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"Suiting up" Hiya, guys! Here's my challenge for the next four weeks! I'm really excited to check in and update as and when I can, and to keep up to tabs on other peoples'! I'm a workaholic and often let my dedication to my job override basic things like eating, sleeping and more. My main goals this month are going to be to navigate my new promotion (yay! Lets nerf this ♡✧ Mission 1: "Check me out, securing the point!" Navigate the first four weeks of my promotion at work ♡ Have quiet TLC time at least x3 work-nights a week. This could be as small as reading a book by candlelight or having a long indulgent shower. Will help to keep my brain at full-power and recharged for the next day! Mission 2: Dasi wanbyeokhage jakdonghanda! Turn my new(ish) flat into a home (and a proper place to recharge and call my own!) ✧ Put clothes away straight away. Is it dirty? Wash. Am I wearing it tomorrow? Hang. Is it clean? Fold and put away. Lets retire that 'clothes chair'. Mission 3: "Think you can keep up with me?" Exercise / get out / adventure; our least favoured enemy currently is the stairs. Lets change that.~ ✿ Walks at least four times a week! I'm aiming for long walks, possibly Pokémon Go. (I'll add some more criteria for XP and stuff tonight hopefully!)

I'm feeling good! So I'm sticking with my 6 rules from the previous challenge. I'm ramping things up a little though! 1. No carby meals 2. 1 ‘sweet’ treat a week 3. 8000 steps a day! (This worked out really well last time, greatly increasing my daily average) 4. W/O x 3 / 1 x Run / Yoga x3 a week (the better weather is making me feel much more up for morning runs! Also I'm starting a new work out routine, which is more challenging than before! Levelling up! Pretty much I'm aiming to be active everyday, even if its just a 15 mins of yoga in the morning) 5. No screens past 10.30 (this is working well and also its helping me get up earlier) 6. Meditate 10 mins a day 7. Intermittent fasting on week days As usual, I'll be tracking in my BuJo, and I'm aiming to post weekly at least (I'm super busy atm, so I won't be here as often as I'd like!) Also, these habits only apply when I'm at 'home' (so festivals, travelling etc. are not counted. I'll prepare for these as much as is possible though) Also, I have a little financial incentive; Fully track all 4 weeks = £10 60% success (pass marl) = £20 80% (good job!) = £30 Good luck all!

Down We Go... So after another derailed 4WC (I won't even begin to list the reasons it went off track*), I'm late to the next one! But I'm keeping it simply. I've been on top of tracking my food, and I've been trying out intermittent fasting. Its going better for me than last (last time I felt myself feeling dizzy and sick in the afternoons and just before lunch), but I've found that cutting down on my coffee intake helps this a lot! Like before, I'm using financial incentive. As the last challenge didn't play out, the £30 I put aside is still living in an envelope (somewhere..) waiting for me... Goals Track food intake EVERYDAY (and how you feel after the meal) Intermittent fasting on weekdays Plan ahead for holidays and travelling (whether this be prepping meals, or just being super healthy before-hand) Tracking Using bullet journal daily On this topic whenever possible (I'm going to be fairly busy this month!) Scoring Everyday tracked = 1 pt (19) Everyday with intermittent fasting = 1pt (12) Prepping for Holidays = 3pts x2 for Bank holiday/Wrestlemania weekend (6) Possible Total = 37 Actual Total = ? Rewards Complete the entire tracker, not missing a day = £10 40% successful = £15 60% successful = £20 ( enough to buy Alice in Wonderland on blu-ray!) 80% successful = £25 100% successful = £30 * OK, I lied. One of the reasons is that I moved house and so have been without internet for WEEKS while we wait for it to be installed. Sucked not having internet, but did mean I got through a fair few Blu-rays I'd been meaning to watch!)

Hi, after a half successful challenge, I want to double up! But... life is strange and I happen to both be on holidays and start a new job these four weeks. This would make it very difficult for me to even setting up a challenge, but I decided to change the rules and make it two two weeks challenges. The difficulty in tracking for last challenge will be replaced with Loop habit tracker, and that's what I mean with ticks below. Changing the ratings to percentages will work better, with passing grade at 60% First part: 1st July to 14th July Main quests: I have 15kg to lose and I want to be happier than I already am. My quests: 1) Walk "The Walk" app, this worked last challenge as motivation, but tracking should be 10k steps per day 100% = Reach a total of 14 days of mininum 10k 90% = Reach a total of 13 days of mininum 10k 80% = Reach a total of 12 days of mininum 10k 70% = Reach a total of 11 days of mininum 10k 60% = Reach a total of 10 days of mininum 10k Note: keeping the bar high because I am on holidays so no excuse and I already do that most of the days when I work, so again, no excuse 2) Eat vegetables twice a day 100% = Reach a total of 28 ticks 90% = Reach a total of 26 ticks 80% = Reach a total of 24 ticks 70% = Reach a total of 22 ticks 60% = Reach a total of 20 ticks Note: This should be easy here at Mom's 3) When I am out of bed I do phisio and abs excercises 100% = Reach a total of 10 ticks 90% = Reach a total of 9 ticks 80% = Reach a total of 8 ticks 70% = Reach a total of 7 ticks 60% = Reach a total of 6 ticks Note: phisio plank as long as the abs app plank, the bar is quite high, but I am giving me some margin and I have time Level up my life: If I put my night gown on I pray the examen (around 15min/day) 100% = Reach a total of 11 ticks 90% = Reach a total of 9 ticks 80% = Reach a total of 5 ticks 70% = Reach a total of 4 ticks 60% = Reach a total of 3 ticks Note: keeping this simple to not overstress it as it would get the opposite results... it it works I'll add a higher bar next challenge

Last challenge was a respawn and I came in two weeks late, so I set my goals pretty low and kept things simple. My goals last time: This time, as with every 4WC I attempt, my overall goal will be to do something I have never done, which is stick with a 4WC all the way through. Of course, I have more specific goals that go with that as well: Fitness: Walk at least ten minutes per day AND EITHER do one GMB day OR do 5 pushups and 1-5 min caveman squat. Due to disaster at my workplace, we are giving up our office building and transitioning to full-time wfh. This is great except I know myself well enough to anticipate that I will become a hikkikomori if given half a chance and never leave my room except to do laundry and forage for food. Walking will help get me out of the house, and the 10 minute minimum sets the bar low enough that I should be able to do it no matter what. GMB is there because I bought this program and I want to finish it, damnit! And the other option is because GMB has rest days and also sometimes I don't want to spend a lot of time working out, and I wanted to give myself a fallback of "at least just do this." Nutrition: Note what I eat and when in my bullet journal. I have tried several different nutrition apps and food journals and I just don't like them. Apps require too much searching through long lists of similar items and/or entering all the information awkwardly into the device by hand. Food journals require constant detailed notes and I regularly find myself looking up the same nutrition info to record over and over (you would think I would know how many calories are in an egg by now and what the macro breakdown is, but you would be wrong). By taking notes in my bullet journal, I can relieve myself of having to be ultra detailed, and just get in the habit of recording what I ate. The when is in case I want to look at patterns of hunger cycles and to give some reference as to what meal I was eating (or if I was snacking). Plus, this goal will help me get used to writing in my bullet journal... which is still kind of new to me. I really liked my nutrition goal from last time, not going back for seconds, so I will continue to do that as well. Life: Follow 3-5 other Rebel challenges and offer 3 pieces of support/encouragement/accountability/advice per weekday. I'm hoping this goal helps to keep me engaged in the community and brings me back to post my own progress regularly. I'm excluding weekends because I usually unplug almost entirely, and I don't want to try to force myself to be online more than I already am. My other hope for this goal is that it will be motivating/inspiring to me, as I watch other Rebels overcome their own obstacles and learn from their challenges. I'll follow up with either P/F criteria in a bit or with a grading/points scheme if I think that's a better fit. EDIT: I have decided on P/F criteria (either I did it or I didn't, after all!)

Start of the Challenge: August 22, 2016 DIET PLUS GOALS Frequency - everyday Log: food and drinks water sleep FITNESS GOALS Frequency - everyday for 30 days Do the Darebee Foundation Workout. LEVEL UP YOUR LIFE GOAL Be a financial advisor. End of the Challenge: September 20, 2016 ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ I downloaded an app called Water Log which reminds me every hour to drink water plus they have a challenge program where I could set a daily goal. Except for the water log, all other logs will be recorded on my Bullet Journal. I will try to update this thread everyday.

Woohoo Challenge #2! Let's get 'er done. Last challenge made it clear that my biggest pain point is accountability. As long as I am regularly reporting on my progress, I will continue to make progress, but when I stop recording and reporting I stop doing. I really do want to build habits (even if the habit is just participating in NF challenges! Hey, if it works, it works), and that takes consistency. So, without further ado: Fitness: Goal 1: Spend 20 minutes* a day doing something** fitness related. 20 minutes is a minimum; all 20 minutes do not need to be accomplished at once. *Does not include commute time. I spend more than an hour five days a week walking. If I run part of that distance, I can count it, but walking is part of my baseline. **Last challenge, I focused on the BBWW, but I was concerned about my stretch routine. This time, I want to get a better mix of balance, strength training, and flexibility. Goal 2: Spend 5 minutes a day practicing handstand progressions per Chris Salvato's 28 Day Handstand Challenge. These 5 minutes are included in the 20 minutes of total fitness. Since my wrists are not super strong, wrist strengthening and flexibility exercises should also be a focus. Lifestyle: Goal 1: Spend 15 minutes a day studying for TEFL certification. Spend eight hours a week studying. (Obviously 15 x 7 is not even 2 hours, so some days I will need to spend more time. Weekends are good for this. In addition, my program is theoretically mobile-friendly, so the part of my commute that takes place on the train might be an option.) Nutrition: Goal 1: Make a batch of mason jar salads once a week and take them for lunch. This has proven to be a very effective strategy for me in the past and it's so simple and delicious and there's so much opportunity for variety there's really no reason not to just do it every week. Goal 2: Come up with some easy, high-protein breakfasts I can make in advance and reheat quickly (or eat cold) in the morning. Hardboiled eggs are good, and egg cups are an option, but I'm not sure what else (greek yogurt, I guess... I need to get a new brand, the one I usually eat is super sugary). Suggestions are welcome! I have no dietary restrictions so anything goes. Tracking and accountability: Chain of X's - I never watched Seinfeld, but I like the idea of this system. Since I am pursuing multiple habits, I will color code my x's. I've got a calendar and markers at the ready! Hazard's Fitness Datasheet (for women) - Hazard, Guild Leader of the Assassins, created this wonderful thing for us during his last 4WC. His notes on how to use it here. I have copied it and will be entering my data here. Feel free to follow along with your own measurements if you would like, but please do read his notes on how to use it! NF Forums - Update my challenge forum at least once a week with notes on my progress. Pick at least two other challenges to follow along (and practice offering support without advice, unless advice is requested). Calculating Success Points - Last challenge I didn't have any reward system set up. I'm going to try it this time in the hopes that it will address some problems I have with follow-through, especially towards the end of the challenge. Points assigned as follows: Each X on the calendar = 1 point (up to 4 a day) Each week of salad jars = 5 points One missed X = -1 point Two missed X's (of alternating representation: ex 1 workout, 1 writing) = -3 points Two missed X's (of the same representation) in a row = -10 points No- or low-protein breakfast = -1 point each Rewards - So that I have something to work toward, and in effort to avoid impulse spending, I am assigning points to some stuff I want. I can "spend" the points I earn however I want at the end of the challenge. I may add a few more as things come up. 120 points - Thomas Ferguson Linen Handkerchiefs [link] 84 points - Monstress vol 1-7 (or 12 points each) 30 points - Pokemon Sun (or Moon) 15 points - Captain America: Civil War 10 points - Street Workout [link] 5 points - Silicone Mini Baking Cups [link] To the victor goes the spoils!

QUESTS All quests are monitored in Habit Tracker. Avoid unpaleo. Food that I need to avoid this challenge: dairy, processed, junk, chicharon, potato, pasta, chocolates Done - avoided, skipped - ate/drank Avoid sugary. Drinks that I need to avoid this challenge: sugar, condensed milk, softdrinks, alcohol; anything not water, coffee or tea Done - avoided, skipped - ate/drank Do push-up workout plus Odd days: warm-up, push-up challenge, squats, plank, leg balance, cooldown/stretch Even days: punches Go to bed between 10PM to 11PM Study katakana\hiragana a, ka, sa ta, na, ha, ma n, ya, wa, ra ga, za, da ba, pa syllables review hiragana review katakana POINTS This is how I grade whether I successfully completed the challenge or not. LEGEND: Quest: (Passing Rate) XP Needed/Total XPs Avoid unpaleo: (50%) 15/30 This quest has 30 starting XPs. When I consume any of the above mentioned, deduct 1pt from it. Avoid sugary: (50%) 15/30 This quest has 30 starting XPs. When I consume any of the above mentioned, deduct 1pt from it. Go to bed between 10PM to 11PM: (80%) 24/30 Do pushup workout plus: (100%) 30/30 Study katakana: (50%) 15/30 XP Needed to Level Up: 99 of 150 After the challenge, I am sleeping at least 7hrs, and not feeling tired all day/some time of day defeat General DOMS in NF Academy workouts memorize hiragana and katakana DURATION of challenge: JULY 19 - AUGUST 17

Hello there! This is my second respawn point. I started last January 2016 and didn't get to complete any challenge!!! And I never thought the 4WC is the basis on leveling up! Whatt?!?! And so, here I am, ready to join this June 4WC. I am aiming to be a Ranger but since I'm still in my fetus stage I will post my challenge in the Rebel Forums. Is it okay with you guys? LVL 1 REBEL 4WC DIET GOALS Accomplish LVL 1 and LVL 2 of NFD (Nerd Fitness Diet) Frequency - everyday LVL 1: Have a food journal. Track your food. LVL 2: Avoid sugary drinks (juice, gatorade, soda, alcohol, ...) FITNESS GOALS Accomplish LVL 1 Bodyweight Workout Frequency - 4x a week Schedules: 1A - June 12, 16, 20, 24, 28, July 2, 6 1B - June 14, 18, 22, 26, 30, July 4 LEVEL UP YOUR LIFE GOAL Complete thesis paper. ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- My food journal will be on MyFitnessPal. To track my progress in avoiding sugary drinks, I'm using a habit tracker on my phone. Maybe I'm gonna share a screenshot after this challenge. I already accomplished a workout yesterday although it's not part of the 4WC, but I tasted the difficulty of the workouts. It's hard, but not impossible. Well, my level up goal is I think would be the most difficult. I graduated three months ago but still didn't complete our thesis paper. Always procrastinating!!! WTH!!! So, I really need to finish it so that I could move on to the next chapter of my life. LOOK FORWARD TO MY UPDATES!!!

Hello and welcome to my 12th challenge! 13th? Maybe 15th… I failed a few back in the day. We’re probably on number 14… Anyway, this time I am bringing my latest obsession to you as I make my way toward HEALTH and WELLNESS and ADULTING. On to me pretending I know what I’m doing! The main quest is really to figure out my fitness and health life again. I seem to have lost my way a bit. Goal One: Oh Hey This Is New… RUNNING Half marathon training is over. The race is April 2nd. Now... I am going to work on RUNNING LIKE A GAZELLE! Speed training is on the docket. That means shorter more intense runs with intervals and sprints and fartleks… hehe, fartleks. Working on building more fast-twitch muscle so I can work toward a 35 minute 5k. 0/12 Goal Two: Time To Get Bendy I still need to work on flexibility, but I’ll be doing it through PiYo starting April 11th. Before that, I’ll just be kinda picking yoga things and doing them. That seems like a thing. My goal here is to follow the PiYo STRENGTH calendar along with my running schedule. We’ll be getting stronger and bendier! 0/16 Goal Three: Say No To Processed Foods I have been bad about eating out and eating processed crap and eating out lately. If I can’t make it myself, I ain’t eating it. I will be staying away from cheetos, McDonald’s, soda, etc. Points for each day I stay away from that junk. 0/28 Goal Four: Read A God Damned Book My life quest is to read a god damned book. I haven’t read a whole book in months. Lots of months. Maybe a year. I started one during a battle last challenge, but I never finished it. So… I’m going to read a book. I will get a point for every night I spend at least 30 minutes reading. 0/28 SIDE QUEST! Work On That Damned Cosplay! Yeah, I have a convention coming up... so I should probably style that wig... and finish painting that prop... and finish sewing that costume... So every time I complete something, I get an extra point! BECAUSE I WANT TO. THE END. Almost. And that sums it up! I’ll also be doing battle with other YouTubers, so go sign up to battle me. There is one spot left. Please. Do it. Because it’s more fun when we’re both miserable!

A harsh winter has settled upon the Freljord. Ashe, leader of the Avarosan tribe, must set out to battle to protect her people from the dangers that lurk in the frostbitten valleys. With the ancient queen Avarosa’s enchanted bow made of crystalline ice, Ashe sets out to protect her people and unite the Freljord, once and for all. In this challenge, Ashe’s in-game abilities will be unlocked as achievements are met. Ashe must also battle her way through the enemy turrets, which are stronger as she edges closer to the opposing base. At the end of the challenge, if all moves are unlocked and all turrets are defeated, Ashe will be fully equipped and ready to do battle with the Nexus within the enemy base. Will victory be forged, or will defeat come to the Frost Archer?... MAIN QUEST: Faster than my arrow? I think not. - Half Marathon Training This is my overarching goal of completing a half marathon this year. Training is a 5 day a week plan, with two rest days, three varied distance runs, a cross training day, and a strength day each week. Each of the days I complete one of the 5 weekly workouts will count toward progress on this goal. Unlocks Enchanted Crystal Arrow - – Achieved by two consecutive weeks of all 5 half marathon training workouts 5 points per week – 20 points total (19/20) GOAL 1 No, really, put that apple on your head... - Food Journaling Log Daily and HONESTLY on YouFood/MyFitnessPal. I'd like to track in both, as it has been apparent in the last two weeks that I might be unintentionally under-eating. I have gained 9 pounds with eating less and working out more, and after some dissection of patterns, I believe I may have my goals set too low. I'll be pushing for a 1800 calorie a day goal, but just habitually logging will be what will count toward progress on this goal. Unlocks Ranger’s Focus – Achieved by logging two consecutive weeks of food on YouFood/MyFitnessPal 7 points per week - 28 points total (27/28) GOAL 2 Avarosa guide me. - 6,000 steps a day I need to move more... Working this desk job, I rarely make my 3000 steps if I don't do some kind of intentional movement. I am striving to get some daily intentional movement in to get that stagnation in the office broken up a bit, and to increase my health. Every day I reach at least 6,000 steps will count toward progress on this goal. 7 points per week - 28 points total Unlocks Volley – unlocked by achieving 15 days of meeting 6,000 steps (18/28) GOAL 3 For the Freljord! - Declutter My sanity is being tested. And it often distracts me from working out or getting my fitness time in because I feel like I should be cleaning instead... and then I get overwhelmed and do neither. In this challenge, my goal will be to spend at least one day working on decluttering the bedroom closet, which is so jammed with crap that it's spilling out on the floor. Most of it is just junk that's accumulated. If I spend at least one day cleaning and decluttering the closet, it will count toward progress on this goal. Unlocks Hawkshot – Achieved by completing bedroom closet declutter project 1 point per week – 4 points total (3/4) GOAL 4 No One Escapes My Aim - Be a better friend I am not great at reciprocating the awesome friendship and support felt around here on Nerd Fitness. Not because I don't like people... It's cause I love so many of you. I just get overwhelmed tracking me and other people at the same time. The problem with this -- you inspire me SO MUCH. It may not seem like a fitness goal, but it is. That inspiration keeps me motivated and on track, and so my goal is to check in on 3 people per week. Unlocks Frost Shot – Achieved by 3 consecutive weeks of being a good friend and checking in on three folks 3 points per week – 12 points total (12/12) TOTAL POINTS 23 points per week - 92 points total Abilities :: The Armory Frost Shot – Status: UNLOCKED! Volley – Status: UNLOCKED! Hawkshot – Status: Locked Ranger’s Focus – Status: UNLOCKED! Enchanted Crystal Arrow – Status: UNLOCKED! The Battlefield :: Summoner’s Rift Turret One: Week 1 completed with 75% success rate (18 points or more) Turret One Health: 3/23 - DEFEATED Turret Two: Week 2 completed with 75% success rate (18 points or more) Turret Two Health: 2/23 - DEFEATED Turret Three: Week 3 completed with 80% success rate (19 points or more) Turret Three Health: 2/23 - DEFEATED Enemy Inhibitor: Week 4 completed with 85% success rate (20 points or more) Turret Three Health: 5/23 Defeat the Enemy Base: All abilities unlocked and total challenge completed with a 80% success rate (73 points) Enemy Base Health: 30/92