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:
- 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.
- A waist circumference below 80cm/31,5" (currently at 83,5cm/32,9")
- 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)
- Keep the frequency of gym visits up, but push the session length closer to an hour rather than around 30 minutes.
- Consistently follow MacroFactor (not an affiliate or tracked link) diet/macro programs until goal 2 and 3 is reached and potentially longer1
- Stand rings closed minimum 6 out of 7 days per week.