Klutch

Apparently, not much. I think I'm scrapping the sleep goals for now and will revisit that issue down the line. I know I need (and want) that consistency, but I think I need to build structure elsewhere first. So, that leaves my walking challenge. Last week went 4 for 7 on the walks. This week, I'm 2 for 3 thus far. I've been getting out in the afternoon, but, in order to increase consistency, I'm going to try to get outside in the morning. Thanks for checking in!

So, not the update I was hoping for after one week. 3/7 for walking and 0/7 for either sleep metric. I let myself get into a major funk this past week. This upcoming week, I want to turn it around into this kind of funk:

Ain't that the truth. Luckily, I generally like exercise. Less luckily, I am notoriously bad at planning, so more ambitious "plans" get dropped. Thank you!!

Yes! I have enjoyed walking since I was a teenager - the reason a daily walk is a "challenge" is simply that I haven't been prioritizing it or managing my day well. I'm lucky to live near a multi-use trail that my kids and I walk/run/bike frequently, and there are several other trails in our city that we can access via public transport, so with some intentional planning I hope to get back in the habit. Thank you!

Thank you! And glad to be of service 😁

I'm back for another respawn. Over the last few days, I found myself thinking a fair amount about replacing a few not-so-great habits with some healthy-and-sustainable ones. Today, I said to myself, "I wonder how it's going on the Nerd Fitness forums," and, lo and behold, I log in to see that I am just in time for a new challenge. I won't say it's a sign, but I'll take it as a friendly nudge. Current State: Poor sleep (low in both quantity and quality) Mediocre nutrition (this is more laziness and lack of planning than anything else; I like to eat plants!) Haphazard exercise (a few walks per week, the occasional bodyweight squat, a frequent desire to rearrange my furniture for no reason) All of this, as is to be expected, results in a grouchy, lethargic Klutch. This is, obviously, not ideal. Challenge Areas: Consistent Sleep Routine: In bed by 10pm, out of bed by 7am. Outdoor walk daily, regardless of weather (unless it is lightning or something equally dangerous all day, but where I live that is unlikely) That's it. I'll worry about nutrition at a future date, as I've known for awhile that I need to do some form of meal planning in order to level up there. I do alright as-is, since apples are just as convenient as chips and frozen/canned vegetables still count as vegetables. For me, sleep and physical activity need realigning first. I have a contentious relationship with data tracking, so this is going to simply be a "did the thing" or "didn't do the thing" situation. Tentative plan is to post weekly updates. Anyway, thanks for popping by. Know that I am wishing you success in your challenges as well!

The time change has really thrown me off. I did get a workout in on Wednesday. 2x Circuit Negative Pushups (5 - 4) Split Squats (10 per leg, both rounds) Ring Rows (5 -4) Hollow Body (1st circuit, untimed but probably about 15 seconds) ; Hanging Knee Tucks (2nd circuit, 6)

Week 4 Debrief: Unsurprisingly did not go as planned. Only one workout but lots of activity (dog walking) so I am not upset about it. Week 5 Plan: M-W-F, 2x Circuit - Pushup Variation (Negatives and Knee) - Split Squats - Ring Rows - Hollow Body Hold Goal is simply to get back on schedule.

No workout Monday or Tuesday (Week 4 Days 1 and 2) BUT since I have had to walk the dog (I am puppysitting this week) 3-4 times a day since Friday my daily steps have doubled to an average of 14k, so I am content with this. Today (Week 4 Day 3) I did an improvised workout: Superset 1 - Twice through - 10 each - surgical tubing -Reverse chest fly -Overhead pull down -One armed shoulder rotation Superset 2 - Twice -4 scap shrugs -10 back lunges each leg Superset 3 - Twice -10 knee push-ups -6 hanging knee tucks Sorry to not be posting and reading the forums as often, but the added responsibility of the dog is really messing with my schedule. Hope anyone who sees this is doing okay!

Week 3 Day 5 I meant to wake up early and do a strength circuit, but that did not happen. Did a quick workout before my afternoon meeting: Superset A (2x): Negative Pushups (5 first time, 3 second) and Resistance Band Deadlifts (10 first time, lost count the second because my daughter asked me a question) Superset B (2x): Overhead Squats with resistance band (6 both times) and Reverse Chest Fly with resistance band (5 or 6 both times, I honestly don't remember) A serious win in that I did a workout after 2pm and didn't just skip it altogether.

Thank you! Appreciate you being here. Week 3 Day 3 Same as Monday, except full warm-up and only 4 negatives Week 3 Day 4 Mini band hip and shoulder work General stretching and light yoga Total = about 15 minutes

Week 3 Day 1 Shortened warmup because I was distracted and straight up forgot to do the back end of it (leg swings and bodyweight squats). First Circuit: 5 Ring Rows at approximately a 45 degree angle 12 Split Squats per leg 5 Negative Push-Ups 20 Seconds Hollow Body Hold - 2x alternating tucked leg Second Circuit 5 Ring Rows at approximately a 45 degree angle 12 Split Squats per leg 8 Knee Push-Ups 20 Seconds Hollow Body Hold - 2x alternating tucked leg General Stretching Cool Down Week 3 Day 2 Experimented with my new resistance bands. Did some low resistance practice reps of: Overhead Squats Deadlifts Lateral Raises Then did some shoulder and ankle work with my mini bands and some general stretching.

When I first saw a NF post about how anyone could use gymnastics rings, I was immediately interested. Quite literally did not realize you could just buy a set on the internet until that moment. A total gamechanger for me. Notes and Updates Going to switch my pull exercise goal for two reasons: first, I am clearly getting bored and, second, part of the next two weeks I will not be at home with my pull-up bar. I bought full sized resistance bands to supplement my miniband collection. Goal will be to do rows like I do with my rings if there is a sturdy enough door where I am staying. If not, I'll work in my shoulder exercises with more resistance (to go from maintenance to strength building) Might work in some resistance band deadlifts with the squats. I know I need to work on this type of movement and eventually add in a hinge as well. But, for now, the resistance band deadlifts seem like something I would enjoy and can scale to meet my current state Mobility and Range of Motion: these are major goals for me. Intending to be more focused on this aspect of all movements, especially pushups. Might continue to work in Wall Slides for this as well.

Week 2 Day 4 Skipped. I think I chose to not do anything for the wrong reasons, but I also think maybe it was for the best. Spent some extra time reading instead. Week 2 Day 5 Another false start. Scrapped my planned workout and brought out the gymnastic rings - I really like rings, but was trying to get the basics back down first. 2 circuits of: 15 second assisted straight arm support 4 ring rows, about a 45 degree angle 10 split squats per leg 6 hanging knee-to-chest tucks Then 3 rounds of the following superset: 5 wall slides 5 supported crow pose holds of about 3 seconds each Finished up with some core work, including hollow body progressions, bridge holds, and back extensions. Nothing intense here. 100% made it up as I went along. Just glad I did something.

Week 2 Day 2 Had a false start in the morning, but tried again in the afternoon and got about 15 minutes of mobility and shoulder/ankle specific work done: Surgical Tubing shoulder resistance exercises Mini bands shoulder, ankle, and knee exercises Low intensity arm swings, high knees, butt kicks and the like Week 2 Day 3 Warm up and 2 circuits of the following: 3 scapular retractions and 15 second bar hang 10 split squats per leg 10 knee pushups (negatives are going to have to be a once a week or every-other workout exercise for now) 30 second Hollow Body Hold with both legs tucked Cool Down: 5 minutes of general stretching, with emphasis on arms and back - those negative pushups won't be forgotten.

Week 2 Day 1 Turned to YouTube for some form-check videos yesterday, so made some adjustments. I specifically made adjustments to the Split Squats and Hollow Body, which led to an easier progression for Hollow Body. Warm Up 2 Circuits: 3 scapular retractions; 15 second bar hang 8 split squats per leg (needed a stance adjustment here, accomplished by starting at the bottom to ensure correct form) Negative push ups: 4 reps first circuit and 3 reps second circuit Hollow Body: Both legs tucked, 30 second hold. Decided on an easier variation to break some bad habits. 5 minutes of general stretching.

Week 1 Review: Still not hitting the 8:30am goal; it's more like 9am most days. In general, not a concern but definitely still going to aim for a slightly earlier start. Waking up earlier is a long-term goal Pull-ups: this still feels sufficiently challenging, so no changes. Squats: might try to add one additional rep per set. This should be easy enough for my right leg, but might prove a challenge for my left Push-ups: time to level up; thinking starting with negatives to form failure (probably only one or two) and then finishing with knee push-ups for a total of 5-8 reps per set. Or potentially first circuit negatives and second circuit knee pushups. We'll see how much of a challenge the negatives pose Core: sufficiently challenging for now, but I might switch it up for variety purposes. TBD Would love to get a third circuit in at least one day per week, but am wary of making this too much of a "chore". I resent my own authority Mobility: I like sun salutations overall, but my wrists get tired after only a few minutes (that's why my time spent on them decreases throughout the week). I need to find a less wrist intense flow I can memorize/follow to supplement instead of doing so much winging it. Also, my daughter expressed interest in joining me and, at 11 y/o, I don't know that 8+ minutes of one flow is going to hold her attention. Overall, feeling pretty good. Have been rather lazy the last few days which means my ankle is feeling better. So, time for a walk I suppose. Hope whoever stumbles across this is feeling alright

Week 1 Day 5 Repeat of Wednesday almost exactly. I have some updates in mind for next week, including mixing in the negatives for pushups. TBD.

I appreciate each of you.

Week 1 Day 4 Wasn't feeling it today. Did 15 minutes of low intensity mobility work: a mix of yoga and stretches, including some resistance band work for my shoulder and ankle. Still a win.

Week 1 Day 3 Felt a bit off today - not truly bad just weird leaning towards not great. I ate a protein bar before my bodyweight circuit, which is out of character but I was actually hungry this morning. I doubt that's what threw me off, but just noting it for the record. Took a few small sips of water between most sets to slow down and got through both circuits. Warm Up 2x Circuit (progression): Pull-up (3 scap shrugs and 15 second bar hang) Squat (8 split squats per leg) Push-up (10 knee push-ups) Hollow Body (2x 20 sec alt leg tuck) 5 minutes of stretches (dynamic and ankle) I have a history of right shoulder (torn rotator cuff in high school) and right ankle (first injury at 8-years-old; too many since to count) issues. For the last 48 hours my ankle has been sore, but not to the point of limiting activities. I'm fairly well versed in shoulder strengthening exercises, but if anyone has suggestions for ankle strength/mobility resources I would appreciate any and all suggestions/insights.

Week 1 Day 2 ~10 minutes of Sun Salutation A ~6 minutes of stretching, focusing more on full body stretches today

Here for 6-year-olds learning philosophy. That is truly fantastic.

Week 1 Day 1: I successfully made my updates, though I again was late on my goal start time. Warmup: NT warmup with the BW squats re-added 2 Circuits: 3 scap shrugs and 15 second bar hang 8 split squats. My right leg has the advantage here 9 knee push ups 2x 20 second hollow body hold with one leg tucked

Thank you for being here! Thank you! I know, my sides are always very sore after just a few negatives. Thank you!