IncredibleH

I watched it on Saturday and was interested in the science even if it did come over a bit like one of those miracle advertisements you see on Facebook that are too good to be true. Some of the points appear to be cherry picked just to get the message across and unless you're like Charity Morgan with your cullinary skills I felt like there was a lot more to it than was "advertised". Without experience I cannot really give a strong opinion on something - so I've gone vegitarian (since Sunday) to put it to the test and will be every day until Christmas Day. After that, we'll see. I train 5 days a week at home (upper x2, lower x2 and then big 3-4 hour session at the weekend) plus 10-15 minute sprints on the spin bike. At the weekend I also do 10K on the spin bike for the last 30 minutes of training. Meat is something I will eat every day. I already have a lactose intolerance so use almond milk instead of dairy and watch my eggs/cheese intake. I am also trying to lose weight, improve fitness and feel better as I approach 50 so this seems worth a try. The doctors are checking my blood for pre-diabetes and blood pressure at set intervals, so I also have feedback there as well.

So this is a continuation of my last challenge, albeit with focus on diet rather than trying to do a little bit of everything and not really succeeding at anything. The last challenge was a C- this time we want a B. Since January I've made a shift in the right direction in terms of diet and exercise but not the big "smash" of change I had planned. The shift however is important and I don't want to lose that momentum. Diet Meal prep my week giving me enough decent meals to stop me having to pick before mealtimes. <- Weakness, particularly at the weekend.Plan the weekend meals. <- Weakness. This is my Achilles heel, my weak point right now. A week of good work undone by poor diet at the weekend.Limit bad foods to the 60 minute "cheat meal" window at the weekend.Fitness Weather is changing, get out and play more golf with my sons! <- Strength. Youngest has been picked for U14 Elite squad, should be easy!Continue with 2 workouts each week. <-Strength. This I am managing.Continue with weekly Yoga sessions, plus add a session at home. <- Strength. Might do smaller 15 min sessions at home instead of 1 60 min one.Stretch in the mornings. <- Weakness. I've managed this a few times and felt great. Generally too tired to make it part of my routine. Hence above smaller sessions. Level Up Your Life (Turning Weakness into Strength) Build a routine that allows me fit meal prep, exercise and meditation rather than fitting it around my existing busy-single-parent life.Switch of the TV early. <- Getting a lot better. Except when I play videogames. Asleep before midnight. < Happening 4-5 days out of 7 so far. Make it 5-6 out of 7 for next time.15-30 mins meditation daily. <- Make this part of my night time routine.

The sock analogy is a good one - like socks as well, make sure your wraps are washed and dry before using them, the same as your gloves. The key is keep them dry. Wraps really do help. Wash you hands before and after training as well to reduce bacteria. I always have a phobia of using other peoples gloves. I had to once and I swear it took me 2-3 days to rid my hands of the smell. As for products I used either Dettol Antibacterial spray, or Odor Eater spray for feet/shoes/trainers. Both seemed to work but I think keeping them dry and aired was at least half the solution. Anything designed for feet/shoes seemed to do the trick. Some of the Thai's I spoke to said they would just soak them over night in salt water solution. You can make 2 litres of saline solution by adding 2 teaspoons of salt to 2000ml of water, boiling it for 15 mins, and then letting it cool back to room temperature. The result is saline/salt water you can keep in a bottle etc. until you need it.

Hi Dan - nice article, congratulations on becoming a father again. I would echo girljen's post, and also add I'd like to see some information for parents with teenage kids who with all of their "years of experience" are less easily convinced.

When I used to train Muay Thai regularly (4-5 times a week) I'd do the following: Wear hand wraps to absorb some of the sweat and bacteria. Get them out of your bag ASAP when you get home, spray them with anti-bacterial spray and hang them somewhere to ventilate / dry. A bit like bowling shoes. You can use cedar chips stuffed in to an old sock (tie the top) and cram that in the glove to help absorb some of the odors. This is useful in the summer when you sweat more. If you really get desperate, freeze the gloves over night. Put each one in a bag and pop it in the freezer over night. Leave them a few days before wearing so that they dry properly. I would never keep mine in my bag - they were always looped over the strap. This might not work if you're on a bike though. I used to tie them to a window catch and close the window with them on the outside Get them sweaty and wear them out. ;-)

I usually meal prep for the week, so on workout days I leave my main meal until after my workout. I try and make sure I've got about 30g+ of protein and 30g carbs in my post workout meal preps. An hour (-ish) before my workout I usually have a bowl of oats made with 75%+ boiling water 25% skimmed milk, then microwave for 2 mins. I add half a teaspoon of honey to this, and once cooked and stirred chop up a small/medium sized banana. If I don't feel like oats and I have some I'll toast wholegrain bread and have banana or boiled egg or chicken/turkey on toast. Or again if I have some mix some honey in to Greek yoghurt and add the banana. I eat a "Paleo-like" diet, but still find some foods give me better results, don't cause allergic reactions, or are just more readily available (in the UK) than others. This was very much hit and miss and took about 10 sessions to nail down. Passing out during workouts, throwing up, going dizzy, exhaustion, muscle fatigue etc. all along the way. Experiment and find what works for you.

...aaaand we're back on track. Routine mapped out now, with enough movement to cover the many variations that crop up in the life of a single parent. Since posting last my diet has been a lot better and even though Sunday night we ordered take away I kept the pizza thin with a veggie topping and took just 2 pieces and loaded my plate with spinach and veg. I've cooked up an emergency box of rice, veg and salmon all mixed up just in case I get home in a food frenzy. Better to have something decent prepared I can spoon out and heat up instead of heading for convenient snacks. Monday diet was bang on, and it was Yoga night, all good there. Ache today though. Hip flexors are not exactly flexible. Tonight, just blitzed a session at home gym and now have jelly legs. Diet has also been bang on. Joined up on Habitica as well - seems like it could be a useful and fun resource, just like NF. Joined the NF Guild on there too! Tech going off now, then off to bed. Part of this new routine is to switch off and get enough sleep. ;-) Roll on tomorrow!

Beast by Rob Bailey & The Hustle Standard. On repeat. As always. I've not done a link as the lyrics are not safe for work and may offend some people. Daytime Pause in a Peaceful Forest or Zen Garden (from Amazon Music) when I'm meditating. I find music keeps my mind too active.

The Incredible Hulk... obviously. From Science Nerd to mean green engine of destruction just by stepping on Lego, or other such stressful situations. I can relate to that

Could be loss of electrolytes during your treadmill workout. Electrolytes help the muscles contract. Sodium, potassium, and calcium loss can cause cramping. Look for a drink like Gatorade etc as well as a banana (potassium) with peanut butter (sodium) and yoghurt (calcium) as a quick post-workout snack before Yoga.

The Nerd Herd playing Warhammer 40K in my conservatory today. Comprising of my 2 sons and their mates getting together to play Warhammer on the dedicated 6' x 4' table I built for them over Christmas. Laughter, jokes, banter and the rattle of dice hitting the table are echoing around the house... and it's awesome.

5hrs sleep is not enough and while you could buy ear plugs, a face mask and relocate yourself to get some sleep, why should you? You are entitled to a healthy life and if lack of sleep is affecting you at work, while driving, your eating habits (we usually snack more to keep ourselves awake) then it needs resolving. Recommended Sleeping hours: Newborns (0-3 months): 14-17 hoursInfants (4-11 months): 12-15 hoursToddlers (1-2 years): 11-14 hoursPreschoolers (3-5): 10-13 hoursSchool age children (6-13): 9-11 hoursTeenagers (14-17): 8-10 hoursYounger adults (18-25): 7-9 hoursAdults (26-64): 7-9 hoursOlder adults (65+): 7-8 hoursSleep routines: Stick to a sleep schedule, even on weekends.Practice a relaxing bedtime ritual.Exercise daily.Evaluate your bedroom to ensure ideal temperature, sound and light.Sleep on a comfortable mattress and pillows.Beware of hidden sleep stealers, like alcohol and caffeine.Turn off electronics before bed. Source : sleepfoundation.org If your girlfriend was making you eat junk food every day, or forcing you to sit in front of the TV at night and do nothing then you'd (hopefully) have something to say about it. What she is doing is just as bad for your health (and hers) and she needs to stop being selfish and make some changes. Take the TV out of the bedroom and tell her if she wants to stay up late watching it to do so from another room, and keep the volume to a level it will not disturb you. (This assumes of course that your girlfriend is not confined to said bed for medical reasons). Easier said than done I know, but if you don't sort out the source of the problem the problem will always be there. Sleeping in your bed. Raiding your fridge. Watching your TV.

Bit of an update for my own piece of mind. It's all about routine. Routine. Routine. Routine. I'd made some good plans, however the one plan I'd not made was to actually change my routine. Instead I thought I could actually fit my goals in amongst my existing routine. Before any of these pieces fall in to place you have to make room for them in your routine. Build the routine, then slot the goals in to it.

Thanks Briniel, this could be the nudge I needed I've actually started doing all of the above, albeit not for 3 consecutive days in a row yet! Work, family and generally being too tired to put it in to action have all contributed my start being fairly perfunctory. Annoyingly the days I have managed to get some or all of it all lined up and done I've felt great! Chin up! Start again tomorrow.

Maybe you have yet to find the Art that connects with you. We cannot always choose what we want, but we can embrace our talent. By embracing your natural talent, you will be a more natural and flowing fighter, unbound by the limits of a martial art. You will be spontaneous, adaptable and all of it at a subconscious speed. “You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.†- Bruce Lee