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This is a presentation I gave on 11/15/12 at a Quantified Self Show & Tell Meetup about my personal tracking around my eating and exercise habits. I'm sharing it now because I am resuming the practice of tracking what I eat.
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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?