Jakob Kopfeld

Hi phil Welcome to the Rebellion! Great that you decided to start taking stepts towards a healthier life! Best of luck with reaching your goals. Looking forward to reading your challenge goals.

This sounds like an awesome stairwell workout. I've stopped taking escalators and elevators a while ago, might give this a try next time I need to walk 12 floors.

I haven't moved that far, but if you can rent a truck and drive your stuff yourself instead of hiring a moving company can save loads of money. Then there is the choice of where you're gonna live. I'd obviously recommend scouting for and picking a place before you get all your stuff there.

Hi Chanda I've read in MarisStella's thread that you need some motivating. So I wanted to offer a bit of help with that. Now I don't know what you need that motivation for, I'm guessing it is connected to your no more procrastination goal. So here's what I want you to do. Stop whatever excuse activity you're doing right now, get up, and get something done! Just one little thing, then maybe a second, and once you've gathered enough momentum just keep going

Looking good with the challenge thus far I'd say. Very well done

Once more: Water. Unless your a bodybuilder or olympic athlete, and I know you're not cause in that case you wouldn't ask here, Water is all you need. You know that stuff that comes out of your tap. Drink it it's good! (Warning: Tap water might not be drinkeably at every place, in this case, get some bottled water)

I don't know all that much about running, but in the 6 months time you got you should be able to train for it no problem. Well depending on your current shape, but seein as you ran a 5k not that long ago it should be doable easily. The link Mandy posted sounds promising

Hello Thredith Welcome to the Rebellion! It's great that you decided to take steps toward a healthier life! For your paleo goal I reccomend Steves begginers guide to paleo diet, it's really well written, and has all the important information summed up very concisely. Good luck with reaching your goals! I've experienced that establishing a new social circle can be quite challenging, but I'm sure you'll do it easily

Hi Vagaris Let me start of by Welcomeing you to the Rebellion! It's great that you decided to take steps towards a healthier live. Everybody here is really supportive of that. Going to 100% paleo makes the whole overeating thing really hard to do, because you'd have to eat truckloads of food every day. I can wholeheartily recommend it. Works wonders for me

Hi Sylvanas Welcome to the Rebellion! It's great that you decided to start stepping towards a healthier life! Your goals sound a lot like what I've been doing for a while here now, so maybe I can help you with some advice. Breakfast is the MOST IMPORTANT meal of the day. You probably heard this before, but its actually true. Until a couple Months ago I hadn't eaten breakfast in a looong time, but since I started doing it, and by subsequently changing my diet to 100% paleo, I have way more energy every day, and also more motivation to do things. I recommend eggs/fruits/vegetables. Cold turkey soda is a good idea. Water is the best thing you can drink, if you manage to only drink water for 30 days, you will improve your health by a lot. Best part about the water is that it's really cheap and tastes GREAT. I am currently trying to cut back on cigarettes myself, but I realize that for me the only way to get rid of them is quit ONCE and for ALL, so that is gonna happen in about 13 days. I'm spending the last 2 weeks of my smoking life slowly accustoming my body to less and less nicotine. I wish you the best of luck with accomplishing your gaols! May your journey be easy and successfull. Everybody I met here so far has been really supportive and kind, it's a great community sorry 'bout this gettin' so long, turns out I had a lot to say.

I'm currently varying the number of reps/sets on the weakdays with: Monday beeing high weigth (5kg increments on every set, aim for PR in last set), low reps(5), 5sets (this is record day makes me love mondays) Wednesday is low weigth(1/2 - 2/3 max, also in 5kg increments/set) high reps (12), 3 sets and Friday medium weigth(2/3-3/4 of max), medium reps (8) and 4 sets. the last week I got 40/30/35 as finish sets for my BP I can do 40kg 5 times btw, but I once tried to get a second set of 40 and got stuck on the 3rd rep, had to abort as to keep myself save. Thank you I visited my internist today for a checkup examination and he complemented me on my weigth loss. So to sum up: I'm definately doing pushups on offdays from now on, Starting 5x2 aiming for 20x5 Not sure about the second set of the BP on the same workout. Usually I'm really spent when done with my routine, especially since I've been pushing myself harder on the finishing planks. Another problem is that I don't really have anyone to spot me on the Bench, so I try to stay on the side of caution.

Well there's lots on the internet. The one I made so far was this ingredients 3/4 cup coconut flour 1/2 cup ghee (plus extra for greasing the pan) 6 eggs up to 2 tbsp honey 1/2 tsp unrefined sea salt instructions Preheat the oven to 350 degrees Fahrenheit. Combine coconut flour, ghee, eggs, honey and 1/2 teaspoon unrefined sea salt together. Mix all the ingredients together until they form a smooth paste with no clumps. Grease a loaf pan. Spoon the mixture into the loaf pan, and bake in an oven preheated to 350 degrees Fahrenheit for 40 minutes. I replaced the ghee with with olive oil. Gave the whole thing kind of a green tint, but I was not sure whether ghee was paleo conform, especially since I only found that with added non-paleo supplements in the super market.

Looks paleo to me Well except for the mustard, but maybe there is a way to replace it/leave it out entirely? Sounds like a pretty good recipe, maybe I'll try it in the near future!

Hello Dustin It's awesome that you decided to get into shape! I see you already took your first steps on your own, and now you're here to continue improving. That is amazing! One step at a time, a lot of tiny steps add up to a huuuge amount of progress. Welcome to the Rebellion! Everyone I've met here so far is a really nice person and very supportive of each other. Comeing here was the right choice! I wish you the best of luck, and as much willpower as you need to complete your awesome transformation.

Well walking/hiking should not be a problem on your off days, since it's hard to get... anywhere without walking, it's impossible to cut out anyways.

Well Steve wrote an article about that a while ago. The gist was: Gatorade and other drinks with added electrolytes help the water reach your muscles faster. If you're not an olympic athlete or running a marathon drinking just water is good enough. In reality you should be drinking just water if you're trying to follow paleo 100%. Or is it something else you drink, like a proteinshake? Then its entirely different cause of the protein, but still probably not paleo :/

Hey everyone So I've been going to the gym for the better part of three weeks now, and so far I've been getting a pretty linear increase in performance. Been increasing weigth on every exercise (Deadlift, Squat, Benchpress) by 5kg (~10 pounds) per week. I'm also working towards the first pullup of my life, currently transitioning from Body Weigth Rows to Assisted Pullups/Inverted Pullups. So much for my general situation Now, I hit a plateau on the Benchpresses. I can do ~8reps with 40kg but I just can't increase that. I was thinking to start doing some pushup action (after reading about all the types of amazing pushups on artofmanlines) on my offdays. Beginning with 2sets of 5 and aiming towards maybe sets of 15-20? Is there anything else I can do? My BPs are now lagging behind DL by 20kg and the Squat by 15, I somehow want to keep my lifts at about the same weigth in the three categories.

Challenge Update #8 (at least I think it's the eigth) #1 Did my gym workout today, with low weigths and high repetitions. I still have a hard time on the Bench. For the life of me I can't get over 40kg (88lbs) when Bench Pressing. So to get over that, I'm gonna start doing some pushups on my offdays, aiming for 2sets of 5 in the beginning. Squats and Deadlifts went as expected, although in the third set the last 3 reps on the squats really took a lot of willpower to finish. But I made it easily #2 All good in the Paleo department. Doing quite awesome! I made coconut flour bread for the first that. That one needs some tinkering to give it more of a bready consistency? feel in the mouth? I hope everyone knows what I'm gettin at. #3 With the Body Weight Rows I managed to go 3 full sets of 8 (hands over the Bar) for the first time today. I'll lower the Bar a notch on friday and see how that goes. Still quite sure I'm gonna start doing assisted pullups, starting next week. Right on schedule to finishing a pull-up by the end of the challenge. I'm quite excited about this Lifegoal: Expecting a call telling me that I'm hired. If it doesn't come I'll be back on the intrawebs looking for vacant positions tomorrow. Good week so far, I'm quite sure from here on out, it will only get better!

You're very welcome I too, had a hard time without bread in the beginning, but I found some paleo confrom recipes to make my own (mostly coconut flour) bread. Still tinkering with it to give it the deliciousness I'm used to, but a gread addition to my breakfast nontheless!

That's alright That picture is one of the more curious ones I've seen in a while. Odd photos are the best because they're special. Everyone can take a good shot of a stationary object on a sunny day, oddities are intrigueing because they, well, go astray from the norm. Yay for more pictures!

Yesterday before bed I finished reading Brave new World. Was a great read, but the ending was kinda unsatisfying (pronunciation?). I had hoped he'd at least used his handcrafted bow to shoot someone before he hung himself. Oh well, can't have everything. On to Catch 22

Your eating looks pretty much Paleo, from that one day sample size. Cut out the wine, and keep the awesome nutrition up, you'll make the 100% easily For your workout, if you add some planks to that you're pretty much doing the Beginner's Body Weigth circuit. Which is an awesome way to start getting into shape! I highly recommend eggs to start off your day. They make for an awesome breakfast and are very versitile in the ways they can be prepared. My personal favourite is just ruglarly cooked so that the whites are solid and the yolk stays fluid. Have you considered measuring your body with some sort of tape? Pictures are awesome (I take one every week) to track your progress, but the measurements give you the opportunity of hard data that won't lie, if you want to go that route. Keep up the great work, you're doing amazing!

Thats too bad :/ Thanks for offering though!

I can only talk of my personal experience. When I started the whole getting in shape progress, before I found NF, I started doing Planks as core workout and rounded that off with pushups. In the beginning I could hardly do one, after two weeks daily exercise I managed to increase my planking time by 150% and got up to 10 pushups in 15 days. Was rather easy for me

WOW! Amazing amazing accomplishment! Very well done