Using an app I can very much recommend - Fitness Totals (not an affiliate or tracked link), I generated the above summary of my health & fitness in 2022 vs 2021.

The data is generated from the fact that I wear an Apple Watch Series 7 really 24/7 except the 30-45mins it spends every morning on the fast charger as I get ready for the day, then all of this is of course synced to Apple Health which then feeds the Fitness Total app widgets.

All-in-all, I am not very satisfied with the outcome here, as the “trend” is in the wrong direction almost across the board. It will be a priority for me to reverse this trend in 2023.

Let’s set some concrete goals:

  1. Incorporate cardio for real into my exercise regimen. I spend a lot of time walking every week, at least some of that should be possible to convert to running. My target is minimum 1 run/week of at least 5km/3,11 miles.
  2. A waist circumference below 80cm/31,5" (currently at 83,5cm/32,9")
  3. A body fat percentage below 12% (I am very well aware that the accuracy in the body fat % you get from various smart scales is very poor - but I am not interested in the accuracy but the change itself. I am today at 14% body fat according to the scale, and it doesn’t matter if the truth is anywhere between 10-15%, what I want to achieve is the reduction of about 2% according to the scale)
  4. Keep the frequency of gym visits up, but push the session length closer to an hour rather than around 30 minutes.
  5. Consistently follow MacroFactor (not an affiliate or tracked link) diet/macro programs until goal 2 and 3 is reached and potentially longer1
  6. Stand rings closed minimum 6 out of 7 days per week.

  1. I’ve written about strongly recommending MacroFactor. Not sponsored or affiliated in any way. ↩︎