As someone who has worked in the tech industry for years, I’ve seen firsthand how easy it is for techies to lose track of their health.
With long hours spent sitting in front of a computer, staring at screens for hours on end, and often consuming unhealthy snacks and drinks to stay fueled throughout the day, it’s no surprise that many techies struggle with maintaining a healthy lifestyle.
In addition, the fast-paced nature of the tech industry can make it difficult to prioritize self-care and healthy habits, as deadlines and projects can often take precedence over personal well-being.
As someone who has struggled with maintaining a healthy lifestyle, I decided to take charge and commit to this challenge to improve my overall well-being.
My goals for this challenge include
- getting enough sleep by going to bed at 10 PM and sleeping for 8 hours ✅
- Fasting for a minimum of 12 hours between dinner and breakfast ✅
- No Sugar ❌
- No Alchohol ❌
- incorporating 4 days of weight lifting + Daily Physical activity (Games, Cardio etc). ✅
- Balanced Diet.✅
- Saying No to any activites that will break this challenge ❌
Apps and Gadgets I use:
- Apple Watch – To track Workouts
- Dumbell App – For workout based on dumbells
- Oura Ring – To tract sleep
- Zero app – To track fasting time.
Here is the table to track my progress
| No | Day | Tracker | Self Feedback/Thoughts |
|---|---|---|---|
| 1 | Feb 27 | Fasting: 12.5 hrs- Breakfast: Egg omelette & one millet dosa Lunch: Rice & Chicken Dinner: Chicken & 4 Dates Workout: Chest/Triceps & 20 mins badminton Sleep Score: 73 | – Need to increate the water consumption. – Should finish dinner by 7pm. |
| 2 | Feb 28 | Fasting: 12 hrs Breakfast: Egg omelette & 1/2 millet dosa Lunch: Rice + Chicken Dinner: Chicken + half cup rice Workout: 10 mins badminton Sleep Score: 77 | – Dinner got delayed to 8 Pm – Need to increase physical activity. |
| 3 | Mar 01 | Fasting: 13.5 hrs Breakfast: Egg Omletter + Bananna + 1/2 cup Upma Lunch: Fish + Rice Dinner: Chicken + Fish + 1/2 cup Upma Workout: Back + Biceps + 5 mins cardio + 20 mins Badminton Sleep Score: 86 | – Dinner got delayed to 8.30 – Should finish dinner by 7pm. |
| 4 | Mar 02 | Fasting: 12 hrs Breakfast: Chicken Sausage + Scrambled Egg Lunch: Fish + Rice + Yogurt Dinner: Chicken + 1 Egg Dosa Workout: 30 mins Cardio/Badminton Sleep Score: 71 | Feeling tired due to less sleep. |
| 5 | Mar 03 | Fasting: 12 hrs Breakfast: Lunch: Dinner: Workout: | |
| 6 | Mar 04 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 7 | Mar 05 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 8 | Mar 06 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 9 | Mar 07 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 10 | Mar 08 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 11 | Mar 09 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 12 | Mar 10 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 13 | Mar 11 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 14 | Mar 12 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 15 | Mar 13 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 16 | Mar 14 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 17 | Mar 15 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 18 | Mar 16 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 19 | Mar 17 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 20 | Mar 18 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 21 | Mar 19 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 22 | Mar 20 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 23 | Mar 21 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 24 | Mar 22 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 25 | Mar 23 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 26 | Mar 24 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 27 | Mar 25 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 28 | Mar 26 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 29 | Mar 27 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
| 30 | Mar 28 | Fasting: Breakfast: Lunch: Dinner: Workout: | |
