My weight has been creeping back, so to resolve all this (and more), here comes item #1 on my “REBOOT” “ToDo List”: (You can use these symbols: ☐✅).
🔑 DAILY WIN = COMPLETE THESE 4 ITEMS (Today? 4/4)
- #01: 🌅 Morning Prayer to the Universe!
- #07: 📕 Work “The “Little Red Book” List!
- #09: 🌙 Listen to a “Nighttime Subliminal” .mp3 Tape!
- #10: 🍽️ Follow the “Only Meal Template” Eating Plan!
MORNING
To start off each day:
- ✅ #01: Morning Prayer to the Universe: “Thank you for this day. I’m human and still learning. Please guide me today, help me notice the bridges, and show me my next step. Help me move toward what’s in my Little Red Book. I trust I’m being led. Thank you.“: (11:45 am!)
- ✅ #02: 📈 Weigh yourself! (361.9 lbs. – 333.5 lbs. = -28.4 lbs. total weight loss.)
- ✅ #03: 📉 Record Weight Down in Title!
- ✅ #04: 😴 Record any Nighttime Whispers! (None today!)
- ☐✅ #05: 🧴 Body & Face Care (AM/PM): <>
- (AM) Cleanse → “Splash of Water”
- (PM) CeraVe SA Cleanser + CeraVe Renewing SA Cream
- Dove Pro-Retinol 1–2× per day (belly/flanks)
- ☐✅ #06: 🌀 Dry Brushing (5-7 minutes): <>
- ✅ #07: 📕Work on “The “Little Red Book” List: (Done!)
- ✅ #08: 🌎Read/Vision Board The World Is Waiting For You by Edwina Findley Dickerson: (Read up to page #65 while at Island Grind Cafe in Campbell River!)
- ✅ #09: 🌙 Listen to a “Nighttime Subliminal” .mp3 Tape: (Neville Goddard lecture!)
FOOD
- ✅ #10:🍽️ The Only Meal Template (Repeat 4x/day): (Yes!)
- Per meal:
- 1 LARGE potato
- ~300g / 10–11 oz
- baked / boiled / air fryer
- NO oil, NO butter
- 4 egg whites
- scrambled / microwave / nonstick pan
- 1 cup vegetables
- frozen mix or fresh
- tomatoes, lettuce, peas, broccoli / cauliflower / peppers / onions / spinach / green beans, etc.
- 1 LARGE potato
- Calories per meal: ~370
- Calories per day (4 meals): ~1,480
- Per meal:
- ✅ #11: 🧂 Condiments (AI Diet v1.0 discipline): (Yes!)
- salsa (Costco)
- mustard (Costco & Walmart)
- hot sauce (Costco)
- vinegar (Costco & Walmart)
- lemonade (Costco)
- spices (garlic powder / chili / pepper)
- ✅ #12: 💧 2 Liters Water./Day: (Yes!)
- Make this each morning and sip all day:
- ¼ tsp iodized table salt (non-negotiable)
- 2–4 tsp lemon juice concentrate (optional)
- 1–2 tsp apple cider vinegar (optional)
- ¼ tsp Lite Salt / Half Salt (optional potassium upgrade)
- Himalayan pink salt is NOT better (usually no iodine).
- ✅ #13: 🥂 Martini Water Ritual! (1:04 pm!)
- 🌾 Collagen (2 scoops)
- ✅ #14: 💊 Take Daily Vitamins: (5:42 pm!)
- Fish Oil (Omega-3)
- 2 capsules/day with meals (Buy: Kirkland Fish Oil 1000 mg / Jamieson Omega-3 / Webber Naturals Omega-3)
- Vitamin D3
- 2000 IU/day (Buy: Jamieson D3 2000 / Webber Naturals / Kirkland D3)
- Calcium
- Calcium citrate 500 mg/day (Buy: Jamieson/Webber/Kirkland Calcium Citrate)
- Iodized Salt
- already included in water jug
- also used on food
- Fish Oil (Omega-3)
- ✅ #15:💊 Take Weekly Vitamins (Sunday): (via Spray! Done!)
- Vitamin B12
- B12 1000 mcg once/week (Buy: Jamieson / Webber Naturals / Kirkland B12 1000 mcg)
- Vitamin B12
EXERCISE (Dumbbells are 10 lbs. each)
- ☐✅ #16a: 🏋️♂️ MON — Strength A (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- One-arm dumbbell row — 10 reps/side
- Dumbbell “bed (floor)” press — 10 reps
- Dumbbell shoulder press — 8–10 reps
- Dumbbell Romanian Deadlift — 10 reps
- Knee Sit-to-Stand — 8–12 reps (physio move)
- Calf raises — 20 reps
- Standing ab brace — 10 sec × 5
- 2 sets each:
- ☐✅ #16b:🏋️♂️ TUE — Row EASY + Knee Mini (20–30 min): <>
- Rowing – 20 minutes easy (conversational pace)
- Knee Sit-to-Stand — 1 set of 8 (light)
- ☐✅ #16c:🏋️♂️ WED — Strength B (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- Dumbbell Romanian Deadlift — 10 reps
- Wall pushups OR counter pushups — 10–20 reps
- Knee Sit-to-Stand — 8–12 reps
- One-arm dumbbell row — 10 reps/side
- Bicep curls — 12 reps
- Overhead triceps extension — 12 reps
- 2 sets each:
- ☐✅ #16d:🏋️♂️ THU — Row MEDIUM + Knee Mini (20–30 min): <>
- Rowing – 20 minutes total:
- 5 min warmup easy
- 10 min work pace (slightly hard)
- 5 min cooldown
- Knee Sit-to-Stand — 1 set of 8 (light)
- Rowing – 20 minutes total:
- ☐✅ #16e:🏋️♂️ FRI — Strength A (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- One-arm dumbbell row — 10 reps/side
- Dumbbell “bed (floor)” press — 10 reps
- Dumbbell shoulder press — 8–10 reps
- Dumbbell Romanian Deadlift — 10 reps
- Knee Sit-to-Stand — 8–12 reps (physio move)
- Calf raises — 20 reps
- Standing ab brace — 10 sec × 5
- 2 sets each:
- ☐✅ #16f:🏋️♂️ SAT — Row EASY or Mobility + Knee Mini: <>
- Rowing – 15–25 min easy
- Knee Sit-to-Stand — 1 set of 8 (light)
- ✅ #16g: 🏋️♂️ SUN — Recovery Day (still do something) + B12: (Yes!)
- Easy Rowing – 15–20 min
- Knee Sit-to-Stand — 1 set of 8 (light)
PROJECTS
I have a goal of getting the “Barn Suite” in order. Did any of these happen today?
- ☐✅ #17a: 🏚️ Label Filing Cabinet Boxes & Contents: <>
- ☐✅ #17b: 🏚️ Assemble Lamp: <>
- ☐✅ #17c: 🏚️ Oil Cutting Board: <>
- ☐✅ #17d: 🏚️ Purchase Corner Bookcase: <>
- ☐✅ #17e: 🏚️ Assemble Corner Bookcase: <>
- ✅ #17f: 🏚️ Clean Kitchen: (Set up new instant pot!)
And assembling my music studio?
- ☐✅ #18a: 🎹 Fix/Restore external drives: <>
- ☐✅ #18b: 🎹 Download software: <>
- ☐✅ #18c: 🎹 Assemble drum kit: <>
And don’t forget the bookkeeping!
- ☐✅ #19a: 📷 Download OneDrive Data! <>
- ☐✅ #19b: 📷 Photograph “Physical” Journals! <>
And just for fun:
- ☐✅ #10a: 🌙 Read Keith Moon Book: <>
- ☐✅ #20b: ✈️ Flight Simulator (Take off/land Courtenay Airport!): <>
🔝 WEEKLY “NICE TO DO”!
| Day | Focus Area |
|---|---|
| Monday | ☐✅ 👕 Laundry Day: <> |
| Tuesday | ☐✅ 🚿 Shampoo + Conditioner Routine — Aussie Miracle Moist Shampoo for 30–60 seconds, rinse, then apply Being BIG HAIR Volumizing Conditioner to mid-lengths and ends for 2–3 minutes before rinsing cool: <> |
| Wednesday | ☐✅ 🥗 Record “Weight Loss” Video: <> ☐✅ 📹 YouTube SHORTS VIDEO Creation: <> |
| Thursday | ☐✅ 📹 YouTube Video Upload @ 5:45 PM: <> |
| Friday | ☐✅ 📡 Social Media Posting/Updates: <> |
| Saturday | ☐✅ 📹 YouTube LONG Video Creation: <> |
| Sunday | ✅ 📹 YouTube Video Upload @ 5:45 PM: (Early Bird Cafe “Long” video went live!) |
🔝 FUN, FUN, FUN!
| Day | Focus Area |
|---|---|
| Monday Tuesday Wednesday Thursday Friday Saturday Sunday | ☐✅ 🎸 Music Studio Setup: <> ☐✅ ✈️ Flight Simulator: <> ☐✅ 🎶 Learn Sultans of Swing: <> ☐✅ 🗣️ Learn Tagalog! <> ☐✅🌙 Read Keith Moon Book: <> ☐✅🧠 Read Dr. James Doty Book: <> ☐✅ 🎧 Listen “Maggie Murphy (Notes)! <> ☐✅ 🎧 Listen Dr. K videos! <> ☐✅ 📖 Read The Unified Manifestation System. Improvement? ANY UPGRADE IDEAS?: <> ☐✅ 💻 Manus Software! <> ☐✅ 🌿 Etc.?: <> |
📋Additional Daily Notes
Today was a “REBOOT DAY” in every sense of the word. I began with intention, not urgency. At 11:45 in the morning I said my morning prayer, not as something grand or dramatic, just as a grounding point. I thanked the universe for the day, acknowledged that I’m still human and still learning, and asked for guidance and clarity. It set the tone for the rest of the day.
When I stepped on the scale, the number showed 333.5 pounds. That’s 28.4 pounds lost since I first began this process — a reminder that this system actually works when I follow it. I recorded that number. I didn’t avoid it. It felt honest and real, and I owned it. There were no Nighttime Whispers to note today, and that felt like a small reprieve of calm.
One thing that stood out to me as I planned the day was my decision to go back to the Island Grind Café in Campbell River (see photo to the right). That’s the same place where, on a trip long ago, on September 14th to be exact, my diet went off track and everything started to slip. In that moment, it became symbolic. Instead of avoiding the place that had been the scene of a downward turn, I chose to return with intention and presence. That felt significant. It wasn’t just a coffee stop. It was a conscious choice to meet the past in the present with awareness, rather than letting it shadow me. While I was there I read The World Is Waiting for You up to a certain page, letting the words wash over me. The themes of self-doubt, rejection, and choosing belief anyway resonated deeply, especially in that familiar setting.
Later in the evening I listened to a Neville Goddard lecture as my nightly subliminal. It reinforced the idea that the stories we tell ourselves, and the thoughts we choose to hold, shape experience. That felt harmonious with all the other pieces of the day.
On the nutrition side, I followed the Only Meal Template for all four meals. Potatoes, egg whites, vegetables, and the approved condiments — all within the guidelines. There was no negotiation. My calorie intake stayed in a structured place around 1,480 for the day. I also completed all the hydration goals, finished the Martini Water ritual at 1:04 p.m., and stayed disciplined with the water and electrolytes. Keeping the food simple isn’t about lack; it’s about precision and consistency.
Because it’s Sunday, I treated exercise as recovery. I did easy rowing, fifteen to twenty minutes, and knee sit-to-stands. Nothing hard. Nothing forced. Just movement. Showing up matters more than intensity on a recovery day.
I also took care of space. I cleaned the kitchen and set up the new Instant Pot. That’s not just housekeeping — that’s environment optimization. A clean physical space supports a clean mental space. Disorder in the environment leaks energy. Order restores it.
I shipped content too. The Early Bird Café long video went live on schedule. That shows that my creative infrastructure is still functional, even as I rebuild other pieces of life.
By the end of the day, I had completed the four core Reboot Wins — morning prayer, Little Red Book work, subliminal listening, and the eating plan. That felt good. Consistent. Aligned.
Today wasn’t dramatic. It wasn’t a breakthrough moment that flipped everything upside down. It was quieter than that. It was a functional day. A day where I faced reality, followed structure, honored my values, took care of my body, stayed connected to my kids, shipped creative work, and didn’t spiral or hide. That’s how transformation happens — not in bursts or flashes of motivation, but in repeated blocks of consistent action.
Today wasn’t flashy. It was faithful. It wasn’t emotional. It was operational. This is what getting back on track begins to look like — not through motivation, but through infrastructure. And today, the infrastructure held.
