Defining

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Posts posted by Defining


  1. FWIW, I found that beyond moving regularly (I set an egg timer to make sure I get up every hour if I'm doing computer work) and finding a more comfortable chair (I use a saddle stool these days), the best thing I've done to reduce hip pain has actually been resistance training for my core/glutes.

     

    For myself, my hips were effectively compensating for my weaker areas, tightening up and aching because I wasn't supporting the sitting posture properly with the muscles that are actually supposed to. In this context, rolling and stretching really didn't help much, but working on spine/hip alignment to sit on your sitbones (not your tailbone) can kinda FEEL like stretching at first. :P 

     

    It may/may not be similar for yourself, but I think that most people can benefit from extra glute work regardless, so that may be something to look at!

     

    EDIT: Just remembered as well, leg swings are an awesome 'reset' quick movement you can do at work every hour to shake things out. And using a vibration plate or percussion massager at home can maybe help with the pain. Worth trying!

    • Like 2

  2. NO ONE can work 60hrs/week on a regular basis without sacrificing to do so. Be it sleep, fitness, healthy food choices, time for hobbies & passions, time to just chill out, time for boring adult shit like errands & chores...etc. And let's not discount the very real possibility of burnout - taking care of yourself now is also taking care of yourself in order to be a productive worker (and more important: a functional person!) in the future as well. Unless you're contractually mandated to work the extra time, you can tell your supervisor that you value your role and work, but it's not your only priority in life.

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  3. 1 hour ago, Elastigirl said:

    Put your hands (or forearms) on the wall,place your legs together. Squeeze your legs together as tight as you can, and try and push the wall away.

    I would totally fall over doing it that way! So funny how we all need to tweak cues to ourselves.

     

    Personally, I'd stand in front of a wall so that I can touch it with straight arms (and legs spread for balance), and then just lean forward by bending your elbows. If you're careful, you could even transfer from hand to forearm one at a time. Lean into the wall, keeping your body straight.

     

    You could also try a totally different core exercise, like deadbugs, bird dogs, glute bridges, supine toe taps, etc.

    • Like 2

  4. Welp. There went a month.

     

    giphy.gif.43cb928ebfcfb446952b3d57134b77d1.gif

     

    I'm aiming to book a couple days off for myself at the end of the month, I just need to get out of my head, out of town, just OUT for a while.

     

    On a side note:  cannabis is legal here now, and I'm super tempted to get a bit to play with during my days off. Can't decide yet if that's a good idea to get out of my head, or a bad idea because I shouldn't be using mind-altering substances to get out of a funk. Alcohol doesn't do anything pleasant to me, and the only other things I have regular experience with are stuff like ephedrine/caffeine, theanine, rhodiola, etc. And those are more about energy levels rather than thinking patterns. If only they had also legalised shrooms...


  5. I think it's super important to focus on the health outcomes, and not your weight. That being said: adipose tissue (fat) t is an endocrine organ, and either too much or too little body fat (which is highly individualistic) can absolutely change your hormones (and therefore fertility). Happily, focusing on nutritious food and moving regularly should help foster a healthy body - which is the more important end goal, rather than 'losing fat/weight'.

     

    Thinking even further ahead, I think it's SUPER important for you to set yourself up with a healthy relationship with food, healthy food selection, and regular exercise in order to pass on those habits to your offspring! In that context, it's not even just for you (which is good enough all on it's own), but it's also to help equip you with the skills to raise a healthy child too. Also, adoption is always a great option. ;) 

    • Like 1

  6. 10 hours ago, ClockworkOrange said:

    I did see the four week challenge section. I am yet to take a peek. I shall do that actually. Might not only give me inspiration but help me map out a clear goal.

    If I can make a suggestion: try to make your goals action based, rather than outcome based. We can't control how quickly (or slowly) our bodies lose fat and gain muscle; but we can take actions to encourage our bodies to do so. It can be very frustrating to set goals for fat loss, especially since progress is never linear - so it's often more productive to focus on things that you can DO, rather than 'things that happen as a result'.

     

    Also, personally, I prefer to track girth rather than weight; using a cloth tape measure to track waist, hips, shoulders, thighs & biceps, etc. The benefit of that kind of tracking means that you have a better idea of what kind of progress you're making (eg. if your biceps get bigger while your waist gets smaller), rather than measuring how much water your body is holding onto on any given day. :P 

     

    Some ideas for possible action items:

    - eating at least 1g of protein per lb of bodyweight/day (this has a handy side effect of making you super full, so you naturally eat less)

    - aiming for at least 5 veg & 2 fruit a day (or 3 veg & 1 fruit, or even less - start from where you are, focus on incremental progress)

    - keeping refined/added sugars to less than 30g/day

    - trying to hit at least 8,000-10,000 steps a day

    - scheduling your life to get at least 8-9hrs dedicated to sleep and your bedtime/wake up routines (ie. ideally 8hrs of sleep, 30min to chill out/get ready on either end)

    - meditating for 10-20min/day (or less! again, start small, build up) to help manage stress

    - keeping a gratitude journal (also helps to reduce stress hormones, makes body composition goals move a bit faster)

    - doing some resistance training for 3-5hrs every week (eg. 30-45min 5-6 days/week, 1hr 3-4 days/week, whatever works for you!)

    - doing something that raises your heart rate for 1-2hrs every week (eg. running, rowing, swimming, hiking, ultimate frisbee, community soccer - whatever! ;) )

    - setting a timer that goes off every 2hrs and then you have to do 20 burpees or similar (even at work, you can just sneek into the bathroom and do bodyweight squats)

    - limiting alcohol to no more than 2-3 drinks/week

    - go for a walk outside at least once a week

    - etc.

     

    These are just some options that I've found success with personally, not at all 'you need to do this stuff' or anything like that. I can pretty much guarantee that you will look and feel better after 6 months of eating more protein & veg and committing to regular weight lifting though - regardless of what your waist or weight are. Welcome to the forums, looking forward to seeing you around!

     

     

    EDIT: While I'm thinking about it, I'll also point you to check out the MATADOR study that was done last year - it showed that intermittent caloric restriction can have a more desirable outcome on metabolic changes over time over a consistent caloric restriction. In plain English - instead of eating less all the time in order to lose fat, this study showed that overweight men did better with a cycle alternating between two weeks of eating less (in this study 30% less than their daily energy expenditure) and two weeks of eating AT their daily energy needs (AKA. TDEE). So for someone like yourself, that may be a good strategy to use for long-term fat loss in order to keep your metabolism humming along as much as possible. 


  7. 4 hours ago, Gilgongo said:

    That raises the question of why bother measuring your actual 1RM at all though. It seems a bit of a bother to do, so I'd rather not measure it if I don't have to!

     

    There are LOTS of different ways to figure out how much weight you should be lifting for your day to day routine. Lots of different opinions, and systems, and preferences. At the end of the day, so long as you're making progress and enjoying yourself, there aren't really any wrong answers! 

     

     

    EDIT: Some examples

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877330/

    http://blog.trainheroic.com/a-quick-primer-on-using-rep-ranges-vs.-percentages

    https://www.strongerbyscience.com/the-new-approach-to-training-volume/

    • Like 1

  8. 1 hour ago, Devout_Haruhiist said:

    I buy almost nothing in physical space, other than food. I guess that is kind of the point though.

    That's exactly the point. You need to make it more difficult to spend money. Credit cards make it easy, and therefore have a low impulse barrier. If you can only buy stuff in cash, or restrict your credit card limit to what's required for only your fixed cost bills that go through it, then you make it significantly harder to get stuff 'just because'. You'll need to think through the purchase/expenditure because you'll have an extra couple of steps before being able to click 'checkout'!

     

    The trick is to automate the necessary stuff (housing, insurance, debt, etc), and make everything else a bit more difficult. That's not to say that you CAN'T spend money on fun stuff, just that you'll have to stop to think about it first.

    • Like 2

  9. ^^^^^ That ;)

     

    A few other tidbits - if you choose Starting Strength (which is a tried & true beginners program) I'd recommend adding in some additional 'pull' work. Either/both inverted rows or pulls ups (or both!), or something similar. Most people who sit all day and spend any appreciable amount of time in front of a screen (ie. almost all of us) will benefit from balancing sufficient pull work (ie. back & posterior chain) to improve/maintain healthy joint movement long term.

     

    Keto can be helpful when losing fat for some folks because it has very simple rules to follow - however, if you'd like to focus on putting on muscle, you may want to incorporate more carbs. Also, with the exception of untrained overweight beginners (which may still apply to you?) you generally can't effectively add muscle and lose fat at the same time. You need to eat fewer calories than you burn to lose fat, and eat more calories than you use in order to build muscle; the two are pretty hard to do at the same time. If it were myself, I'd probably aim to keep my caloric intake pretty close to my TDEE, make sure protein is high enough (1g/lb of bodyweight), and just add in the weight lifting to see what happens - after 6 weeks, you'll have a better idea if you need to lose more fat right away, or if you should be prioritising eating at a slight caloric surplus in order to gain muscle easier.

     

    Go experiment to see what works best for YOU! Be safe, have fun, and welcome to the 'boards!

    • Like 1

  10. 19 hours ago, Jean said:

    Do you feel like all of this is more background than actual life? What would you consider going in a direction to be?

    It's real life, but it's just....oiling the machine. Things like eating well, working out, making professional and financial plans for the future, etc. - that's all just part of adult responsibilities. They're required.

     

    Maybe direction is the wrong word. Motivation? Purpose? Meaning? Fulfillment? A Reason? A Goal? An Ambition? Something even more intangible? I don't anticipate that coming from my profession or income streams, those are totally different things in my head.

    • Like 1

  11. Thanks Elastigirl. I forgot to even check in this week. Blargh, life is crazy right now. 

     

    Week 1 results were:

    G1: All physio, only two workouts

    G2: All intake goals met, actually had 3 low kcal days due to work

    G3: Did do any of the tidying I wanted to

    G4: Only hit 60km (20km of which were weighted) - work is a bitch

    BG5: Didn't even look at it

     

    Week 2 goals were still to get back on the horse.....So, that's. Um. Mostly not great. I will check in again later.

     

     

    EDIT: How does the new spreadsheet work? Are we calculating our points manually? Entering them differently?

    • Like 1

  12. There are lots of different solutions, but you'll need to experiment a bit to see what works for you. The first step will need to be an audit - go through ALL of your bills & spent money for the last month. Identify which are fixed are variable expenses, and then which you would deem 'unnecessary' spending. Then make a plan.

     

    From what you're describing, you're dealing with an impulse control challenge with spending. Just setting a budget isn't going to do much, because your brain likely won't 'let' you follow it anyway. So the next option is to change your environment to make spending more difficult.

     

    A few ways to do this:

    - Have automated payments come out of your paycheck every payday (assuming you get paid a salary/wage regularly?) for your debts. You will need to see how much you can afford to put towards that debt each payment from your audit. Taking debt repayment out first means you can't inadvertently spend it first!

    - Take a look at your fixed costs: can you move to a cheaper rental, lower your phone bill, reduce your cable package, swap down to a cheaper car lease (if you have one), etc? 

    - Cancel your credit cards. At the moment, they are enabling bad behaviour - you can't keep them. If you must keep one for certain bills, then wrap the card itself in rubber bands - don't carry it around in your wallet, and you'll need to 'unwrap' it every time you need to use it (which shouldn't be too often, since it should mostly be for automated bill payment like phone/utilities/etc.).

    - If you can, cancel any online shopping accounts you may have.

    - For other expenses: take out cash for the month. Spending cash makes you more aware of when it's dwindling. For example, if you had a jar or envelope each for groceries($300-400/month as a suggestion), entertainment ($100/month), eating out & miscellaneous ($120/month), transportation ($ depends on your commute), and household items ($50-80/month) - it would become pretty clear when you start running on empty! 

     

    Depending on your debt repayment plan, you'll also want to decide how much money you want to keep available to yourself as an emergency fund. I'd recommend putting that into an entirely separate savings account (maybe an e-savings account so it's not easy to access without thinking about it first?), so as to avoid using that money for something other than a rainy day.

     

    Also depending on where you live, and what reputable options are available to you, you may want to consider a formal debt reconsolidation plan to help you avoid some of the compounding interest on the credit card debt. I know it's hard to ask for help, but the sooner you do the faster you'll solve this challenge!

    • Like 3

  13. On 6/1/2019 at 8:50 PM, Jupiter said:

    Like doing the film stuff in your down time...maybe it will help you feel less stuck once that gets going?

    Maybe!

     

    On 6/2/2019 at 5:54 AM, Jean said:

    Genuine question: do you want to go into real estate law? 

     

    I don't really understand if you're searching for more challenges, less disruption in your life, more mastery of your tasks (that they'd be fully yours and not come from someone else) or if you are indeed just cranky

    Real estate law is an 'easy' progression of my existing skill set and experience. There are very few younger people going into that area of law (ie. gap in the market), I already enjoy the minutia of the topic, and it would provide greater stability & diversification in my income long-term. It's a good move. Fortunately, the undergrad can be done almost entirely online, no evening classes required (otherwise I wouldn't even consider bothering).

     

    Moving into a brand new area is a stupid move, since either I'd have to 'go into work' which would be a huge compromise in my preferred lifestyle or I would continue to be self-employed (most likely in marketing consulting, considering my background) and that's just more of the same for what's likely to be lower income (at the very least for the first 3-5years).

     

    I'm not really looking to move jobs, no - unless I stumble upon something that grips me so tightly that I MUST (which, realistically speaking, I don't anticipate). And I'm also not seeking disruption or challenge. Just....generally seeking some sense of direction. And yes, pursuing more specific extracurricular creative work may fill that gap. The business partner pain point is an ongoing long-term issue, and we've been slowly trying to create systems that work for everyone, but that's not likely to go away - it's just part of the job in my case.

     

    • Like 2

  14. 22 minutes ago, Elastigirl said:

    We  put a HEPA filter in our furnace, and that seems to help.

    Oh man, that's a LOT of extra wear & tear on the furnace, having to push air through a barrier like that. I'm ok with putting in a smaller one for a specific room, rather than for the whole house.

     

    34 minutes ago, Gibsorz said:

    The smoke from the Alberta wildfires hasn't made it to me yet, hoping the summer will stay clear again, but I'm coastal, so harder for the smoke to get through the rain, and heavy wind we still get in the summer, so no first hand experience re the filter.

     

    You're in BC? This is Calgary at the moment, but it's significantly worse up North. Not to mention the people that are being evacuated and losing their homes 'n stuff.

     

    photo.jpg.a7ac92c33f266d564ce2768766ec6214.jpg

     

    Unfortunately, this seems to be becoming our 'new normal' for wildfire season in the summer; last year was horrible for it.

     

     

    And yeah, I'm not super interested in training masks. :biggrin-new:


  15. Belated Week 1 Goals:

     

    Get systems set up/improved for G1-G4&BG5; stay consistent despite extra work load for the next couple of weeks. I think I've scored a solid 8hrs this evening that I can put towards decluttering though, which will be good. Set up the new weights I just got for easier swapping between exercises. Slow & steady, yeah? I don't anticipate hitting 80% on anything this week, but that's ok - I have to give myself permission to have off weeks sometimes. 

    • Like 1

  16. Any tips/tricks? Our summers are becoming more and more commonly stuck with a perpetual haze in the air. My home gym is in the basement beside the furnace room (North America, so we have a forced air heating system), and the air quality is fine but not great - breathing hard still hurts. I've looked at a small space HEPA filter or something similar, but I'm not sure if it'll actually do anything? Happy to spend the money on one though if anyone has experience with an air purifier making workouts easier. I know that N95 or P100 masks are supposed to help, but I don't see that as a great option for workouts...

     

    Also, the dogs are really unhappy because walks are miserable (we've been going for shorter walks and more frequently, but it's gross out) but they still have too much energy and want to run around (and then stop running to sneeze/cough),


  17. Have been busy/stressed covering my business partner's work while she's out of town; frustrated at how different our systems are, and the different ways we prepare/educate clients. Frustrated at the lack of effective communication or record keeping (to be perfectly fair, on both our parts), and just in general cranky. Have been eating like shit, and it's smokey as hell outside right now so I've been avoiding doing much outside of my home gym.

     

    I don't know if it's imposter syndrome or an actual problem, but every time I cover someone else and/or get really busy, I start thinking 'I can't do this, I don't actually like this work'; I don't enjoy dealing with important stuff on behalf of other people when the results are depending on SOMEONE ELSE'S ability to do their job. Then again, I also know that my knowledge and skills are well above average in the industry - purely based on experiencing transactions with other agents. But I also don't have confidence in my ability to tolerate another line of work at this point (ie. anywhere I'd actually need to 'go into work' for anything like set hours), or last through schooling to do something else entirely. I've been thinking long-term about getting a law degree to get into real estate law instead - starting with correspondence uni, because it's the least disruptive to my lifestyle - but even that seems too far away some days. The real kicker is that I'm financially stable and perfectly capable of taking steps to progress, but I still feel....stuck. I dunno. Again, maybe I'm just cranky right now.

     

    Some days I'm really good about just plodding through what needs to be done, both for work and myself, and other days I feel so lacking for a 'why' that I can't be bothered with any of it. I suspect that's simply the human condition though - I'm not a unique snowflake in this. ;)

     

    Am looking at signing up to volunteer in some of the local film communities and events, to get a feel for the industry/people, so that should be good. And I have a great opportunity to do a deep clean in my own environment next week, and I MUST take advantage of that because I'm starting to feel like I'm living in a chaos dimension.

     

    Ok. Keep on keeping on.

    • Like 2

  18. In my (possibly controversial) opinion, highly rewarding foods break our intuition - personally, I don't believe that we CAN eat refined foods 'intuitively', since there are so many physiological reactions that change how we think/respond to foods. That doesn't necessarily mean that you need to restrict these foods, but - as Elastigirl suggested - maybe design our environment so that their potentially negative impact can be mitigated by avoiding constant supply of said brain-breaking-foods? Strategies also likely will depend on your goals, and how you're relating to food at any given stage of your journey.

    • Like 2