yucky

Welcome! Great goals! As someone raised by two physical therapists - you'd better keep up with it! They're scary when you don't do your PT "homework"!!!! Just picture getting re-injured if you haven't been keeping up on your work and having to hang your head and go back. *shudder* I'd rather face a Klingon Rite of Ascension. The only thing I'd suggest - and I'll admit, I'm very data driven, maybe track how long you spend on the treadmill each day? Even if there's no specific goal, soon you'll get to the point where you want to advance your goal, and if you have data on your average time, you can set an achievable goal to increase! You got this!

Love it! A walk on lunch is great - and helps digestion too. Dinner is something I struggle with, but I always feel SO much better when I make something for myself, rather than graze or order out. You can do it!

Great goals!!! I came down here to recommend the HeadSpace App - but I see you already use it. Isn't it great???? One thought on the calories. Whenever I'm trying to reign myself in after a vacation or something where I haven't been restricting myself at all I start with a week of just tracking. I tell myself there are no restrictions on what I eat, or how many calories I consume, but I MUST, put EVERY LAST THING into My Fitness Pal. I tend to binge when I feel restricted, so this is a great way to start putting myself in the mindset without risking a binge. I tend to eat healthier anyway, sometimes no kidding just because I'm too lazy to put one wintergreen mint in MFP, so I just don't eat it. Then, after a week, I have a good idea of my current eating patterns, where the biggest/most unhealthy calories are coming from, and what would be easiest to cut back on, and I adjust my goal from there. PS - My sympathies for the hangover. We've definitely all been there.

UPDATE! Ok, so I’m going to plan out my workouts week by week. This week, 18-24th will be: 18th - 10 min row, 30 min spin, 5 min abs 19th - Run Red Shirt!!!! (Garmin run workout) + 5 min planks & push-ups 20th - 10 min row, 30 min spin, 5 min abs 21st - Run Red Shirt!!!! (Garmin run workout) + 5 min planks & push-ups 22nd - REST (24hr flight starting on 21st) 23rd - 10 min row, 2nd Cize Video + 5 min abs 24th - Run Red Shirt!!!! (Garmin run workout) + 5 min planks & push-ups WhiteGhost - Thanks! I took that into consideration. I'll workout before I takeoff (I'll be able to workout the same time I do every morning w/o rushing) but I'm taking my rest day to recover. You're right, jet lag is the worst. The next week I have at home, but then I have another 24hr flight! So... I'll keep adapting, but I feel really positive now that I'm planning week by week. Thanks to mmead0105 for making me realize I don't need ONE plan to rule them all for the entire duration of the challenge.

mmead, Thanks! That's a good point. I subconsciously (or MOSTLY subconsciously) let that one go, because planning workouts is a rabbit hole for me. "I should do cardio because it will best prepare me for my PRT" (military physical readiness test). But then, but "I should do strength training!" Because it's great for long term fat burning etc and on and on I go. Also, I'm in Senegal right now, but in a week will be back in Bahrain, but then I'm traveling to the US for 8 days, then BACK to Bahrain. And those are two day flights. I was hoping to keep some flexibility - but I know!!!! I can schedule one week ahead! Then I can adjust for travel days, but still commit, and pick something concrete to remove potential barriers. Thanks!

Hi! I’m Lauren. My fave ‘Nerd Things” are PC gaming, Star Trek, Marvel, Dr. Who & Serenity - just to name the top few. I’m currently living in Bahrain, but about to move back to the US to California! This is my SECOND first challenge. I was an early follower of Nerd Fitness, but have not been a part of the community for a couple years. I worked SO hard and got in amazing shape for my wedding last year, and then (reasonably) let go for the honeymoon for a well deserved break. The problem? I never stopped with the break, and now I’m the heaviest I’ve ever been = 180lb (5’11). So, returning to my NF roots is my attempt to stop fiddling around and GET GOING. With that in mind: MAIN QUEST - Establish some easy and sustainable habits that will put my weight-loss in motion Side Quests Track all food & drink in My Fitness Pal (MFP) Avoid food carbs when I have the option - don’t take a bread roll w/ dinner, no pastry at breakfast, protein over pasta. I say “food carbs” b/c I’m allowing the occasional glass of wine Workout at least 30 minutes 5 days a week I can’t skip two days in a row aka can’t workout Mon-Fri and take Sat & Sun off. I find it too hard to get back in the swing of things. BONUS GOAL - Complete one NF Quest a week. Ok - that’s the important stuff. Here are my thoughts. Conventional wisdom says: Slow & steady wins the race Stringent plans lead to backslide - and this was true for me after the wedding Ok - so I should take small, manageable bites right? Here’s where I struggle with that. With gradual adjustments comes very gradual change. KNOWING how slowly change will come is very demotivating. AND, a gradual plans makes it so easy for me to make exceptions, and allow one thing or another…. To the point that for the last three months I’ve lost and regained the same three pounds over, and over, and OVER. So I’m trying to let all that go with this challenge. Start with these, to me small and achievable steps. Cutting back on carbs will be the hardest for me. I LOVE bread, chips, crackers…. Ahhhh. BUT I’m not limiting myself in what I eat instead. Heck, it can be a burger so long as it is wrapped in lettuce not a bun. I’m hoping that, and the fact that this challenge is for a set amount of time, will help me stay consistent. In my past experience, there’s a point at which things get markedly easier. You may not be anywhere close to your ultimate goal (for me 25lb weight loss) but you’ve made progress that is, to you, significant. That is the biggest motivator for me. Proof positive that it works. I can do this. I will do this. I will have more than one pair of pants that fit. I will make healthier food choices, and will start on long road back to physical fitness.

Dilnad & dayzee84 - Thank you! I'll definitely check out strengthrunning.com and pay attention to my footstrike noise. I've never thought it was loud but... I have never really listened for it.

Thanks Machete! I have downloaded a metronome app on my phone and I will run with that this weekend! I'll look into the Pose Running Method and watch my HR on slow runs. I'm already doing lower reps higher weight, but I have not done a 5/3/1 plan as of yet - I'll give it a try! Thanks again for sharing your thoughts and what worked for you - hopefully it'll work for me too!

Hi! I have a question I really need help with. I'm a slow runner. I'm 5'11, 165 pounds, 25% body fat - I'm in shape! I have ALWAYS been slow. Over the last eight years I've read about form, I've tried a longer stride, I've tried upping my cadence. I've tried fartleks, hill work, increased flexibility, cardio training and strength training (which I still do and love). I've stuck with it. I run 5 and 10ks regularly. I've run one 10 mile race, one half marathon and one marathon. Ordinarily I might just accept it. BUT I am in the military, and twice a year I have to run a mile and a half in under 15 minutes. Doesn't sound hard, and indeed, I've never failed, but I cut it close EVERY TIME. Which causes two problems. One, it looks bad to always comes in WAY last in an organization where fitness is at a premium, and two, I get horribly stressed before each PT test. Oh also my natural stance is with my toes slightly out like a duck (I also walk like that - instead of toes straight forward). When I bend my knees with my toes out, my knees bend straight forward. When I point my toes forward, my knees bend inward. Because of this I tend to strike on the outside of my heel, roll diagonally across my foot, and launch off the inside of the ball of my foot. I have always worn motion control shoes because of this, my favorite being Brooks Addiction, and recently, Brooks Ariel. This test stress gets to the point of almost making me physically sick. Please, if anyone has any suggestions, or has overcome a similar issue, help!

How about now? 7 Day Food Tracking Quest 57%57%

Ok, trying this out...

That's good advice. I think if I planned ahead, had the shopping list ready, and knew what I was going to make, I could definitely prep on Sundays and mid-week. I just sometimes feel like I'm missing something with all the articles on make ahead meal prep - they never seem to mention freshness. But I agree with you, a little extra work for fresher food could really pay off - even if it's just mentally.

I love the articles on food/meal prep - for instance the article on Staci where she talks about prepping several pounds of chicken on Sundays. The problem I have is that none of these articles seem to mention the specifics on keeping the food fresh! How long does cooked chicken last? Do you put it all in the fridge, or do you freeze some? What about mason jar salads, steak, cooked vegetables? www.stilltasty.com says that cooked chicken breast only lasts 3-4 days in the fridge. I know the go-to advice about food is to smell it, but I can't smell so... anything more concrete would be helpful. So that's my question! How do you prep meals for the week and keep them fresh?

Yucky's Log - Fitnessdate 8 Good weekend! Went to the Ragged Mountain running and got fitted for new shoes! I've been with my Brooks Addiction for years, but my shin splints have been acting up. I'll be trying out the Brooks Dyad now. Although through the weekend my shins were still rough, and a short (.5 mile) jog/walk this morning made them flare up. So I'll be good and take the rest of the week off (from running at least) apply ice, elevation, and stretching. Bummer. But you gotta let 'em heal! My strength training on alternate days (Tu/Th/Sa) is still a work in progress, but is improving all the time! Happy exercising!

Vian - Thank you for pointing out that ethoxyquin has possible harmful side effects. While my diet is paleo, I admit that I do not read the entirety of the ingredient labels, so I will make sure I post that disclaimer if I post any other recipes. Happy cooking!