

Upper Arm: 11 3/8 inches 

Forearms: 10 3/8 inches

This week I am also including a neck measurement as it seems to be commonly done though I do not expect to focus on that. I want to comment on two values specifically: bust and chest. They are both significantly down. I believe this is largely due to incorrectly measuring it previously. For it to be consistently measured, I need to be relaxed and not flexing, so I will watch for that more closely moving forward.

Nutrition:

Week 11 Nutrition

In this section I have added in calories burned as measured by my Basis Peak and calculated a calorie deficit for the day.

Analysis:

My resting heart rate for this week is largely unchanged as compared to last week. The only outlier I have is for my evening rest heart rate on the evening of the 14th which I chart as being on the 15th, as that’s when its potential effect sound be, but there’s not much to suggest why that would be the case aside from me working out.

I spent less time in my lower heart rate zones this week, but did have an increase in the time spent in the aerobic area. This does not necessarily seem to be linked, however, to my workout days.

My total sleep is slightly increased from the previous week but I am still under my goal of 8 hours each night.  My average sleep quality is about the same as the previous week and I appear to have less fluctuations. On the 14th, my deep sleep is lower than I would like it, but this is probably due to a combination of less sleep and waking up earlier than usual. This has an effect on my morning energy level, but I seem to improve by the afternoon. Overall my energy level is lower for the week without clear reasons for more days. Except less sleep seems to increase the likelihood of lower energy levels in the morning.

I met my step goals for the week and largely exceeded it. I plan to continue at this level while continuing to work on my strength goals. I also met my number of workouts for the week again and hope to continue that. I either increased weight or repetitions for every exercise this week, so it appears that I am continuing to get stronger though it’s hard to say at what rate.

My weight, fat mass, and lean mass are all down from the previous week. Normally this would be good aside from the lean mass, but ultimately I am trying to gain muscle so this is a trend I would like to reverse.

You can see this reversal in my body measurements as well, where most of my measurements are either slightly decreased or basically the same.

I believe that my nutrition is that biggest player in this regard. Theoretically to gain 0.5 lb/week, I need to consume about 250 calories more than I burn in a day. I was above 0 but below this level and seem to have lost weight rather than gaining it. I plan to make sure that I am getting a sufficient amount of calories each day. My macronutrient composition is largely unchanged from the previous week, but I am not too concerned about that at the moment. My first goal to tackle is my sodium intake. My weekly average is about where I would like it, but I have several individual days where I got over 2300 mg/day which is the maximum recommended amount.

Modifications for Next Week:

My planned modifications for the next week are solely in the area of nutrition. I want to make sure that I am consuming at least an additional 250 calories/day to see if that will be enough to see the gain I want.

My second planned modification is to limit my sodium intake to 2300 mg/day. The easiest way to do this is to not eat out. But since I am not a fan of restricting myself to an extreme level, I won’t eliminate that entirely at this point if I don’t need to. Rather I will just choose lower sodium options which tend to be healthier in general.

Feedback from You:

We’re now almost a quarter of the way into the year. How are your resolutions and goals that you made in January coming along? Reach out and let me know whether good or bad!

Become a subscriber to get exclusive stuff that won’t be posted on my blog. As a bonus receive a free PDF, 5 Steps to Start Your Quantified Journey.

Manually Track Activities With Basis Peak

One question that comes up a lot with Basis Peak users is “Can I just manually add my activities that my Peak won’t detect?”. The answer to this luckily is YES! The only caveat is that is requires a work around through Google Fit (this presumably also works with iHealth, but I cannot personally speak to that).

Step 1: Connect Basis Peak to Google Fit

Step 1a.png

Go into the Basis Peak App settings.

Step 1b

Confirm that you want to share your data with Google Fit, which will also allow it to communicate with your other Google Fit connected devices.

Step 2: Allow Google Fit to Collect & Store Data

Step 2a.png

Go into the Google Fit App settings.

Step 2b

Allow Google Fit to collect and store data. This will actually allow it to capture your heart rate and step data.

Step 3: Track Your Activities

Step 3a

If you want to track an activity or workout in real-time, then select “Start activity.”

Step 3b

You can then select your activity type from a wide list and hit “Start.” Once your done with your workout just hit pause and stop it.

Step 3c

Additionally you can add activities that you have already performed by selecting “Add activity”, so you don’t have to worry about missing any.

Step 3d

Again just select your type of activity. Additionally select when you started and what the duration was (you can estimate if you don’t know exactly).

Step 3e.png

Lastly you can go back through your activities in Google Fit and get a nice little summary of each activity that looks a little like this. If you check it right after you finish the workout, the numbers may not quite be accurate because it takes a few moments for it to pull the necessary data from your watch.

Summary:

In 3 easy steps, I showed you how you can manually add activities to be tracked by your Basis Peak. I hope this will allow you to do even more with your Basis Peak data.

If you have any other questions that you would like me to address with another how-to, let me know!

Sign up for my email list and receive my guide of 5 steps to start your own quantified journey.

Thought for Food – Week 10

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Week 9: I include a little bit of world perspective as a backdrop for what is going on in my life.

Week 8: I focus in on establishing standards for my data for my continued comparisons and improvements.

Week 7: I look at little closer at my body goals with tape measurements.

Perspectives:

Domestic: Presidential candidates prepare for decisive primaries in Florida and Ohio. Congress considers new sanctions after Iran tests ballistic missiles. And former First Lady Nancy Reagan is laid to rest beside her husband.

International: Iran test-fires ballistic missiles. The European Union and Turkey reach a tentative deal on migrants. And the Pentagon says U.S. airstrikes killed 150 militants in Somalia.

Tables:

Week 10.png

Description of the Week:

Mar 4: After breakfast this morning, we stopped by the vet to check about the puppy’s retained deciduous or baby teeth. Looks like he should be okay to keep them in until he gets neutered, since he would have to be anesthetized anyways. Went to work. Grabbed some lunch out and walked around the park since the weather was nice. After work we ran a few errands. Had a light dinner, evening walk, and finished off the night with some reading. Energy Level: 4/4

Mar 5: Lounged a bit this morning and watched some Netflix while breakfast was baking. We walked around the nature preserve. The pup really flies down those trails. It must be his low center of gravity. We had lunch out. Then we ran several errands before dinner. I had to stop by work briefly, took an evening walk, and read before bed. Energy Level: 4/4

Mar 6: After breakfast I started the day off with a little reading. Got some gardening stuff and bought groceries for the week. Had lunch at home. Spent a little bit of time at the dog park. Came home and planted some veggies, so here’s hoping for a good harvest! Got some takeout for dinner. Worked out after dinner, went for an evening walk, and read. Energy Level: 4/4

Mar 7: Had a regular work day followed by working out, a little bit of TV, our usual evening walk, and reading. Energy Level: 4/4

Mar 8: Woke up a little early to deal with some puppy vomit. He still has incidences every now and again. I was definitely sore from the previous night’s workout. First leg workout in a while. Went to work for the day. In the evening, had some home-cooked dinner and treated ourselves to some frozen yogurt after. I played a little bit of video games before our evening walk and reading. Energy Level: 4/4

Mar 9: Had a longer day at work with a couple of lunch meetings and an afternoon seminar, so I got home a bit later. Still managed to get in a workout after dinner as well as an evening walk, my weekly body measurements, and some reading. Energy Level: 4/4

Mar 10: Pretty normal work day with some dinner at home and reading in the evening. I was a little lacking on my steps because of the rain throughout the day. The pup was a little more unruly as well because of all his pent up energy. Energy Level: 4/4

Weekly Energy Level Average: 4/4

Book of the Week:

This week I am continuing on The Brain Electric: The Dramatic High-Tech Race to Merge Minds and Machines by Malcolm Gay. It looks to be mostly a historical account of DARPA’s prosthetic missions and brain computer interfaces (BCI). Not sure if there will be anything actionable to take away from this book, but it is an interest read nonetheless to see how far we have come and what the cutting edge research and technology can do.

Workouts:

Mar 6: Weight lifting; One arm row (30 lb each arm x 12 reps x 3 sets), Bicep curls (30 lb x 8 reps x 3 sets), Russian twists (30 lb x 12 reps x 3 sets); Active for 26:04; 12 calories burned; Average heart rate of 92; Heart rate range of 77-113

Mar 7: Weight lifting; Barbell squats (95 lb x 12 reps x 3 sets), Calf raises (95 lb x 12 reps x 3 sets); Active for 16:09; 35 calories burned; Average heart rate of 105; Heart rate range of 83-130

Mar 9: Weight lifting; Incline chest press (25 lb each arm x 12 reps x 3 sets), Triceps extension (25 lb x 12 reps x 3 sets), Sit-ups (25 lb x 12 reps x 3 sets); Active for 30:32; 5 calories burned; Average heart rate of 94; Heart rate range of 64-118

Body Composition and Measurements:

Week 10 Weight

Shoulders: 43 1/2 inches

Bust: 37 3/8 inches 

Chest: 36 inches

Waist: 31 1/2 inches 

Hips: 36 3/4 inches

Thighs: 21 3/8 inches 

Calves: 14 5/8 inches 

Upper Arm: 11 1/4 inches 

Forearms: 10 3/8 inches

I decided to include the measurement around my shoulders this week because I was hoping it would help me decide on my body type. Still not sure so if you have any experience on such please let me know.

Nutrition:

Week 10 Nutrition

The new addition for this week is nutrition tracking using MyFitnessPal. While general exercise and activity are important, nutrition can actually be more so for health and well-being. I do not yet have standards set for what sort of macronutrient composition I would like to consume or anything like that. This is more just to see where I stand.

Analysis:

My resting heart rate for this week is relatively stable compared to last week  with no significantly high values relative to my average, so I can say that I had a fairly stable week overall.

I spent less time in my higher heart rate zones this week. This is at least slightly due to a less active day on the 10th, but not sure is that can account for all of the difference. I want to continue working on my strength goals before moving on to focus on higher intensity activities more.

My total sleep is slightly increased from the previous week but I am still under my goal of 8 hours each night.  My average sleep quality was better than the previous week, but I do have some wide fluctuations. On the 5th I was low on my deep sleep. Both my REM and deep sleep were low on the 10th. I did not notice any detrimental effects on those days. I notice that when I look at my sleep data, on those two days I have periods of time when the Basis Peak is not detecting any sleep phase for me, so I wonder if it is just being mislabeled. It is a very good sleep tracker, but still not perfect which can make utilizing the data more difficult.

I met my step goals for the week except for that rainy day on the 10th. I also met my number of workouts for the week and hope to continue that. I am gradually increasing the amount of weight and/or repetitions I do on each exercise.

My weight and fat percentage are increased from the previous week, but now I am recording it as an average of the values for the whole week rather than at a single time point. As you can see there is some fluctuation throughout the week, which does not necessarily seem to correlate with anything in particular.

Overall I am seeing an increase in my body measurements, so I believe that my currently workout plan is having some effect, but I will continue monitoring it.

This is my first week following my nutrition, so I do not have any weekly comparisons, but I can compare against the most recent USDA dietary guidelines. My carbohydrate intake is a little under the recommendation with my fat intake being over and my protein intake falls in the middle. I am definitely higher on sodium and a little low on fiber. Overall, my food consumption probably looks about average at the moment.

Modifications for Next Week:

Tracking nutrition on a daily basis is still a lot of work even with some of the improvements that MyFitnessPal has made to their application. I would like to delve a little further into it next week and consider some potential tweaks that I might make. I need to establish some standards on my nutrition as well.

As I focus my workouts in more on building strength, I am considering a different way of displaying my results to better reflect any increases I make in terms of weight or repetitions. Also the calorie count I get from Google Fit seems to be largely inaccurate, so I might just drop it for the time being even though I will continue to track it on my own.

Feedback from You:

What sort of diet have you found to work for you? Also how do you track you strength training workouts to really visualize your weekly changes?

Become a subscriber to get exclusive stuff that won’t be posted on my blog. As a bonus receive a free PDF, 5 Steps to Start Your Quantified Journey.

Small Progressive Changes – February in Review

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Month 1: My first monthly review. Just scratching the surface with Zenobase.

Monthly Data Points:

burn-(kcal) Dailyburn-(kcal) Hourlyheart-rate-(bpm) Dailyheart-rate-(bpm) Hourlyskin-temperature-(f) Dailyskin-temperature-(f) Hourlysteps Dailysteps Hourly

This is my second month in review using Zenobase. Again these graphs are generated from data gathered by my Basis Peak for the entire month. In order, calories daily, calories hourly, heart rate daily, heart rate hourly, skin temperature daily, skin temperature hourly, steps daily, and steps hourly.

Daily and Hourly Analysis:

I again displayed the data in a polar manner both by days of the week and hourly. In order again, calories daily, calories hourly, heart rate daily, heart rate hourly, skin temperature daily, skin temperature hourly, steps daily, and steps hourly.

Overall, I see more calorie burn on the weekends just because I am more active in general though it’s not totally due to steps as my highest step count is actually on Fridays and Sundays.

I have higher step counts around 10 am and 5 pm when I’m coming into and leaving work most days. My calorie burn is also slightly higher during those time periods.

Hourly Scatter Plots:

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A lot of correlations that I saw in the previous month still remain the same. Burn vs heart rate, burn vs steps, and heart rate vs steps are positively correlated which is to be expected. The unexpected finding from last time is that skin temperature vs all other variables is negatively correlated.

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When I only looked at the time periods when I was awake it decreased the correlation for skin temperature but it was still somewhat negatively correlated.

Monthly Changes:

Weight: 0 lb

BMI: 0

Body Fat: +0.8%

Even though my weight is unchanged, my body fat percentage is increased. It’s hard however to comment on that since I used two different scales. My weekly measurements suggest that it is somewhat steady.

My energy levels have been pretty steady in the high 3’s to low 4’s, so not too much changes there.

My activity has increased overall. My goal is now up 1500 steps/day to 7000. And I have been hitting my goal of 3 workouts a week.

Any further comparisons will have to wait till I have more data.

Summary:

Overall since the amount of metrics I have collected for the full month are small, I can only make some comparisons. A lot of the trends from the previous month remain even when I account for times when I’m asleep vs awake.

For the most part I am more active than I was last month and continue to move in the right direction. I did not expect any large changes as I am just making gradual adjustments week to week.

Next time I might try to incorporate other data sources into Zenobase to see what sort of trends pop out.

Take a Look for Yourself:

If you’re interested in playing around with some data and need a sample set or think you can do a different sort of analysis than I have, you’re in luck because my data for this month is available on Dropbox. You can also access my Basis Peak data on Zenobase. Let me know if you have any questions about it.

Become a subscriber to get exclusive stuff that won’t be posted on my blog. As a bonus receive a free PDF, 5 Steps to Start Your Quantified Journey.