Exercise  &  Consump0on  Quan0fied  Self  Show  +  Tell  #18    

11/15/2012   By  Emily  Chambliss  

What  did  I  do?  

What  I  did:  Exercise  •  Tracked  Work  Outs  

–  Type  of  exercise  –  Repe00ons,  Sets,  Resistance  –  Time  of  Day  (Morning/Evening)  –  Day  of  Week  –  Area  of  body  –  April—August  2011  

•  Strategized  Exercise  –  Planned  work  outs  by  muscle  groups  –  Set  goals  to  build  on  intensity  

•  Self-­‐disciplined  –  Tagged  days  when  I  worked  out  or  not  

Tracking  Exercise  

What  I  did:  Consump0on  •  Tracked  consump0on  

–  Specific  foods    –  Time  of  Day  –  Day  of  Week  –  Es0mated  Calories  –  May  —  July  2011  

•  Set  goals  –  1600,  1800,  2000  calories/day  –  Monitored  &  adjusted  consump0on  based  on  ea0ng  habits  

(%  of  calories  to  be  consumed  by  0me  of  day)  

•  Self-­‐disciplined  –  Tagged  days  when  goals  were  met  or  not  met  

Tracking  Consump0on  Goals  

Specific  Items  

Discipline  

Monthly  Summary  

What  did  I  learn?  

What  I  learned:  Exercise  

Ball  hamstring  roll  plank  w/  rear  arm  reach  Plank  knee  roll  w/  ball  

Chest  press  Bicycle  

Seated  Row  Elip0cal  

Tricep  Ext  Boat  hold  

Lat  pull  down  Leg  ext  

Reclined  Sit  Ups  Push  ups  

Thigh  add/abducter  Sit  up  Super  Set  

Back  ups  Stairs  (9  flights)  

Squats  Intervals  

Cardio  26%  

Arms/Shoulders  

16%  Abs  20%  

Legs/Gluts  21%  

Chest  4%   Back  

9%  

Yoga  4%  

I  love  exercises  that  primarily  use  my  legs.  

What  I  learned:  Exercise  

Sunday  

Saturday  

Friday  

Thursday  

Wednesday  

Tuesday  

Monday  

Week  79%  

Weekend  21%  

I  get  less  mo0vated  aier  Monday.   I  lack  discipline  on  the  weekends.  

What  I  learned:  Consump0on  

0  

500  

1,000  

1,500  

2,000  

2,500  

3,000  

3,500  Evening   Midday   Morning  

My  behavior  is  predictable.  

What  I  learned:  Consump0on  

455  375   330   355  

486  578  

508  

900  

731  619  

705   657  

897   901  852   898  

662  

1,003  1,117  

838  

947  

0  

200  

400  

600  

800  

1000  

1200  

Morning   Midday   Evening  

Morning  21%  

Midday  37%  

Evening  42%  

I  lack  discipline  at  night…  Especially  on  Fridays.  

Wednesdays  are  my  lowest  calorie  days.  

Ques0ons?