ShadowLion

Shadowlion haS TEA and CruMpetS with the Empress Yes, it is another Shadowlion ACRONYM Challenge… Tarot challenge... and a Fire Fit challenge... with Truck Porn, Tai Chi, Tuxedo Cats, a little alliteration, and all lot of other stuff I threw into my tags As per usual, I am a little bit late getting my challenge together. It was a bit of a hectic zero week that included much craziness at work, stitches to my left index finger, and a cold. Typing is still a bit slow, so in lieu of a lot of words, so I will leave you with several pictures that I will weave together into a challenge over the next few days. https://www.wired.com/story/sanfrancisco-smaller-firetrucks/

So sorry to hear about the family emergency and your illness - I hope you are back up and healthy again soon! You've certainly got a ready-made framework to get right back on track as soon as you are healthy again. Hope to see you back kicking butt in the next challenge!

Glad to hear you are on the upswing after the funk! You have been doing a lot, plus making dietary and training and social changes. You've also been making a lot of decisions that could point to some deeper changes in your mental approach to your work and training, as well. While your decisions have been good ones and strategic ones - sorting out the things that you can delegate or defer, adjusting scheduling and choosing to make time for more rest, looking into coaching - they are also the kinds of things that can require a little time and some internal adjustment, just like the more external changes. Maybe a little journaling or some Tarot card reading to see if there is some of that going on, too? You might have a bit of decision fatigue in the mix, on top of the rest.

Awesome progress! Sounds like your plan worked well. How did this past week go? I can relate on the clutter - I want to make tackling that one of my goals next challenge. You seem to have a good strategy for sizing and timing your goal for success!

Thanks, Xena - It doesn't seem to be that motivating to me or I'd take the time to do it! Catching up - been doing pretty well on most of my goals, just have been short on time... Updating with a running tally of tiny habits and averages of the others so my progress report is not so boring. Nov 4 - Nov 13, 10 days Tiny Habits After I turn off my morning alarm, I will do one visualization After I brush my teeth in the evening, I will floss one tooth After I lay down in bed, I will recall one happy memory 3|3|3|3|3|3|3|3|3|3 Technically, I completed the second tiny habit last night, but I've been flossing all of my teeth every night (a testament to the effectiveness of this habit-forming method!) despite the "one tooth" tinyness. I only did the one tooth minimum last night so I could keep my 17 day streak on the 100 sleep score alive. See below.  Vegetarian Challenge 80% Vegetarian, averaging 5 fruits and veggies per day. Aiming to get to 90% vegetarian and 8+ fruits and veggies per day by Jan. 1, 2019, so sort of okay the last 10 days. Didn't plan well enough for the extra time and shopping it takes to prepare meals these days and I cut corners, though. Filled in with too much cheese and processed carbs just because it was easier. Have a plan to do better on that this coming week. Just What the Doctor Ordered 100 Sleep Score - 17 days straight!!!!! I'll tabulate each night and average out the minutes and AHI at the end of the challenge. It's all in the sleep app. Unfortunately, the company doesn't have an open API for it, so I can't automatically retrieve the data and run calculations or do visualizations with it. That would be cool. I'm being a lazy programmer and putting off having to enter the data by hand! To maintain the perfect score, I have to get a least 7 hours each night of time with my device on. I've been generally getting about 7.5 hours, but last night I barely got in bed in time to make 7 before I had to be up this morning. Down to the minute! (Why I did the minimum on my flossing last night. Didn't want to break my streak!) Preparing for the Adventure of a Lifetime I am up to 9 stair laps at work as of today, from 5 on Nov. 3, and I am generally doing two in a row instead of one. Almost ready to bump it up to three consecutive at least part of the time and I have picked up a little speed, too. This is 4x per week, as I work one day from home. Walk and do strength exercises the other days. Other Point system still not finalized - I'm dropping this one. As Xena pointed out, it isn't really needed. Been doing well with my homework, averaging between 1 - 1.5 hours per day All in all, I'm pretty happy with the progress. Tiny habits work!

It was a crazy week. I managed to keep up with my challenge goals, but not with posting. Catching up now... Day Seven Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian, 2 fruits, 3 veggies Just What the Doctor Ordered 100 Sleep Score 7:33 hours Sleep Time AHI index - 1.3 Preparing for the Adventure of a Lifetime Rest day, just doing stuff around house Other X Point system still not finalized 2 hours working on my homework for the online entrepreneurship class I am taking ======== Day Eight Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge Mostly vegetarian (I meal - 2 oz meat); 2 fruits, 3 veggies Just What the Doctor Ordered 100 Sleep Score 8:00 hours Sleep Time AHI index - 1.0 Preparing for the Adventure of a Lifetime 5 Stair Laps Other X Point system still not finalized 1.5 hours working on my homework for the online entrepreneurship class I am taking ======== Day Nine Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian; Bonus: 2 fruits, 4 veggies Just What the Doctor Ordered 100 Sleep Score 7:32 hours Sleep Time AHI index - 1.5 Preparing for the Adventure of a Lifetime 5 Stair Laps Other X Point system still not finalized 1 hour working on my homework for the online entrepreneurship class I am taking ======== Day Ten Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge Meat Day, 1 meal/6oz meat; 3 fruits, 2 veggies Just What the Doctor Ordered 100 Sleep Score 7:45 hours Sleep Time AHI index - 1.8 Preparing for the Adventure of a Lifetime No exercise Other X Point system still not finalized 2 hours working on my homework for the online entrepreneurship class I am taking ======== Day Eleven Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian; 1 fruits, 2 veggies Just What the Doctor Ordered 100 Sleep Score 7:40 hours Sleep Time AHI index - 1.8 Preparing for the Adventure of a Lifetime 5 Stair laps Other X Point system still not finalized 1 hour working on my homework for the online entrepreneurship class I am taking ======== Day Twelve Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge Meat day, 1 meal/5oz meat; 1 fruits, 3 veggies Just What the Doctor Ordered 100 Sleep Score 8:02 hours Sleep Time AHI index - 0.7 Preparing for the Adventure of a Lifetime 5 Stair laps Other X Point system still not finalized 1.5 hours working on my homework for the online entrepreneurship class I am taking ======== Summary 100% on Tiny Habits Acceptable on Vegetarian eating, on plan. No to so great on veggies this week. Did great on Sleep Score and time - 100 for 7 days straight!

Hi, @Rhovaniel! This challenge is going pretty well. Thanks!

Day Five Tiny Habits √ After I turn off my morning alarm, I will do one visualization X After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge Meat day, in accordance with the "phase out" plan - one serving turkey, 5 veggies Just What the Doctor Ordered 92 Sleep Score 6:11 Sleep Time 0.8 AHI index Preparing for the Adventure of a Lifetime 5 stair laps, desk stretches; 10 modified ring rows, 10 tricep extensions Other X Point system still not finalized Day Six Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian, Bonus: 1 fruit, 5 veggies Just What the Doctor Ordered 100 Sleep Score - WOOT! 8 hours Sleep Time AHI index - 1.5 Preparing for the Adventure of a Lifetime Rest day, just doing stuff around house Other X Point system still not finalized 1 hour working on my homework for the online entrepreneurship class I am taking

Do you have a plan on how you want to tackle the cleaning and rehabilitation exercises this week? Set your milestone and just keep at it. You'll get there!

Hi Xena!!! Acronyms will return. And, I will reveal more on the epic adventure plans soon. Yes, a good goal. The big thing for me is retraining years of ingrained eating habits and learning to cook in such a way as to get all the essential nutrients from a vegetarian diet. Definitely challenging sometimes, but doable. Maybe someday I can go completely veg, but working my way to 90% over a couple months should have a pretty significant positive impact. Right now, I am eating meat in meals or snacks three or four times per week, and eating smaller quantities. The goal is to get to one or two times a week, 8 oz or less per week. I can reassess when I get to that point or the 60 day mark, whichever comes first.

Wow, you did a great job on the trailer! And that is one cute kitten. I hope you have a great outing!

Thanks, Elastigirl! So far, so good. Want to keep my momentum strong!

D_R!!!!! IT'S GOOD TO BE BACK! Planning on rocking this challenge and many more challenges to come! I will have to see what I can do about the acronyms. That may have to wait until next challenge, though. I do have some acronyms that go with my latest venture. Hmmm, I do think you just gave me the theme for my next challenge and I know what my challenge feature photo will be! (Not the Amazon - as much fun as that would be to do again - I have something in mind that you will like, given your interest in gaming.)

Day Three Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge Meat day, in accordance with the "phase out" plan, 5 veggies Just What the Doctor Ordered 83 Sleep Score :-( 5:16 Sleep Time AHI index 1.5 Preparing for the Adventure of a Lifetime 5 stair laps, desk stretches; 10 modified ring rows, 10 tricep extensions Other X Point system still not finalized Day Four Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian. but ate a lot of junk Just What the Doctor Ordered 90 Sleep Score 6:08 Sleep Time AHI index - 0.8 Preparing for the Adventure of a Lifetime 5 stair laps, desk a lot of desk stretches Other X Point system still not finalized 2 hours working on my homework for the online entrepreneurship class I am taking

Sounds like a good way to keep your focus on the short term. If it's like your previous trip and I remember right, you found quite a few ways to keep your fitness up, even in a challenging situation. Seems like all the variety in your current fitness training will be helpful then. Awwwwww.... Melts my little shadowy lion heart!

Great set of goals! Points are a nice way to streamline your tracking. Looking forward to seeing how your first week turns out!

Day Two Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian. Bonus: 2 fruits, 4 vegetables Two meals only, plus some nuts for a snack. Not hungry with all the veggies! Mmmm - Made a bean and quinoa burrito with a little cheese, guacamole and some fresh spinach. I'm liking quinoa and I'm liking my Instant Pot! Just What the Doctor Ordered 90 Sleep Score 6:01 Sleep Time Milestone: Highest AHI index - 5.4 (higher is not better) Preparing for the Adventure of a Lifetime 10 wall pushups, 10 modified ring rows, 10 tricep extensions Other X Point system not finalized yet 1 hour working on my homework for the online entrepreneurship class I am taking - choosing my audience unit

Hi!

Day One Tiny Habits √ After I turn off my morning alarm, I will do one visualization √ After I brush my teeth in the evening, I will floss one tooth √ After I lay down in bed, I will recall one happy memory  Vegetarian Challenge 100% vegetarian. Bonus: 2 fruits, 4 vegetables Just What the Doctor Ordered 91 Sleep Score 6:12 Sleep Time Milestone: Had lowest AHI index yet - 0.8 Preparing for the Adventure of a Lifetime 5 stair laps, desk stretches Other X Point system not finalized

Hi, Jakkals! I am back for the same reasons. I hope things are better for you soon.

I'll be tracking my daily accomplishments (or lack thereof) the day after as two of my mini habits are at bedtime.

@Tanktimus the Encourager Hi, Tank! It's good to be back home. @Elastigirl Thanks, Elastigirl! (Great signature quotes, btw)

After too many challenges away, I'm back. It's been a long, strange trip which has, hopefully, made me a wiser shadow lion... I am building my challenge out of several other small challenges, sort of like challenge "lego bricks." Tiny Habits First, I am using the the five day "Tiny Habits' challenge starting tomorrow to kick things off. I expect to roll these over and build on them as I progress through the four weeks of this challenge. They are tiny, and that's the point. If you aren't already familiar with the concept, you can read more about the theory and method of tiny habits here. I will be following these 3 rules the first week of this challenge. After I turn off my morning alarm, I will do one visualization After I brush my teeth in the evening, I will floss one tooth After I lay down in bed, I will recall one happy memory Vegetarian Challenge Second, I have a goal of eating a vegetarian diet at least 90% of the time by Jan. 1, 2019. I've come to the conclusion that my previous efforts failed because of not really understanding how to keep my macros in healthy balance and get enough of the other nutrients I needed so that I did not crave meat. I'm giving this effort another shot, using this 30 day challenge as a more gradual 60ish day plan. That will overlap nicely with this challenge and next. Just What the Doctor Ordered Third. Recently diagnosed with sleep apnea, I need to use a pressurized airway device at night while I sleep. This condition carries a "compliance" requirement with my health insurance. I am still in the "adaptation" window and doing well, but my competitive streak wants to do REALLY WELL. That, and the doctor put the fear into me with what untreated or poorly treated OSA can lead to. Luckily, they have a "coaching" app that assigns points and let's me see ALL THE DATA! My nerdish side is very motivated by that. This photo of Lion and Safari Park is courtesy of TripAdvisor Photo of a sleeping (and snoring) lioness. Sleeping good; snoring, not. Preparing for the Adventure of a Lifetime Finally, I am easing into a more active exercise routine using some of the ideas from "Tiny Habits' grafted onto some things I was already doing to decrease the amount of sitting I do at work–stretches at my desk, breaks of stair laps or walking or a few bodyweight exercises. I will track these on my spreadsheet and summarize weekly here. This is part of a larger, secret plan I am hatching with a good friend of mine (with whom I have another 30 day health and happiness challenge going). I will gradually reveal details as they coalesce... Hmmm, not such a tiny challenge after all, but neither is it one of the overwhelming Shadowlion challenges of old. Finding my balance with four smallish mini challenges rolled into one larger one. I am still finalizing my point system for the above and will update that in my next post here. Woot! New Nerd Fitness challenge, and my first one as a 60-year-old!!!

Reserved for Tarot Retrospective

I'm improving... Only about a week and a half late this challenge. I had an elaborate, old style Shadowlion challenge nearly ready to post at the end of the zero week, then realized that it just didn't fit the current reality. The work crazy hit and, well, here we are. This challenge is focused on continuing what was working from the last one, and adding just a little bit more. I will also do some theming, as I have time. That should help fill in some of the gaps in my challenge history over the past few months, as a way to gain some perspective for myself and in the hope that there might be something of value in it for others. Some of you might remember the series of challenges I did last year that were Tarot themed. I am picking that back up where I left off, at the High Priestess. Why will become clear later. The High Priestess is an archetypal image of a wise woman and spiritual guide. Whether she is seen as the traditional figure of a woman in blue, seated between two pillars and holding a scroll: Or in her wilder shamanic form Or in a multitude of other artists' concepts She offers the seeker a glimpse through the veil that hangs between this life and the mysteries, and acts as a conductor of souls into and out of the depths of the unconscious. Not a bad energy to have on your side when you're working your way out of a depression, shuffling your way out of the Underworld! With the aim of applying a little wisdom in my life, here are my goals for this challenge: Food shakeup - Try one new recipe per week. Bonus if it uses a new or unusual fruit or vegetable, or uses an old favorite in a new or unexpected way. Move that body - Take active breaks at work, stretch, move around hourly. Take a daily walk, preferably for at least 15 minutes. Leave the cave - Spend at least 15 minutes daily outdoors and enjoy the sunshine. Get out of the dark cave that is my workplace. Get stronger - 3 or more bodyweight strength sessions per week, consisting of at least wall or counter pushups, ring rows, and triceps extensions; 2 or more sets each basic exercise, 8 - 10 reps. Explore how to modify BW squats without irritating right knee. Try some kettlebell exercises? Dream, explore, observe - Take time to read, journal, do art or music. Minimum of 10 minutes daily.