peelout

Mar 29 KH1- 5 star desk - Started Dec 23 KH2 - Exercise everyday - Started Jan 1 KH3 - Manage home records - Started Jan 2 KH4 - Eliminate night time crap - Started Jan 14 KH5 - 1hr/wk job related training - Started Mar 3 KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 164.2 Snack last night after log in - none Breakfast - protein shake, 1 apple w/ almond butter and nuts Lunch - burger no bun Dinner - salad, grilled chicken, milk Snack - 1 soda, 5 m&m's, 2 sausage sticks w/o - white water kayaking Was my day a success? Yes. Kept all KH's. New low wt. Only 1.5lbs till ideal wt is reached. White water kayaking today. Water would shock the brain for about 15s during rollovers.

Oh yeah beeches, wt dropped to a new low of 164.2 this morning. Ate pretty light yesterday so I don't expect it again tomorrow, but might be below 165 again. 163 is my ideal wt. Consistent habits leads to consistent improvement. Went whitewater kayaking today. 1st time in 2015. Water was cold enough to numb the brain when I'd roll over.

Mar 28 KH1- 5 star desk - Started Dec 23 KH2 - Exercise everyday - Started Jan 1 KH3 - Manage home records - Started Jan 2 KH4 - Eliminate night time crap - Started Jan 14 KH5 - 1hr/wk job related training - Started Mar 3 KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 165.2 Snack last night after log in - none Breakfast - protein shake Lunch - slice of cheese (pretty much skipped lunch, intentionally) Dinner - salad, grilled salmon, milk Snack - 1 soda, 5 m&m's, popcorn + soda w/o - tread + pullups + stretch Was my day a success? Yes. Kept all KH's. Grilled salmon for the first time (never made it in the kitchen either). Turned out pretty good. Going to start trying to eat more fish. Whitewater kayaking tomorrow. Should be pretty cold water.

Thanks Dame. Creating habits 1 at a time is much easier than trying to work on lots of things at once. Mar 28 KH1- 5 star desk - Started Dec 23 KH2 - Exercise everyday - Started Jan 1 KH3 - Manage home records - Started Jan 2 KH4 - Eliminate night time crap - Started Jan 14 KH5 - 1hr/wk job related training - Started Mar 3 KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 165.2 Snack last night after log in - none Breakfast - protein shake Lunch - slice of cheese (pretty much skipped lunch, intentionally) Dinner - salad, grilled salmon, milk Snack - 1 soda, 5 m&m's, popcorn + soda w/o - tread + pullups + stretch Was my day a success? Yes. Kept all KH's. Grilled salmon for the first time (never made it in the kitchen either). Turned out pretty good. Going to start trying to eat more fish. Whitewater kayaking tomorrow. Should be pretty cold water.

Noticed in your original post you mentioned the climbing gym. Are you into indoor climbing? I got started about 2yrs ago. I don't enjoy it as much as whitewater kayaking, but it is fun and very challenging. I go about twice a month, mostly cause its a good w/o. My 17yr old son started with me, and he's quite a bit better. Been rockclimbing twice. Great inspiration to keep improving my fitness level.

I'm lucky. I use an egg based protein powder and mix w/ strawaberries and blueberries (and a little milk). I love the taste and actually look forward to it. For me, I have to have something I enjoy so I just keep drinking it. Makes a pretty filling breakfast although lately I've been having a hardboiled egg w/ it just to make sure I'm full till lunch so I'm not tempted by much of the crap everyone brings into work. Like you, I also hit on a nasty protein powder the first time I tried one. I can't believe something that tastes that bad actually sells. Keep at it.

Shay, you still here? Getting worried since we haven't heard from you in 5 days.

Last night at my son's HS talent show, a girl did hoola hooping. When I saw it on the scheduled events, I thought "That's in the talent show?". I was blown away when I saw it. It wasn't just the ability to twirl a couple rings, it was the way she did it causing illusions in the movement of the hoops. It was awesome. Good luck on the C25K

Bammm! Hit another low this morning. Wt = 165.2. Just 2lbs away from ideal. So close now But still you gotta win Nothing gonna stop you Theres nothing that strong So close now Your nearly to the brink So push it

Mar 27 KH1- 5 star desk - Started Dec 23KH2 - Exercise everyday - Started Jan 1KH3 - Manage home records - Started Jan 2KH4 - Eliminate night time crap - Started Jan 14KH5 - 1hr/wk job related training - Started Mar 3KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16Wt - 165.6Snack last night after log in - 1/2 apple + almond butter Breakfast - protein shake, hard boiled egg. Lunch - burger (no bun), fruit/vegy bag Dinner - salad, roast, milk Snack - 1 soda, 5 m&m's w/o - blitz2 Was my day a success? Yes. Kept all KH's (100% for the year on all of them). Wt was in the 165's for the third time plus it was a new low wt.

How does your soylent taste? I actually sent you to my challenge thread where I just leave a quick summary of what I did for the challenge. Peelouts Journal is my actual log where I list my daily food intake, workouts, and a word or 2 about habit formation. If you decide to try it let me know. Here are the habits I've completed. Prior to reading Duhiggs bookProtein shake everyday - 2014Salad everyday - 2014After reading Duhiggs book in Dec of 2014KH1- 5 star desk - Started Dec 23 - This one requires I put away every folder and paper on my work desk every day before leaving for home so I don't have to come into a giant mess each morning.KH2 - Exercise everyday - Started Jan 1 - Varying intensities, but everydayKH3 - Manage home records - Started Jan 2 - Stopped leaving piles of bills and postits on kitchen table. Have to record all bills the day they are recieved and summarize finances once per month.KH4 - Eliminate night time crap - Started Jan 14 - Big one for me. I used to consume and easy 500-1000 cals around 9pm. Haven't had an unhealthy snack at night since.KH5 - 1hr/wk job related training - Started Mar 3 - Requires I spend 1 hr/wk developing a new skill for work, even if I have to take time on my weekend to do it. Currently learning a new s/w program which will help me in job advancement.KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 - I stopped buying bread for this one. Pretty simple.Using Duhiggs approach, you just keep making improvements. I haven't broken any of these even once. Hope you try it. It's actually pretty hard to believe how well it works.

Mar 27 KH1- 5 star desk - Started Dec 23KH2 - Exercise everyday - Started Jan 1KH3 - Manage home records - Started Jan 2KH4 - Eliminate night time crap - Started Jan 14KH5 - 1hr/wk job related training - Started Mar 3KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16Wt - 165.6Snack last night after log in - 1/2 apple + almond butter Breakfast - protein shake, hard boiled egg. Lunch - burger (no bun), fruit/vegy bag Dinner - salad, roast, milk Snack - 1 soda, 5 m&m's w/o - blitz2 Was my day a success? Yes. Wt was in the 165's for the third time plus it was a new low wt.

What is a soylent? (Soylent Green comes to mind, but you might be to young to have seen that movie.) Duhigg teaches the cue/routine/reward concept. What really got me interested in trying his process is that it is the same process advertisers use to get you to buy things you didn't know you needed (and probably don't need) and keep using them. If you decide to use this method, look me up on here (Peelout enters the fray). I've learned a lot of tricks for quickly embedding the habit. There is a lady on another site I am on that I got to try this and she is now approaching day 30 of exercising every day. She also started her second habit a week ago. I stil shake my head when I realize how easy it is now to make a change and know its permanent. I did the protein shake and salad w/o the benefit of Duhiggs process and they were much more difficult to get to the "automatic" stage. Best advice for reading the book is to see if your library has it on audiobook. I've listened to it 4 times now, just driving to work and around town.

Day 3 in the 165's. Triple woop! Getting close to ultimate goal of 163.

Have you tried incline pushups? Steps or a rail or incline situp board might work. Reduces the amount of body wt you are using during the pushup. My nemisis is the pullup.

Wow. Do you do all 3 circuits in the same w/o? If so, that is huge cardio. Do you rest any between exercises within the circuits or are they all back to back? I was doing burpees up till this week when I changed out a few exercises. But last night I saw some ladies doing partial burpees and jumping over a 8in step between each burpee. So I tried that but I did the full burpee. I was panting after 10 of those. One of my favorite full body exercises is my modified clean and press w/ a plate. Hold plate w/ 2 hands w/ plate all the way down to the floor (bend knees). Lift to chest, press overhead, reverse curl behind the neck, return plate straight above head, then lower fully to ground. Thats 1 rep. 10 of those get you breathing pretty hard and work just about everything. I was doing those right after the burpees and would be gasping.

Thanks for the thumbs up crash. w/o - tread + stretch, wt 165.8 Down from 171 at start of challenge Was my day a success? Yes. Wt was in the 165's for the second time. It has to be in the 165's for 3 days in a row to be an official drop for me. Hoping tomorrow its the same or lower. Kept all KH's. The only downside to creating habits is that once they become automatic, you don't get the great feeling from doing them anymore. When I used to yoyo in and out of fitness, I would have a really positive feeling everyday when I would stick to something. Now that I've made the above habits automatic, its kind of like brushing your teeth. Theres no sense of accomplishment because its just something you do everyday and you don't think about it. Better than the alternative, its just something that pops in my mind occasionally.

KH1- 5 star desk - Started Dec 23 KH2 - Exercise everyday - Started Jan 1 KH3 - Manage home records - Started Jan 2 KH4 - Eliminate night time crap - Started Jan 14 KH5 - 1hr/wk job related training - Started Mar 3 KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 165.8 Snack last night after log in - 1/2 apple + almond butter Breakfast - protein shake, hard boiled egg. Lunch - burger (no bun), fruit/vegy bag Dinner - salad, roast, milk Snack - 1 soda, 5 m&m's w/o - tread + stretch Was my day a success? Yes. Wt was in the 165's for the second time. It has to be in the 165's for 3 days in a row to be an official drop for me. Hoping tomorrow its the same or lower. Kept all KH's. The only downside to creating habits is that once they become automatic, you don't get the great feeling from doing them anymore. When I used to yoyo in and out of fitness, I would have a really positive feeling everyday when I would stick to something. Now that I've made the above habits automatic, its kind of like brushing your teeth. Theres no sense of accomplishment because its just something you do everyday and you don't think about it. Better than the alternative, its just something that pops in my mind occasionally.

You said the other side of the pond. Where at? Thats a phrase I often hear from people in England. Bouldering is great. I do that when I don't have a climbing partner. Incredible how much just climbing around saps your energy. I have to find a cheaper place to buy the almond butter. I bought my first jar in the health foods section of a major grocery store. It was $8 for a small container. Going to look around for a better price. You said Mar 23 was a rest day but you said you walked 4.7mi. To me, that counts as a workout. It may be an off weightlifing day. I have a habit of daily exerice no matter what. Some are high intensity like wt lifting, some are low intensity like stretching, some are sports like climbing or kayaking, some are hiking. Point is, a day w/ exercise is a success. Doesn't have to be weight lifting to be exercising. So great job on walking almost a quarter of a marathon. You were talking about Icarus. I know the feeling. You have these periods where you make gain after gain, then get hooked and just keep wanting more. Suddenly you hit a stall and your motivation plummets and you can't seem to maintain the gains. I just hit that stall myself. On several exercises (bench and pulldowns), I'd been going to failure on my third sets and feeling great. Suddenly I wasn't able to get my mind into it and wasn't able to maintain the # of reps I was doing to get to failure. For me, I find thats when its time to throttle back. Last night I intentionally set a rep limit a few reps short of failure on those last sets (a number I knew I could do in good form w/o tanking my motivation). I also changed a few of the exercises I was doing to break the monotony. When I got done, I felt great. Going to do this for a couple weeks, then when I feel the urge again, I start going to failure on some of the sets. Sometimes I think you just need to intentionally hold back on the throttle. I'd rather have a year of continuous solid workouts than get back into the old me of on again off again workouts due to burnout. Keep at it.

Welcome to nerdfitness. I use to cycle in and out of fitness several times per year. I would always come up with "the plan", stay on it for a month or 2 then lose interest. I think the issue was that the plan was always a bunch of changes at work. Then I'd let a few slip, then a few more, then I would give up. I finally changed my approach. Instead of working on lots of things at once, I picked 1 thing at a time and worked on it till I got it right. I would focus on that one thing until it was a habit. Might be a couple weeks between changes I would add. By doing this, my only measure of success was whether I kept the changes and since I wait until each change becomes a habit, I'm really only working on one thing at a time. First thing was switching from soda and crap to a protein shake for breakfast. (Jun 2014) Second was eating a salad everyday. (Aug 2014) Third was daily exercise (Jan 1, 2015) Fourth was elimination of crap foods right before bed (a big change for me) (sometime in late Jan or early Feb 2015) Fifth was elimination of bread. (2 wks ago) I've been able to keep everyone of these since there inception. Whenever you try to make a lifestyle change, you have to use will power. Willpower is a finite quantity that wears down. If you try to change lots of things at once, you get overwhelmed. Thats why so many people yoyo in an out of fitness. If you only work on one thing at time until it becomes a habit, it takes far less willpower. Just something you might want to try. Making a large amount of changes takes time if you do it one habit at a time, but ask yourself when the last time you created a habit that actually lasted was. If you decide to try this route, you might want to read a book by Charles Duhigg called "The Power of Habit". In it, he teaches a process for making habits stick. I now swear by it.

w/o - blitz2 wt 166.0 (I'm down 5lbs since starting this challenge) Was my day a success? Yes. Kept all KH's. Did my blitz2 w/o. Feel much better having not gone to failure on bench and pulldown plus changing up a few exercises. Still an intense w/o, just not a total drain. Going to stick to that for about a month. The company I work for gives a free in house physical w/ full blood workup every year after you turn 50. After the blood results get back, a Dr spends an entire hour with you going over the results and checking out your entire body. At one point he has you stand upright, knees locked and bend over to see how close you can come to touching the floor. He was pretty surprised when I was able to put my palms on the floor. He said only a few employees could do that and they were the really young ones. Viva the stretching I've been doing. (All tests were excellent)

KH1- 5 star desk - Started Dec 23KH2 - Exercise everyday - Started Jan 1KH3 - Manage home records - Started Jan 2KH4 - Eliminate night time crap - Started Jan 14KH5 - 1hr/wk job related training - Started Mar 3KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 166.0Snack last night after log in - 1/2 apple + almond butter Breakfast - protein shake, hard boiled egg. Lunch - burger (no bun), fruit/vegy bag Dinner - salad, roast, milkSnack - 1 soda, 5 m&m's w/o - blitz2 Was my day a success? Yes. Kept all KH's. Did my blitz2 w/o. Feel much better having not gone to failure on bench and pulldown plus changing up a few exercises. Still an intense w/o, just not a total drain. Going to stick to that for about a month. The company I work for gives a free in house physical w/ full blood workup every year after you turn 50. After the blood results get back, a Dr spends an entire hour with you going over the results and checking out your entire body. At one point he has you stand upright, knees locked and bend over to see how close you can come to touching the floor. He was pretty surprised when I was able to put my palms on the floor. He said only a few employees could do that and they were the really young ones. Viva the stretching I've been doing. (All tests were excellent)

Wanted to pop in and say thanks for all the support you've been sending my way. I find the idea of running 20mi pretty insane but the ability to run 20mi pretty incredible. I'm pretty confident I have never run a mile since I might have had to do it once in high school gym class. If I did, I'm sure I would not have classified it as running. Can you tell me how to find the place which shows the name (the one above the picture on the left) versus how many comments you've made? I just noticed I'm now a malcontent so I assume that the name changes as you make more posts. Or maybe it has to do with how long you've been on the site or how many challenges you've been in or how many pts you've racked up. Just curious.

Was my day a success? Yes. Kept all KH's. Been getting worn down mentally from my high intensity w/o's so I've decided to slightly reduce the intensity for one month to let my body kind of catch up. I'm also changing some of the exercises I'll be doing. Low intensity nights will remain the same (tread + pullups + stretching. High intensity workouts will look something like this, but might be tweaked: 5min tread bench 2x10 + 1x5 will not go to failure as I have been pulldowns 2x10 + 1x5 will not go to failure as I have been seated lat pull 1x10 overhead press 1x10 crunches 1x13 pushups 1x10 clean and press w/ behind the neck curl using 35lb plate 1x10 incline situps 1x10 forward bend no wt 1x10 hand clench 1x15 w/ 90lb plates stretch I'll refer to it as blitz2 Been thinking of creating KH7. Something to make me a better person. Create habit of finding 1 out of the way nice thing to do for someone or donate $5 to a worthy cause each week. Duhiggs system rocks. It's great to have the knowledge that I can make any change I want and make it automatic. Hope I can get someone to try this. Once you start, you'll never want to stop. No more restarts, respawns, do overs, u-turns, etc. You focus on 1 thing at a time until its a permanent habit, then create another. Some habits take a short time to embed, others a long time. But using the cue/routine/reward loop makes each habit as automatic as brushing your teeth. I don't consciously decide each morning to brush my teeth. And now I don't consciously decided to do any of the KH's (keystone habits) I've created. Plus, each habit is like a plant. The plant is the habit, but the roots spread out and affect other areas of your life.

KH1- 5 star desk - Started Dec 23 KH2 - Exercise everyday - Started Jan 1 KH3 - Manage home records - Started Jan 2 KH4 - Eliminate night time crap - Started Jan 14 KH5 - 1hr/wk job related training - Started Mar 3 KH6 - No sandwich bread (including buns) at home or work.- Started Mar 16 Wt - 165.8 yeah! Snack last night after log in - 1/2 apple + almond butter Breakfast - protein shake, hard boiled egg. Lunch - burger (no bun), fruit/vegy bag Dinner - salad, spaghetti Snack - 1 soda, 5 m&m's w/o - 5min tread + pullups + stretch Was my day a success? Yes. Kept all KH's. Been getting worn down mentally from my high intensity w/o's so I've decided to slightly reduce the intensity for one month to let my body kind of catch up. I'm also changing some of the exercises I'll be doing. Low intensity nights will remain the same (tread + pullups + stretching. High intensity workouts will look something like this, but might be tweaked: 5min tread bench 2x10 + 1x5 will not go to failure as I have been pulldowns 2x10 + 1x5 will not go to failure as I have been seated lat pull 1x10 overhead press 1x10 crunches 1x13 pushups 1x10 clean and press w/ behind the neck curl using 35lb plate 1x10 incline situps 1x10 forward bend no wt 1x10 hand clench 1x15 w/ 90lb plates stretch I'll refer to it as blitz2 Been thinking of creating KH7. Something to make me a better person. Create habit of finding 1 out of the way nice thing to do for someone or donate $5 to a worthy cause each week. Duhiggs system rocks. It's great to have the knowledge that I can make any change I want and make it automatic. Hope I can get someone to try this. Once you start, you'll never want to stop. No more restarts, respawns, do overs, u-turns, etc. You focus on 1 thing at a time until its a permanent habit, then create another. Some habits take a short time to embed, others a long time. But using the cue/routine/reward loop makes each habit as automatic as brushing your teeth. I don't consciously decide each morning to brush your teeth. And now I don't consciously decided to do any of the KH's (keystone habits) I've created. Plus, each habit is like a plant. The plant is the habit, but the roots spread out and affect other areas of your life.