Defining

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Everything posted by Defining

  1. Hey Saorsa, I'll echo what Elastigirl and Harriet said: everyone progresses differently! But it also very much matters in what your goals are, and what your time/work expectations are to get there. If you're looking to lose a bit of fat still, improve overall conditioning, and maybe add some muscle for better shape, then the steps are typically: eat .7-1g protein/lb of bodyweight/day, each minimum 4-6 veggies/day, do full body resistance training 2-4x a week, do active recovery and/or gentle cardio (walking, rowing, hiking, climbing, swimming, etc.) on the other days, sleep 8hrs/night, meditate/gratitude journal for stress management, and eating something close to your TDEE to either slowly add lean mass or slowly lose fat. The degree of resistance training and how hard you can train cardio can be regressed/progressed to match your own levels, and as your fitness goals change. For the mud run specifically, @Elastigirl and other Rangers can probably give you some tips on what training will help you to succeed (likely involves quite a bit of grip work and upper body pulling, especially for women). For places to look for real before/after/progress stuff? NF Academy has some - so does Mark's Daily Apple. Precision Nutrition has interesting before/afters, but I hate their website since it keeps asking for you to sign up for shit. Even google can point you in the direction of some more realistic examples - but at the end of the day, we have no control over how our bodies will react to the changes we make. We can't force our body to lose fat or to put on muscle, or to get healthier (ie. outcomes); all we can do is structure our habits and behaviours (ie. actions), and hope for the best.
  2. I'm just a stranger on the internet dude; if you're concerned about pain you need to make the decision yourself if it's appropriate to see a doc or physio yourself.
  3. Defining

    Defining Discipline

    Lots of room for improvement. Need to work on structuring my day/time a bit better. Week 2: Mon: Tues: Wed: Thurs: Fri: Sat: Sun: Week end: G1: G2: G3: G4: BG5:
  4. Defining

    Defining Discipline

    I'm a great planner - I'm excellent at collecting tools, strategies, schedules, systems....but the implementing? Not so much. And frankly, I have no excuses. (I mean, no, I have lots of excuses, BOOKS of excuses, but none that actually carry water) In general, I'm pretty good about eating well, moving regularly, getting good sleep, etc. Technically I'm checking all the boxes (most of the time), but not as well as I know I can. So, some accountability. I need to do something EVERY DAY for which I can celebrate: a bit more organisation and discipline in my life. That could be getting in enough protein, meditating, cleaning a room or a decluttering a piece of storage furniture. It could be increasing my lifts or going for an extra walk outside with the dogs. I'm not going to commit to any one thing, or a set level of goals - that way, I have zero excuses not to get SOMETHING accomplished every day. (because honestly, I'm really good at excuses, or even not bothering to give excuses to myself because I already know I won't believe it) Putting off doing things that are good for me isn't a healthy choice, and I can do better. Some accountability here, which I know I need, since I've even put off writing THIS post for a few days as I avoid the idea of committing to improving myself once again. Here we go.
  5. Defining

    Longterm Goals/ Find The Fantastic Beasts-

    Week 1 Update: G1: 71km G2: 10hrs tidying G3: 2hrs video G4: 2 days met intake goals BG5: all physio, no workouts Not horrible, but LOTS of room for improvement. Started out strong at the beginning of the week, but I've been in a really unmotivated headspace this week for some reason. Ah well. Onwards & Upwards. Goals for Week 2: G1: keep on keeping on G2: maybe the bathroom this week? G3: MUST STOP PROCRASTINATING AND GET SHIT DONE! G4: requires better planning, but I knew that BG5: all physio, lets get at least one workout in
  6. My default these days is: when in doubt, start with the NF Bodyweight program for 2-4 weeks. Then once you're back into the swing of things, you can reassess and choose a more specific programme. As a beginner, you probably don't need to split out 'leg day' from whole body training. Better to do a full body workout IMO. 3-4 times a week is plenty. You can also do either easy cardio, or active recovery (eg. hiking, swimming, rowing, etc) on your non-resistance-training days if you'd like to add some balance. Go slow, be safe, have fun!
  7. Defining

    Beginnings....not sure of next steps...

    This is a really good discussion for protein intake: https://examine.com/nutrition/how-much-protein-do-you-need/ You may also be interested in something like intermittent dieting , where you have a deficit for two weeks and then maintenance calories for two weeks - it can help make things a bit easier on you and your body when you start getting closer to your 'goal weight'. And finally, don't forget to take girth measurements in addition to tracking weight - water retention changes can cause 'whoosh' loss weeks after a few weeks of plateauing, but if you are also tracking waist/hips/neck/shoulders/limbs then you'll get a better idea if you've actually stalled out or not.
  8. Defining

    Beginnings....not sure of next steps...

    Strength training without equipment: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
  9. Sorry to hear that 2019 had a rough start, but it's nice to see you pop back up! @Tobbe, I think the distinction when discussing calories & IE vs a 'diet' as such comes down to what @Terah and Ensi said - it depends on the person, their needs, and the intentions behind the food choices. For yourself, thinking about calories may not be a productive habit right now. For others, they can safely integrate it into their eating habits to help choose foods that will help THEM maintain a healthy weight, without encouraging restrictive issues and/or inciting a binge cycle. IE can be used in many different ways, but - as we've discussed in the past - sometimes relying on 'I want that' isn't a reliable guideline right off the bat, if only because your body is still trying to teach you how to listen to its signals. Or at the very least, the 'I want that' qualifier needs to be expanded with 'do I also want how this food will make me feel in 2-12hrs?' and/or 'is this the best choice to nourish my body'. Eating for 'want' vs 'need' vs 'health' vs 'balance' will vary on the context, but it's certainly not (in my interpretation) suggesting that if people eat whatever they want, whenever they want, all the time, with no consideration for nutritional value, that there won't be any consequences. The ideas behind 'shouldn't' or 'supposed to' will be different for each person - and in any case, IMO it's better to think in terms of 'this would be good' rather than 'this would be bad' at any rate. Positive sustenance, rather than restriction. So, if thinking about calories isn't good for you, don't do it (but that doesn't mean it's not useful for someone else). And if you prefer full fat dairy and your physical health doesn't negate that (eg. lactose intolerance or bad reactions from higher fat foods), then you should enjoy whichever choice suits you. It's not rocket science to suggest that vegetables are better for you than refined sugar. That's not a stretch. Instead of thinking of them as 'good' or 'bad' though, you can try ideas like 'this is an everyday food' and 'this is a once-in-a-while' food. It gives context and guidelines for consumption without demonising the food.
  10. Good call! Didn't think about that. Would it work in the smith machine? EDIT: Holy *&^% Or this:
  11. Defining

    20 seconds of courage

    Welcome to NF dude, you've already done the hardest part - setting intentions! From here on out, it's just a matter of toggling mechanisms to figure out what will work for you and your own goals. I know that some folks like to 'ease in' by using the 4week challenges for easy structure to follow, but don't hesitate to create your own path too! A quick note: try not to let yourself feel 'ashamed' for long. Shame is a useful TEMPORARY signal for us to stop and examine our behaviour - sometimes that needs to be adjusted (eg. maybe I should have gone to the washroom to adjust my pantyhose ), and sometimes our brain throws out shame when it's not warranted (eg. I am a terrible club dancer, and always feel embarrassed to do it, but that's not a 'useful' signal of shame ). You've already taken the next step to improve your health, so it's no longer a productive emotion. I know we can't really control what we feel, but it's a good habit to practice positive self talk to combat negative emotions. "I am moving more every day to improve my fitness" "I am eating vegetables every day" "I am talking to people in a calm and confident way" "I working towards being able to go on hikes that I am excited about" So on and so forth. Looking forward to seeing you 'round the boards!
  12. Defining

    Hip Strength/mobility for Kicking

    Floor slider mountain climbers & skater squats will also kick your proverbial ass (proverbial since it's actually working hip flexors, not targeting the glutes for more than basic support ). Also treading water. dead bugs, and reverse lunges. Even step ups & isometric holds (ie. just hold your knee up for as long as you can safely) are good too - my biggest issue with hip flexor exercises was always that I ended up compensating with the wrong muscles, so the biggest point is to make sure that you're feeling the work in the target area, not in your lower back or something.
  13. ^^^ What Terah said. Depends if you're prioritising taste or calories. Vit D (which is often added to dairy) is a fat soluble vitamin/hormone, hence the 'better absorption' thought process. But so long as you're eating a good range of different foods it's not really an issue you need to worry about. There are also some studies that show a correlation between 'whole fat' dairy and a lower body weight, but those results aren't replicated when you examine studies done with low fat dairy, so some people take that to mean that full fat dairy is more healthy - but the only thing it actually shows (at least for now) is a correlation, not a causal relationship. In general, low fat dairy isn't bad for you, and if you want to keep your fat intake balanced against the rest of your macros, it could be a good choice. Conversely, some low fat dairy stuff is absolutely disgusting (see: skim milk) - so, kinda up to you. Personally, I tend to go for 2% milk (which is less than homogenised at 3.5% dairy fat, but not as watery as the 0-1% stuff), 0% greek yogurt since I can't tell the difference in the taste anyway, low fat cheddar because I find the full fat stuff super greasy, and full fat whipped/heavy cream (because low fat whipped cream is a travesty).
  14. Goblet squats and zercher are another couple of options - so long as you position your weight properly, it's pretty safe to bail from these ones, even without a rack or spotter. Pistol squats and split squats are great for unilateral work, so I'd definitely keep them in rotation. The farmer's carry isn't really a squat analogue, but still a great movement to keep in the arsenal. Personally, I think you'd get better value out of the other options over the leg press, but sometimes you just want to lift as much weight as possible - and that's where those fit in. Totally! Just as long as you are recovering sufficiently (ie. getting in enough sleep, walking outside, doing some prehab stuff like foam rolling/stretching/yoga/etc, and managing stress with tools like meditation, supplements, gratitude journal, etc.) and eating well. Here are a couple of fun discussions on the topic. Kinda depends - something like the MDA primal blueprint programming could work, but you may need to tweak the actions. @Machete 's suggestions of MovNat is also great, but I frigging hate their website, it's super difficult to navigate without being led into a lead gen demand for your email - so here's a shortcut to useful stuff. You could also look for workouts designed for hikers, climbers, pre-season outdoor athletic training, and/or 'combo' options - they all tend to have a nice combination of indoor/outdoor, low intensity & high intensity, resistance + cardio.
  15. No worries, glad it helped! Don't forget to do some of your own research as well - my word is most definitely not gospel on the subject. Now, if you ever have questions about beer, those I can answer as an expert.
  16. Defining

    The Courtyard (Monk General Chat)

    Count your blessings folks - we've been below 0F since Feb 2, and will likely stay there for another week or so. Only about 4-6" of snow though; but we had something stupid like 20"+ in Oct 2018, so I'm ok with not getting much now (except that it would be warmer if it snowed *sigh* tradeoffs).
  17. Defining

    Defining Discipline

    Keeping track of my goal progress here so I'm not cluttering up everyone else's stuff. Week 1: Mon: 4km, 8hrs tidying, 0hrs video, 80g protein, 3 veg + 2 fruit, physio no workout Tues: 12km, 2hrs tidying, 0hrs video, 150g protein, 5 veg + 2 fruit, physio no workout Wed: 13km, 0hr tidying, 1hr video, 120g protein, 6 veg + 2 fruit, physio no workout Thurs: 11km, 0hr tidying, 1hr video, 160g protein, 6 veg + 2 fruit, physio no workout Fri: 14km, 0hr tidying, 0hr video, 160g protein, 6veg + 2 fruit, physio no workout Sat: 9km, 0hr tidying, 0hr video, 120g protein, 4 veg + 2 fruit, physio no workout Sun: 8km, 0hr tidying, 0hr video, 100g protein, 4 veg + 2 fruit, physio no workout Week end: G1: 71km G2: 10hrs tidying G3: 2hrs video G4: 2 days met intake goals BG5: all physio, no workouts
  18. If casual is OK, I often wear these pants and shirts together when I don't need to be 'fancy' for clients but don't want to wear jeans. https://www.marks.com/en/health-pro-slip-on-fitted-scrub-pant-with-cargo-pockets-80082.html https://www.eddiebauer.ca/product/womens-infinity-long-sleeve-button-front-shirt/23150292 For some other options. These are also pretty comfy: https://www.mec.ca/en/product/5030-752/Halle-Pants---Regular-Inseam All of the above are very easy to move in!
  19. Defining

    Minimal Gemma

    It may also be a good idea to try shifting your Duolingo practice to the evening as well!
  20. Circuit is just a series of movements repeated - often with rest periods in between each sequence. https://www.muscleandfitness.com/workouts/workout-routines/barbell-complex-program-shed-fat-part-1
  21. Defining

    Is NF Academy for people with autoimmune disease?

    Hi Queen, you may want to contact the NF Academy folks with your question directly, not sure if anyone on the forums can answer this for you.