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About Tkal

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  • Birthday 03/01/1978

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  • Location
    The Netherlands
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  1. Tkal

    Tkal respanwns

    I forgot to skip breakfast on Monday, so no IF that day. Doing my steps with the thunderstorms of these days is also annoying, but so far so good. Here my spreadsheet https://docs.google.com/spreadsheets/d/1D5oVWwKmDsBLPOPTf4UEc-4sVw6Nd5bRLugPh_zOl4k/edit?usp=drivesdk (if not working, it will be fixed next week when I am on normal time again) No pc time yet to write all the needed mails, but that was expected. Conjured by science and technology
  2. Tkal

    Tkal respanwns

    After something more than two years, it is time to put my (nerdfitness) life back on track. Back to the basics and to simple things. I use this post also to put down my longer term goals. I will be on my "normal" time only nine days in the middle of the challenge. For the rest I will be on "alternate" time, where I have little control on my schedule and on what lands on my plate. I am tempted of waiting for next round, but I fear another year will pass... so I'm keeping it simple There is always the possibility that "alternate time" doesn't happen. So I plan the appropriate branching in the challenge I'll track everything on my usual spreadsheet (need to dust it off), and I will report here once per week. 1. The fat monk gets lean I reach the point where my belly starts to hang over my belt. I am not aiming to go back to the six-pack of my 20s, but loosing 15kg is a matter of health. I my hiatus I have learned that I can handle much better fasting than counting calories. So, the overall strategy is to work with intermittent fasting Goal for this challenge alternate time: use a 16/8 pattern (skip breakfast, no calories after dinner) normal time: do a 24-hours fast twice (start on 1834.2 and 1835.2). branching: add another 24-hours fast in 1836.2/3 2. The lonely monk gets the right company I used to practice karate, but my (not so near) dojo is dying. Because of a different work schedule I have also put my capoeira practice on hold. Since doing martial arts was (is?) my main form of social interaction outside work, going back to something is good also for my mental health and not only for my body. On the long run, this gold will be the "monk doing monkish things" goal Goal for this challenge alternate time: plan a visit with Sensei normal time: A colleague from another department has just started his dojo near where I live. I will get in contact with the guy and see if we are compatible branching: attend workshop of mestre Samara on 1836.7 3. The lazy monk gets active See point two for the motivation. No dojo/roda meant also no training. For this challenge it is still too hot for jumping around, so it will be just walking, to re-build old habits. In the future challenges this should become something more serious for general fitness&health improvements Goals for this challenge alternate time: do the "holy" 10k steps daily normal time: on top of the steps work on pushup/pullups. I had a nice app for that, time to reinstall it branching: same as normal time 4. The homeless monk buys a house I am not really homeless, and I like were I live, but is it not financially smart. Step one is to fix my documents (the joy of living in two countries that know me by two different names). Serious money talks will follow once I have unified my identities Goal for this challenge get the exact to-do list from the embassy send the birth certificate to the translator follow-up actions based on embassy reaction
  3. Any word of wisdom about walking meditation? I converted the "count your breaths" of mindfulness practice into "count your steps" while I was recovering from surgery some months ago, and then I discovered that there was nothing new in it Personally I find it much more powerful to recenter and calm myself than more static forms
  4. I am surprised to hear that for someone is weird to wake up in the middle of the night. To me it has always been the normality, a pattern shared with everybody in the family. It doesn't matter if I go to bed early or late. I noticed in the past that when it does not happen, usually it means that I am not sleeping enough, so it has become my benchmark. If I am not getting enough rest, I just don't wake up at 1am but I sleep until the alarm goes
  5. Welcome! I perfectly understand your issues with age, speed, strength and length of limbs. The thing is that you cannot compare yourself to others (unless you are in a tournament). You can only improve with respect to your former self, and that should be your only benchmark. Even it it means being beaten every time. Said that, speed is something you can work on, but it requires a change of perspective. Work on precision and endless repetition. You do no train your muscles, but your nervous system. Speed is just the consequence of triggering the correct muscles in the correct sequence, and in the end that is the main difference between a beginner and and someone who has been around longer: the latter can move without thinking, and the pattern of movements is natural and fluid and clean So, speed is important, but perfect form beats speed alone Maybe @Shotokan can share his wisdom too
  6. My last challenge ended with a dislocated shoulder the good: I got a call/message/visit from most of the capoeristas in the group. It has been a very long time since I felt so much a strong and supporting community the bad: it hurts like hell. Like having knee surgery without anesthesia (been there, done that), but the pain is not fading as quickly. the ugly: at least six weeks of rehabilitation before been able to trow a punch. No ETA yet for an handstand or climbing Goal for the upcoming weeks: do the needed PT. First appointment with the physiotherapist in on Monday. To be elaborated afterward keep moving. Even if I can't do most of my usual activities, I can still walk. And do stairs. Every working day I'll go all the way to the campus top floor (3 down + 19 up from my office, can be extended to 6 down + 22 up if I pass through the basement). To over the weekends, weekly goal is to reach 80000 steps, from a minimum of 70000 clean the diet. My wife decided that it is time to get ready for the swimsuit. I fully support her, plus less weight to support will be good for my shoulder when I can start doing fun stuff again. As long as I cook, I eat well. So, the goal is to cook my dinner every night. If eating leftovers I will still prepare something fresh sleep. That is when recovery happens. Light off by 11pm Points and tracker to be added
  7. To add injury on top of injury, I am just back from the ER with a dislocated shoulder. No capoeira nor karate for some time. I am really getting old 😩 Conjured by science and technology
  8. Good. Maybe by then things will be working again Conjured by science and technology
  9. I lost my avatar. Probably the no-face I got is better. Also, is it just me that get more often than no a 504 error? Sorry for posting here, the help pages are unreachable. I know my connection is ok. Let's see if my brainless phone is better suited to this forum than my pc. On the other hand, I get plenty of email notification, much more than before. Of course nothing can be set until I can connect. No further comment as long as connections is so unstable.
  10. There is a lot of politics wrapped up in everything human, so that was not a surprise. And cases of kicking the dog meaning the master are ubiquitous. Personally i prefer a literal kicking instead of a metaphorical stab in the back. Anyway, tonight rest night. Last week I did something weird, I think. I though it was only too many squats, but it is not muscle pain. Saturday was not too heavy on the legs, but the other day training was a pain and I have spent the past two days limping and screaming inside every time I touch my leg. Sometime I forget that I am not 15 anymore and I must be careful... Anyway, the "injury" solved my dilemma, and this weekend I'll stay home, "resting"
  11. Next Sunday some of the guys are going across border for a batizado e troca de corda. To go or not go to? I am curios, but I know that once I am there I will look for opportunities to play but I also know that all my training so far can make me do dangerous things. O profersor made some remarks about politics and nastiness in the roda and now I am afraid to join. So, most likely I will skip this one and wait for when I will be able to stick to "the rules" Fun facts about Portuguese: with my linguistic background (in the spoiler) I can understand it easily. Last Thursday we were singing a new song and I was able to translate it on the spot. The difficult part was the destination language, not the source one. It is weird how some sounds are written, but now I understand a bit more some of way used to write my language Changing art, yesterday there was a workshop of my Sensei. Basically everybody notified last minute they were not coming. We were only three. It was a blast. In the end Sensei re-tailored the training on our specific needs and it ended up to be an almost private lesson. I am sorry that so many people didn't show up, but I am glad I had Sensei watching (and correcting) my every step
  12. Achievements in the past years: surgeries done (an very limited physical activities for 6 months due to not easy recovery). In waiting list for changing birth certificateC++ has become decent enough, if not yet fluid. Starting injecting pythonAccording to duolinguo, 47% fluency in Spanish. Dutch has not become worse (at least that). Basic knowledge of Esperanto
  13. My trick for the steps: walk during your rest time while you are doing pushups and pull ups. One minute rest is about 110-120 steps for me, but that is really fast pace. Depending on the logistics and schedule at work and school, also going for coffee not at the nearest coffee machine or using the toilet on a different floor can add plenty of extra steps without noticeable extra time. Roughly one regular house floor means 100 extra steps between going up and down Are walking meetings doable?
  14. The challenge continues on the other side
  15. This is the direct continuation of my previous challenge: same quests, same tracker. I had a hard time writing here in the past weeks. All boils down to choosing between doing things or writing about them. I tired to post from my phone when on a break, but I really don't like to write there. I am not sure it will change much, but I'll show up at least once per week Walking is my strongest point by far. Getting a step counter was really a good choice to keep me motivated. If I think about it is is weird to get pleasure from seeing a bar on a display getting filled, but as long as it work... at least is healthier than other pleasurable things... well not all of them, of course... The push/pull+karate routines need some adjustment: after two hours of capoeira I don't really manage to add another 20-30 minutes of exercises. So, I give myself 2 days off. The handstand and the stretches stay as daily practice. Food is on track but I still have the feeling (well, my stomach&intestines have) that some adjustment is needed. The big change of the past 2 weeks have been capoeira. It is the perfect mix for a monk assassin like me, and something completely different from what I have done so far. The unexpected (but not unwelcome) side of the training is that learn to sing solo and to speak Portuguese is integral part of the training. The casual sentence while fighting is something I am used to, but carry a tune in a language I don't speak while dodging kicks is a completely different story Long story short: I have plenty of inspiration for next challenge but for now I need to stay on my previous quests and strengthen those habits
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