Health

Meal Prep

Relational Databases
Install SQL Server
Basic SQL Statements
SQL -DDL
SQL -DML
Basic Data Retrieval
Simple Functions

Nutrition

Exercise

Meal Prep

Meat/Fish/Eggs (Protein: at least 20g per meal)
Vegetables
Citrus Fruits
Sweet Fruits
Lentils/Beans
Olive oil for cooking
Rice/Bread(opt for unprocessed carbs/foods in general)
Drink water
In addition, drink 2 glass of water (or as needed) with one lime to keep acidity level in balance. Check with your doctors.

Find different ways to handle stress

Write down 10 min to 1 hour( or as needed) daily recovery ritual(rest, read books, meditate, basically give your body and mind a break before you start again daily).
You started working out with a barbell. Say you did 20 reps for 1 set. Before you do your 2nd set you give a break.
Right there you have a clear example of giving yourself a break after you do something for a certain time to recover.
It could be you are reading for 10 min or 1 hour. Then you take a break.
It could be you are cleaning your home for 1 hour and then take a break.
It could be you are working on a project for 12 hours and then you take a break.
You need be aware of when you need to take a break to recover just like you are not going to keep working out more than 10 reps in 1 set.
You need to find out and measure your limits on your important activities.
Maybe you are working out math problems, and you need to figure out after what point you are just distracted or daydreaming or tired. Take a break.
This is why it is important to take break and include some other different projects or recovery routine while you get back to your project. And it is also fun to have variety of projects to work on.
Also, give yourself 1 to 2 hour head room each day for any project you decide to work on. Because for me it gets boring following same routine everyday. I want to do something different and I don’t have time since I used it up on my daily tasks. Or There are something came up and I need to stop other tasks to work on this pressing or new idea/tasks.
This is why it is really great to have a daily tasks list for week/months/year. You know your free time. See, your time is so valuable now!?:-)

Health: Workout/Gym

Start working out at your home everyday.
Start with full body light workout for 5 min daily. Really 5 min when you are starting out. If you are able to workout 5 min everyday for a month, you could then workout for more than 5 min to 10 min.
Your goal is to block 5 min from your 24 hours to improve your health to start with.
If you are going to gym, that’s great, but this is for someone one who haven’t gone to gym or never worked out or trying to get back to regular workout.
There are days you may miss gym for valid reasons, but you can still do some core exercise routine at home daily for 5 min.
Find a full body 5 min work out video on YouTube or anything you already know and do it as you watch it.
Start somewhere. Just start now! Take a glass and start putting 1 spoon of water and see how long it will take to fill it up. Eventually you will fill up the glass. It doesn’t matter how slow you start, doing it daily is your goal.
Why daily? And why at home? Why so little time? Why workout with such a lightweight? Your goal is to workout daily at home which will remove any excuses for skipping workout days.
You can always find 5 min to 2 hour to take care of your health. Your health comes first.
Track with some goals. You need to count the reps and sets and write it down. You can then review it at later time and adjust it as your want. You could measure the results from your input as you review it.
I started with 10reps/2 sets per muscle groups and I checked every time completed it. Make a monthly spreadsheet or hand write it on a printed monthly worksheet on your wall.