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---
title: "Fitness and Health"
date: 2024-04-02T15:00:28-07:00
---
# Fitness and Health
One of my goals for 2024 was to focus on my physical health. This included two sub-goals: a) exercise at the gym 3 times per week and b) weigh under 200lbs at the end of the year. This page is intended to track my progress.
Last Updated {{< param date >}}
## Body Weight
- Weighed on 01/04/2024: 227lbs
- Current Weight: 222lbs
I had a doctor appointment recently and the post-visit summary included obesity as a discussion topic, despite neither me or my doctor never bringing it up. I need to be stricter with my diet, but I want to avoid detailed calorie counting if I can.
## Lifts
- Squats: 115lbs
- Deadlift: 115lbs
- Bench Press: 90lbs
- Barbell Row: 90lbs
- Overhead Press: 65lbs
Currently, squats are my best lift, but I've stopped adding weight for now while I train up my shoulders, which are my weakest lift. Weightlifting is really enjoyable to me, it is a great feeling to become stronger.
## Cardio
God cardio is a struggle. I've been walking on the treadmill before doing my weight lifting. I tried running today but it was rough, it is an area I will focus on improving.
## Dieting Rules
- Chips and similar carb-heavy snack foods are allowed, but in a limited amount and eaten alongside a meal, never eaten alone.
- Dinner is the final food of the day, no snacking afterward
- Fast food (usually Taco Bell) is allowed once per week
- Zero-sugar sodas only
- Prefer zero-sugar beverages in general, but the occasional lemonade or juice is ok
- Avoid caffeine after 3pm
## Focus Areas
- Improving my max weight on overhead press
- Improve cardio, ideally this means improving my mile time to under 10 mins
- Continue with dieting rules

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I run a few services for the amazing folks over at the [32-Bit Cafe](https://32bit.cafe).
- [RSS reader](https://rss.32bit.cafe): an instance of the FreshRSS feed reader to provide an easy to use entry point for community members looking to get started with RSS.
- [Discussion boards](https://discuss.32bit.cafe): An instance of postmill used to share interesting links and resources to the community.
- [Discuss bot](): A Discord bot that sends new posts from the discussion boards to a channel in the Discord server.
- ~~Discussion boards: An instance of postmill used to share interesting links and resources to the community.~~
- ~~Discuss bot: A Discord bot that sends new posts from the discussion boards to a channel in the Discord server.~~
- [Discourse instance](https://discourse.32bit.cafe): The postmill instance has been phased out in favor of a Discourse forum. It has been awesome building this up with everyone and seeing the enthusiasm for a second primary space for the community.
## Websites
- This website
- [yequari's emporium of excellent toys](https://yeet.marigold.town)
- [yequari's emporium of excellent toys](https://yeet.marigold.town): One day I will catalog my toy collection here
- [webweav.ing tools](https://webweav.ing): Currently there is only an RSS feed generator but I intend to add several other tools to help smooth out some pain points of webmastery.
## Software