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Epic Quest: To feel better in my own skin. To be able to do more and move more easily. To be happier and more confident with my body regardless of where I am in my journey. Last challenge I made things too complicated. This challenge I am going back to my normal “keep it simple†style because it works for me. I've scheduled several fun and motivating events to help keep me on track and goal oriented in the coming months. August: Underpants run – 1 mile (MAYBE – I need to con someone into running with me still) September: Zombie Mud Run – 5k. October: Color me rad – 5k February: Cupid's Undie Run – 1ish. (Friend lined up already!) I am extra excited about the Zombie Mud Run. Obstacles, mud, and zombies. What could possibly go wrong? It is shortly after this challenge ends so my challenge is mostly geared toward getting me ready. Goal 1: Zombie Survival Training (strength: 2, dexterity: 2) I will workout on Monday, Wednesday, and Saturday of each week. Each day has a workout plan but if things don't go according to plan I can adjust as needed. The goal is to do as much of it as I can. The workouts include body weight strength and sprinting or running. Body weight – push ups and body weight rows are prioritized. If I can only do two things, these are it. Sprinting – I'm not sure if I can so I'll just get as close as I can to it. Where I've never done it before I have no clue what is a reasonable expectation. My goal is to move this towards a quick and effective HIIT session. Running – more than likely a run/walk combination as I build up. Monday: push ups, squats, seated dips, body weight rows (let me ins). Sprints. Wednesday: push ups, planks, body weight row. Run. Saturday: push ups, squats, dips, lunges, body weight rows. Run. Goal 2 – Put Better Stuff In (strength: 2, constitution: 1) Primal Breakfast 5 x a weekPack my lunch: anything is better than the fast food I have been eatingEat half: this is for snacks I want and tend to binge on. I will take half of however much I think I want and eat it. I will then do something else for at least 10 minutes, and if I still want the rest after that I can have it. I have to get up and get it myself, no making my husband do so. (Inspired by intermittent sampling from this post) No Soda, no sugary alcohol. Sugary alcohol includes cocktails with sugar or sugary mixtures, beergaritas, mikes hard lemonade type drinks. Beer, wine, and bourbon are all still fair game. A special occasion exception applies to sugary alcohol. These exceptions are date nights or a special night with friends. My partner in crime coming over for our usual hang outs does NOT count as an exception. Goal 3: Make weekends count (dexterity: 2, charisma: 1) I will do one health related bonus activity during the weekend. I've included some ideas to get me started but I'm not limited to these. The idea is to have fun. Play on a playground or at the park (climb up and/or over something) - Geared toward helping with zombie runGo on a bike rideTake my son on a walk with me (stroller or wear him)Make a primal meal specifically for packing for lunchesTry the mini-questMobility work - geared towards helping with Zombie Run Life Quest: Supporting Actions (wisdom: 2) I need to build life habits that support my fitness goals. Set up coffee the night beforePack my lunch the night before work.Go to bed – no starting a new episode of TV after 10pm. Side Quest: Knock out nagging tasks (wisdom: 2, charisma: 1) Simple things that weigh heavy on my mind, get em done! Previous insurance appealNew insurance set upPut together Zachary's bookshelfFinish the project, send the packagePay off and cancel gym membershipWash and strip diapers Starting Stats Strength: 4.25 Dexterity: 4.5 Stamina: 10.25 Constitution: 13.25 Wisdom: 11.5 Charisma: 11.5 Starting Measurements Waist: 38 Belly: 41.75 Hips: 41.25 Bust: 42.5 (this means nothing, it is never accurate, or it fluctuates) Weight: 160

Introduction: Hey there, nerds! I'm Quilly, a dirty hippy of a gryphon. I've been lurking on the forums for a while, but alas, this is the first time I've signed up for a challenge. About two years ago I threw myself into strength training, and made solid progress lifting weights at my school gym. I've come a long way from not being able to do a single push up (I completed a total of 40 yesterday)! The weight and fat has quite literally fallen off me, and I've become stronger than I've ever been in my life. I also discovered the paleo diet, which fit in nicely with my many, many food intolerances. However, I was unable to use a gym anymore due to money concerns and accessibility, thus forcing me into body weight exercises and . I discovered my love for both body weight exercises and exercising outdoors, as a result. However, this is near impossible for 3/4 of the year, as I live in Dubai - and no, it does NOT get any easier at night, what with the 80% humidity. As of right now, I'm eating strict paleo with no dairy,legumes,fruits or nuts. I do intermittent fasting every day from 7PM to 11AM (if I'm going out to dinner late, I scale it accordingly). I exercise 3 times per week, and my workout consists of a game that I like to call "Body weight Solitaire". With a deck of cards, I'll pick a card at random and perform the corresponding no. of reps for three exercises (push ups, squat jumps and rows using anything heavy), until I have completed 4 rounds for each movement. This nicely addresses my past issues with consistency, as I can literally play this game anywhere and finish within 15 minutes - whilst still getting a killer workout. I'm on summer vacation right now and I'll be moving from my current location (Dubai) to attend university (in Cardiff,Wales for a Wildlife Biology major) on the day this challenge ends. A complete change of scenery that I'm very much looking forward to (I get to live somewhere with actual greenery and stuff,yay!) I'll be able to exercise and walk around outside rather than being cooped up in my house all day, which will do wonders for me, both mentally and physically. However, that's all happening after this challenge ends. I can't afford to waste 6 weeks of life repeating "It'll be easier when I move" to myself - I have to make the most of now. Which leads onto my main quest... Main Quest: Complete five handstand push ups. I'm on the cusp of being able to do a freestanding handstand, which I NEVER in a billion years thought I'd be able to do, but I want to take it one step further and do my first handstand push up(s). This'll make me feel like the shit, for one thing, and prove to myself I can achieve more than what I'd even anticipated possible. Goal 1: Strength train 3 times per week. Measurement: A = No missed days, B = One missed day, C = Two missed days Reward: A = +2 STR, +2 STA, B = +2 STR, +1 STA, C = +1 STR Goal 2: Eat until satiated. I love food so much that I have this tendency to go into a food coma almost EVERY time I sit down for a meal. This,I believe,stems mostly from my fear that I won't get enough to eat later. I have a large family that consumes a LOT of food, and often it's a case of "If I don't eat it now, it won't be here later" that causes me to fear not having anything left over in the house to cook or eat later. But I must push through this fear. I will define satiety for the purposes of this quest as being enough food for me to have JUST become full. Measurement: A = Eat past satiety once, B = Eat past satiety twice, C = Eat past satiety three times Reward: A = +2 CON, +2 WIS, B = 1 CON, +1 WIS, C = +1 WIS Goal 3: Practice handstands every day for at least 10 minutes. This one doesn't need much explaining. Measurement: A = None/One missed day, B = Two missed days, C = Three missed days Reward: A = +2 DEX, B = +1 DEX, C = 0 Life Quest: Earn a PADI Certificate. I require a PADI Certificate for the third year of my major, in which I'll be doing open water diving as part of the marine biology classes. I shall obtain this within this challenge. Reward: +1 WIS Motivation: I want to be able to tear through the woods in my new home with reckless abandon, doing handstands off the edges of cliffs or on top of rocks bordering a river. I want to have a unique, exciting new addition to my repertoire of body weight exercises. I want to amaze myself.

A bit of back story; during the last challenge life seriously went bonkers and I found that during my high pressure challenge I faltered near the end. That being said going back to a more structured plan this time around. Recently I have started playing Assassin’s creed and training for Parkour. I should note I wanted to do Parkour before learning about Assassin’s Creed, during my off time at work I have been using the work court yard as a training area (weird looks from co-workers included.) Main Quest: Lower BF%, continue to work on getting into shape and eatting better. Side Quest 1; Workouts Monday, Wednesday, Friday; Monday: Upper Body – 3 5 Sets of the Altair workout, Build to 7 sets. Wednesday: Full Body – 3 5 Sets of the Assassin workout Built to 7 sets. Friday: Lower Body – 3 5Sets of the Highlander workout, Build to 7 sets. Side Quest 2; Saturday or Sunday – Parkour and Cardio, Run around and do parkour for a few hours if possible on the weekend. Play hard. - Continue working on landings - Start working on shoulder rolls (once shoulder is healed) - Start working on wall runs Side Quest 3; Tuesdays: 3 5 Sets of the Superman workout, work on building up back strength. Quest Items to find; Calipers to find body fat percentage. New running shoes. Quest Locations; Find a place to do Parkour (other than your works court yard…)

Time for my 3rd challenge on NF and 2nd challenge with the Warriors! This challenge falls on the eve of my departure to graduate school. In about a week I'm heading home for August before jumping across the pond and starting a Master's program. In Medieval times, squires would hold a vigil the night before their knighting ceremony in order to prepare for their new life. As I'm using this time to reflect and prepare for this next step in my life, these next several weeks will be my vigil. I'm not going to include a lifting workout goal this time around, but I'm going to continue some form of strength training 2-4 times/week. The plan is to continue working on barbell squats and deadlifts, while doing body weight exercises for my upper body and core (or my entire body if I don't have access to a gym). I haven't decided yet if I'll post workouts here or in my battle log, or just note my progress in the week recaps. I'm a little sad to drop Strong Lifts 5x5 for now, but I think this will allow me to focus on mobility and weather upcoming crazy life events, and I'm excited to try something new. MAIN QUEST Complete my first pull-up. Goals for Challenge #3 SUMMARY Goal #1: More Mobility (yoga and SMR) Goal #2: Goodbye, Mountains (hiking) Goal #3: Ever Mindful (meditation and moderation) Life Quest: Deliberate dance practice Side Quest: R programming MOOC GOAL #1: More Mobility [+2 DEX, +2 CON] a. Yoga i. At least one hour of yoga/week. ii. Research one new yoga pose and one familiar pose each week and try out the suggestions in my yoga sessions. b. Self myo-fascial release (SMR) i. At least two hours of SMR (i.e., foam rolling/lax ball work)/week. ii. Watch at least one new video on SMR techniques (and try them) each week. Long background for this goal: Those of you who followed me last challenge know that I spent a lot of time working on mobility, especially for squats. After deloading from 160 lbs to 125 lbs and doing plenty of yoga and mobility WOD exercises, squats felt wonderful. I'm back up to 155 lbs now and, despite continuing this mobility work… my hips completely stiffened up again this week. Joy. Double joy: I think the stiffness is messing with my deadlift, too. Triple joy: It's also putting strain on my knees. In short, I really need to figure out how to maintain mobility while squatting heavy. My gut feeling is that I need to change how I'm working on mobility (i.e., at what times and/or with what exercises) rather than continuing to hammer my hips (and other leg muscles) with even more of the same exercises. I'm hoping SMR is the missing link--I've been using lax balls on my upper body, but neglecting the lower. Foam rolling legs yesterday = OW (especially when it came to hip flexors and IT band). If anyone thinks I should try a different approach (or additional approaches), please speak up! I just want to be able to squat and deadlift... no squats and no deadlifts = one very sad Warrior. Grading 1 pt for each half hour of yoga and SMR (max 2 pts for the yoga and 4 pts for the SMR) 1 pt each for the yoga and SMR research --> 8 pts/week possible GOAL #2: Goodbye, Mountains [+3 STA] Go hiking (or do some other active outdoorsy activity) at least two times every week, starting Week 2. This will be the longest I've been home since starting college, and I don't see this happening again anytime soon. Home = beautiful mountains, so I'm going to enjoy them while I can. Grading: 1 pt for each hike/activity --> 2 pts/week possible GOAL #3: Ever Mindful [+5 WIS] a. Start meditating: daily 5 minute (minimum) meditation that will be increased by two minutes each week. This is a new approach to mindfulness for me. I'm hoping this practice will also help when I have trouble getting to sleep--sometimes the brain just won't shut off. b. All things in moderation: 3-7 servings total of nuts/seeds, goat cheese, and dark chocolate/week, always eaten mindfully. 1 serving nuts/seeds = 1 Lara Bar, 1/4 cup of whole nuts/seeds, or 2 TBS nut butter 1 serving goat cheese = 2 oz 1 serving dark chocolate = ~150-200 cal. Dual purpose of this goal: 1) end the binge/restrict cycle by learning to eat these foods in moderation (instead of just avoiding them), and 2) increase likelihood of staying out of the "danger: calories too low" zone, but below maintenance. Grading Meditation: 1 pt for 2+ days/week, 2 pts for 4+ days/week, 3 pts for 6+ days/week --> 3 pts/week possible Moderation: Start off at 10 pts/week and deduct 2 pts for every deviation, up to -10 pts/week --> 10 pts/week possible LIFE QUEST Learn how to swing dance: at least 1 hour of deliberate swing dance practice each week [+2 CHA] Deliberate means picking out 1-3 tasks I want to work on beforehand and taking notes afterwards. Lessons, workshops, and social dances don’t count. SIDE QUEST 2 challenges down --> I can add a side quest! So, this is actually more of a life side quest, but I'm hoping that the NF focus will help me with this goal. Pass the R programming course in the John Hopkins Data Science Specialization course track [+1 WIS] I'm really good at starting MOOC's… but not so good at finishing them. All of the courses in this track are free and the skills would be really valuable for the type of research I want to do in grad school. I'm almost done with the first, relatively easy intro course (the Data Scientist's Toolbox). Time to start chipping away at the rest. This is a lot for the next six weeks (note my creative cramming of five-ish goals into three), but most of my goals, with the exception of meditating and hiking, are continuations of goals from previous challenges or work I've been doing on my own. And for the hiking, I'll be piggy-backing on my mom's existing hiking habit . Week one might be a little rough while I finish classes and move, but after that these goals will be my main focus.

I am currently sporting a pleasantly plump waist of a rotund 56 inches hence the Nix The 56 Main Goal: Fit into a size 32 Jeans ( I realize this will take longer than 6 wks) Milestone 1 : Complete the Bodyweight Brigade level 1 workout at least four times a week improving each workout. Milestone 2 : Condition by walking to the park and plating with my children at least three times a week. Milestone 3 : Be Liquid calorie free by the end of the challenge. Milestone goal 1 is a little aggressive I know but I BELIEVE I can do this Milestone goal 2 is to better my relationship with my kids and also makes sure I am getting them involved in healthy living at a young age. Milestone goal 3 is because I like food entirely too much to waste precious calories on liquid Life side quest : Learn to play one scale on my guitar by the end of the challenge. I have the following points system: Workouts 10 pts for each work out +1 bonus point for each workout better than the previous. Conditioning 10 pts for each day accomplished Liquid Calories 10 pts for each day liquid calorie free with a -15 point penalty for days i relapse. Play a scale 60 pts Points Possible Workouts 24 x 10 pts = 240 pts Conditioning 18 x 10 pts = 180 pts Liquid Calories 42 days x 10 pts = 420 pts Guitar Scale 1 Scale x 60 pts = 60 pts Grand total 900 pts We are taking it back to the old school with the 10 pt grading scale 90 -100 = A 79 - 89 = B 69 - 79 = C 59 - 69 = D Anything Lower is Failure I haven't determined rewards for the points system yet but WHEN I finally attain my main goal My reward will be a new wardrobe. Below are the beginning stats and graphs I will be using to measure my progress on For my main Quest: Fit into a Size 32 Pants This is the Form I will be logging my workouts with These are the graphs I will be tracking my progress with. These are My beginning Stats

Soo.... After last challenge, my newbie challenge, I chose assassin as my guild. But it was a super hard choice, as I have a lot of yoga going on, have for a long time, and finding balance has always been one of the key focal points of my life. So this time I'm going to post here, because I feel like this challenge I need to bring in a little more zen, and a little less badass. A few things are happening in the next few weeks, most of which are awesome, but all of which are hectic, different, and prone to pulling me off balance. 1. End of the school year, YAAAAAAHOOOO!!!! 2. Ten days of personal development training in London. 3. 12 days with my inlaws. 4. 3 international flights alone with a toddler. 5. Going to visit my family in Canada (which will be awesome, and I'll get to be with them for a month). The background to this is, I'm a international school teacher in Shanghai, and my family lives in Canada. This is BY FAR not my first flight with the toddler on my own, but international flights are tedious enough on my own when I can quietly get bombed and watch bad movies, when I can do neither, it's a slow version of hell with a 25 lbs kid on my lap/running up and down the aisle. While in London my in laws will be flying in from Germany to care for the kid when I'm in class, which is fantastic for everyone. Then I go back to Canada and see my family with said kid, his dad/my boyfriend will eventually fly in for 10 days at the end, which is also great. But, it's a lot of moving around, a lot of being fed, a lot of times when I'm not necessarily going to be able to choose my own food (MIL is German, her food is awesome but heavy) a lot of jetlag, and a lot of disrupted schedule. When I'm back in Canada I can go to my dad's awesome gym, my brother's awesome MMA club, eat awesome healthy food. So...that. But that will be at the end of the challenge. That will be the prize. So, next 6 week, with the toughest being the mid 3, I'm going to prioritize BALANCE. Workout goals: - 3X a week: BWW/yoga workout. I'm going to try and get a prasara yoga book when I'm in Canada, but I'm totally comfortable with the workouts I've been doing and I'm going to keep on doing them. Also, I have two Barre PIlates classes left on my card that I'm going to use next week when I have a little extra time when I'm not working and the kid is at daycare. - 1 min where I do all the FULL pushups I can, with whatever time left in that minute in plank. Last week I did 15 pushups, then two days later only 10. - keep on working on my headstand to scorpion. Pre kid, this was not an issue, now it is. Pre kid I did 5X a week 90 min Muay Thai classes, I was buff. So this is taking some work, but I'd like to get back there, mostly because it's fun. - keep working on handstands as much as my shoulder allows it - prioritize backbends in yoga flow. I need to stay open to this whole thing. Especially when I'm in London. Other goals: As chez as it sounds, I have the Omvana app on my ipod and it's really working for me. It gives me 5-20 min meditations that i can just throw on while I'm on the bus to school, or on the plane, whatever. I'd like to do 5X a week. Create a packing list/what to buy list. Basically just get through the next few weeks as organized as I can possibly be. This part is obviously also going to require some flexibility and going with the flow. ENJOY the training. I'll be doing another section of my masters degree. I had a fantastic time two years ago when I did it, I had to take a year off when I had the kid, and I'm pumped to be going back. The location is outside of London in a converted manor house on what is now a golf course and convention center. So it's beautiful and kind of looks like Hogwarts. I'm really hoping I can get a bike and go back and forth by bike, it will be about a 30 min trip so that will be a great way to sneak in some more movement. Food: Keep it balanced. I'm actually in reasonably decent shape with this one right now, it should be OK. When I'm in England though, that will be harder. Not because good food is hard to come by, not at all, just because I won't be the one cooking all the time/choosing what I can eat. We'll have to play that one by ear. MIL can't be offended. Also, I'm a little tiny bit worried about what she will want to feed the kid, but you know, grandmas are for spoiling, and I am very prepared to let that go. Besides, he could use some fattening up. He's so freakin active that it's hard to keep weight on him anyway. Oh also? In England? Gluten free english muffins. I'm saved a lot by the fact that GF food in China is very expensive and often shit quality, so I just don't go over bready when I'm here. But there??? Granted last time I was there I was pregnant, but I ate a lot of english muffins and peanut butter. Both delightful in moderation. Grading...um? Yay or Nay? I don't really want to focus on this part, I just want to keep my eye on the prize. If things go awry, well I really have to keep my focus and let shit go. So that's it. I'm sure I'm leaving something out and I'm a day late posting due to random internet issues at home. It's not overly complicated at all, I don't even know if it's challenge worthy, but I want to stay focused and not get caught up and I could use some support in that area. Happy Challenging!!! P.S. "Balance. Timing." Were the only 2 words my old thai boxing instructor knew in English. He said them a lot. He was a million years old and could kick anyones ass. I remember him fondly.

Sorry for this sounding a bit rushed but the weekend before the challenge started was seriously crazy. If you really want to know I will tell in IM if you want, But anyway back to the challenge. I thought about a lot different themes for this challenge. Since the end of the last challenge I still have not had the time or money to get into a gym. Which means more body weight exercises and minimal equipment, but what of the theme rote? Well I thought about mixing things up a lot (surprise to no one who knows me.) It's Avatar themed specifically Training in the four styles of Elemental Bending. While in theme it would be martial arts based, as stated before time is limited so making things up in theme for the four styles. First up: Earthbending! (June 9th -19th)work up to being able to do 3 sets of the Highlander workout (+CON)research and practice horse stance grow roots, during practice hold Horse stance working up to one minute or more. If reached continue doing horse stance daily. (+CON)Cultivate "Neutral Jing" - Patience is not one of my virtues, learn and practice listening, though seemingly doing nothing, and waiting for the right moment for things instead of making the right moment through other means. (+WIS) Next: Firebending (June 20th - 30th) work up to being able to do 3 sets of the Super Sayain workout (+STR)Do kundalini warm up as warm ups for working out focusing on the breath of fire (+DEX)MOAR Horse Stance! Go for 3 minutes! Third: Waterbending (July 1st - 11th) work up to 3 sets of Aquaman workout. (+STR)Research and practice qi gong set (or at least do as best as able.) (+WIS or DEX)Ehmehgurd mer hurse stance! 4 minutes.... Fourth: Air Bending (July 12th - 20th)work up to 3 sets of The Flash workout (+CON)do 10 full speed sprints repeatedly, then do a full burpee [per completed sprint.] (+DEX)THIS IS HORSE STANCE! 5 MINUETS! if it seems disorganized it is but all of them should be sticking to the theme of each element if I had more time to think it over I could make it more complex but this seems simple enough. [Also if this isn't "Ranger" enough let me know and I will move it.] [Edit: Added Hyper Links to workouts and where points will be going] [Edit: Added tags, not sure what else to put in there.]

New challenge tomorrow, third time's the charm. After struggling with my first two, which I've written off as "training levels", I'm ready to tackle this next one. Yeah!!1 About me (btw I'm a lady, if that is not obvious) Age: 34 Height: 5'8" Weight: 167 lbs BMI: 25.4 Waist: 38" Neck: 15" Hips: 43" Thigh: 24" Wooo My goals A healthy weightStrong coreLose a lot of flabGain energy and stamina through exerciseReduce stress and anxiety through meditation and not emotional eating

Background: While I have always been thin, I have also always been fit. In high school I began climbing, and during my first couple years of college I bouldered almost daily (at least 4-5 times per week). When I dropped out of school (I'm back in, new major), I sort of floundered and stagnated. Since getting most of the rest of my life back on track, I never made any serious attempts at getting back into shape. However, since my fiance found out I used to climb, she expressed interest in learning and going with me. So I've decided that I need to get back into shape for both of our benefits. Stats: 6'4" 165 lbs Main Quest: To get back into shape to climb, backpack, and just be generally (more) awesome. Goals: 3x/week Body Weight Circuit Training2-3x/week 20 Minute Interval Training Running6 days/week All Home-made MealsBody Weight Circuit: I've designed this to allow multiple circuits and to create a general fitness base. Adjustments will be made as I go, as this is based off of current abilities for 2-3 circuits. Any/all feedback is appreciated. (Warm up, cool down, and stretching will be included.) 5 Pull-Ups 15 Push-Ups 10 Dips 10 Body Weight Squats 10 Lunges 10 Russian Twists 15 Second Plank 5 BurpeesLife Quest: Read 5 books during the 6 Week ChallengeMotivation: When I let my life coast for multiple years, I lost many things I loved doing. I want to live a life worth living, and to be better today than I was yesterday. I want to be worthy of the look my fiance gives me when she looks at me. Updates weekly.

hi guys! i've got some questions that i'm hoping y'all can help me figure out. a little about me: female, 5 foot 2, 116-ish lbs. currently eating a caloric deficit of 1300-1400 calories a day, exercising 7-13 times per week. i started working out and eating healthily a little less than a year ago. it was really slow progress at first because, honestly, i didn't know shit. but i learned a lot and lost a bunch of weight, making significant progress towards my goal of 19% body fat. [i started at 30% and dropped down to 24-ish%, where i currently still am.] during that time, i became much stronger than ever before, and i feel that i can handle a pretty decent amount of physical activity. however, since that initial drop, i've leveled out and stopped progressing. i've gotten bored with my diet and my workout routine, and i'm looking to mix things up. which is where you come in! here's what i'm thinking: M/W/F - Viking workout in the morning [http://neilarey.com/workouts/vikings-workout.html], climber's workout OR a trip to the climbing gym in the evening, jogging program [http://neilarey.com/running/the-long-run.html] thrown in there where ever it'll fit. T/Th and Sat/Sun - jogging program, maybe with a few trips to the rock climbing gym or a day of swimming at the lake added to the mix on an irregular basis. the intermittent fasting would mean no food between noon and 9PM, and i would eat more on M/W/F than the rest of the week, as well having the macros broken up differently. [obviously more protein and carbs on heavy workout days, stuff like that.] what do you think? what kind of calorie count do you think i should take on? what would an ideal macro break-down look like? i'm not too worried about it being too much exercise, but i am worried about not hitting that food target just right. it seems that i'll be doing really well with eating my deficit, but then i'll go crazy eating sweets and pasta and stuff, and i think it might be because my body isn't getting enough of what it needs, so it rebells. thoughts?

Not just 1 pull up but 2. I think I'm still in denial.

Not 1 but 2 pull ups! Still in denial. I can't really be that bad ass!

Not 1 but 2 pull ups! Still in denial. I can't really be that bad ass!

Well, friends, the show is done, the set is almost completely down, and I'm absolutely wiped and in need of a break. But I'm going to try to keep health and fitness as a priority while I recover. Goal 1: Lose 6 pounds I was so successful with this goal last time that I'm going to try it again. And even though we're just about at the end of the Lent train, I'm going to attempt to continue on with Paleo the majority of the time during this challenge to help me continue to lose well. I will also be competing once again against vengefulpear (and whomever else wants to join) in his Calorie PVP! Starting point: 189.4 lbsGoal weight: 183.4 lbsPoints up for grabs: 2 CON, 1 WIS, 1 CHA Goal 2: Lose 1.5" from around my midsection This one so nearly happened during the last challenge that I'm going to attempt it again. Achieving this goal would make me thinner than I've ever been in my adult life, so that will be fun to achieve! Starting point: 39"Goal measurement: 37.5"Points up for grabs: 1 CON, 2 CHAGoal 3: Regular gym time Now that I theoretically have more time again and can get on a more regular sleep cycle again, I really want to get back to the gym. With losing pounds and inches, I've enjoyed being able to somewhat start to see more muscle rather than fat. Also, I want to increase my lean mass. My goal is to get to the gym again 3 times per week. Points up for grabs: 2 STR, 1 DEX, 2 STALife Goal: Try 1 new paleo recipe each week Because I've been working so much, I haven't had time for basic life necessities like grocery shopping and have been scraping by. Now that I'll have more time, I want to start getting out of my food rut/survival mode. The goal is to branch out and learn how versatile the paleo diet can be. Points up for grabs: 1 DEX, 1 CON

It occurred to me that the land of the prophecy is across a big puddle so I'll build a bridge to the other side. This challenge's new target is working on my bridge. I want to be awesome at them. My current stats: Bridge: I can get into one but can't hold it for more than a couple seconds. Running: Usually takes about 25:30 - 26:00 minutes for 5k. My best recent 5k was 5.02km in 25:17 at an average pace of 5:02 min/km. Handstands: Usually last about 1-3 seconds, best is 6 seconds. Handstand Pushups: I can do up to 6 box pike presses or I can do a handstand pushup if I only lower about 5 inches (based on feel, not measured.) This is almost halfway as my arms are pretty long so my head should be around a foot off the ground. Goal 1: Be able to hold a bridge for 1 minute. Bonus: Perform Stand to Stand Bridge. I'll make a point of working on my bridges in some way at least 3 times a week. Goal 2: Get my 5k time to 23:00 or less. I'll be running 3 times per week to meet this goal. Goal 3: Be able to do one handstand pushup. For this I will workout 3 times a week. Goal 4: Have my Pathfinder campaign ready for play by the end of the 6 weeks. I'll spend at least 4 hours every week working on this campaign. Bonus Dailies: Work on holding handstands for 5-20 minutes every day; target is 10 seconds. Do pushups every day adding 1 a day; tomorrow I'll be doing 34. Stretch every day. Still working on the 30/30 squat challenge so I have to do 30 total minutes of squatting every day; my goal here is to be able to hold a squat in a resting position with my feet on flat ground, right now I can't hold it without my heels elevated about 2 inches. Another old habit that needs to be maintained is eating a decent dinner (includes protein and at least 2 fruits and vegetables) at least 3 night a week.

BIG QUEST: Get healthy, strong and smart by summer 2016 3 FITNESS QUESTS (April 14 - May 25) * NUTRITION - CNS (CarbNite Solution) with Paleo tendencies * EXERCISE - just to be active and support weight loss (not shooting for PRs) - walk daily, strength 3x per week - EPLifeFit is going to be my guide on exercise - starting with rotation of pushups, sit-ups and squats - will log workouts in my battle log (occasionally here) - and daily routine of mobility * SLEEP - my greatest fitness sin is cheating on sleep - target is 7 hrs each night. We need more than 7, but for me, 7 would be a huge improvement Life Quest - Complete Rapid Reading book and first run-through of financial study material and python book. I am not a healthy person, and it's time to become one - step one is fat-loss! Borrowing from a past challenge - I feel like a street-delicacy I encountered in Ukraine called salo - which is pretty much a slice of fat, fried, peppered and sold on the street. You can read more about this questionable treat here. This challenge to kick off a 2 year quest to transition from feeling like this... To feeling like this... THE BIG QUEST by summer 2016: LEAN, JACKED and LEARN-ed (kindof a shakespearean pronunciation “learnedâ€) and vocationally settled in our long-term city Year 1: Lean out - down to 36" waist (is 32 possible? not sure what’s is under all this fat) while getting my first financial certification and learn Python Year 2: Get jacked - bulk up while honing outdoors skills, second financial certification and skilled enough in coding to be at decent freelance developer I’m probably capable of leaner than 36†waist, but this goal is currently just out of reach. Progress, not perfection. My belly is currently… almost 47†(wow! that was hard to admit) MAIN QUEST: By summery 2016, get lean and jacked, be on a strong career path, and move to a long-term city with strong coding skills NOW QUEST - break 44†waist in May: 1) CarbNite Solution within Paleo foods 2) Walk daily, mobility daily, strength 3x per week (sometimes 4x) - just burn the glycogen and keep the strength while leaning out 3) Sleep 7 hours nightly LIFE - Complete rapid reading book, then first run-through of financial materials and python book Then WHY? As a Husband, Dad, (and responsible son of aging parentals), it’s LONG OVERDUE that I get strong. Also, life is more awesome when lean and jacked and when the brain is full of good stuff. So many barriers have been removed… debt is gone, my job is supportive, my parents are healthy, and I learned a ton about food prep and cooking in 2013. It is time to fix the body! I am so excite

Today, is a day of Choosing. Well, all days allow for choices. You could chose to eat candy. You could chose to eat salad. You could chose to watch TV. You could chose to read. You could even chose to sleep away your days, to waste your life, if that’s what you’d like. For a long time, my choice was to serve others. I chose to spend all my time helping friends. Family. Complete strangers. Myself? I didn’t care much about myself. Everything I did, was for others. As a teenager, you could describe me in one word - volunteer. I helped everyone. All the time. I spent many late nights at the hospital. I had many early mornings searching for lost hikers. Once I had kids, my life revolved around them - I existed for them. I spent all day in service - to my family. When friends asked me for help, I’d drop everything else. My own interests, my own body, my own mind - they were not a priority. Today, though, is a very important day for me, because I’m making a choice that will change my life, forever. I am choosing to become Dauntless. To be brave. To be tough. To be free. Sub-Quest 1: Workout 5 days a week, alternating between HIIT/Stroller Strides and body weight exercises. +2 STR +1 DEX +2 STA I want to have a good, comprehensive workout routine for this challenge. The three body weight workouts will be lower body, upper body, and total body. HIIT will be on off days. Once I get a jogging stroller (shopping now), HIIT will be replaced with Stroller Strides. These workouts will be in the afternoon or evening, before dinner. Sub-Quest 2: Do a stretching, flexibility, or yoga session daily. +2 CON +1 DEX I am inflexible and stiff all the time. I will change this. I want to be able to move, and move quickly, without having to worry about my knees or back. This is my focus this challenge - to be fighting fit, I must be flexible. Sub-Quest 3: Eat Paleo 6 days a week. +2 CON +1 CHA Once again, I have a Paleo goal for this challenge. After taking the last challenge off, I’ve let my diet become worse and worse, to the point of being absolutely terrible for both my physical and mental state. So, for this challenge, I will eat strict Paleo on average 6 days a week. The remaining day, I will allow myself anything I would like - however, I’m saving these days for special occasions - during this challenge, there is Easter, Father’s Day, my anniversary, and my daughter’s birthday, so that’ll take up most of them, with a few ‘oops’ days thrown in for good measure. Life Quest: Captivate others and get them to buy anything by studying COPYWRITING. +2 WIS +1 CHA I have been studying copywriting for a while, but it’s time to focus on this some more. I am doing the Gary Halbert Challenge, which is supposed to be a 30 day challenge. It has taking me 30 days just to read the first two books. I would like to finish the challenge during this challenge, but if that doesn’t happen, I’m okay with that. I just have to keep trucking along and do a little more every day. Fitness/Diet Side Quest: Practice escaping by practicing Parkour for at least 5 minutes a day. +1 DEX I used to do Parkour, and I used to be good at it. So, I’m going to be working at getting my skills back. I will begin with the basics - rolls, precision jumps, and vaults. I will move to more advanced techniques as I progress. Schedule: MONDAY: Stroller Strides/HIIT AM Flexibility/Stretching/Yoga PM TUESDAY: Flexibility/Stretching/Yoga AM Convict Conditioning PM WEDNESDAY: Stroller Strides/HIIT AM Flexibility/Stretching/Yoga PM THURSDAY: Flexibility/Stretching/Yoga AM Convict Conditioning PM FRIDAY: Stroller Strides/HIIT AM Flexibility/Stretching/Yoga PM SATURDAY: Flexibility/Stretching/Yoga AM Convict Conditioning PM SUNDAY: Flexibility/Stretching/Yoga AM

Yeah, that's right. After about a week off from the gym (my excuse is I've had hot dates and friends in from out of town -- I regret nothing!) I go back in to hit it hard, and as it turns out... that 115# I've been deadlifting lately? Yeah. Piece of cake. I go to weigh myself and I'm sitting at about 136. So I slap a couple more 10# plates on the barbell and knock out a few sets. For my last set I decide to just go for the 135 and see how many I can do, and hey.. make it to 5. Woooooot! So there's another goal I can check off the list.

Quest Notes This is my first challenge. As an aspiring assassin/druid, I am working on getting stronger, gaining endurance, and eating more real food. I'm also crusading for my cutie mark (working on having more fun, growing friendships and community, doing less of the "fun" things that drain my energy and more of the fun things that feed me, and discovering my passions). Currently I am trying to find a job and am insanely broke, so I don't have the money to buy food and am pretty much depending on what's in the pantry for the next couple of weeks, hence the lack of food-related goals for now (next challenge!). Since I'm starting late, I'm considering this my level ½ challenge, hehehe Main Quest: Build Momentum My main quest is to lose 100 lbs by my 28th birthday (December 23, 2015). I'm not sure what my main quest is yet, other than to get stronger and healthier. I'm still working out the specifics. For the next few months, I want to build momentum to get things going. I suck at commitment and follow-through, and I'm beginning at the very beginning, so small steps are the most important right now. That means, for this challenge: 1. Exercise 30 minutes every day. I plan to break it up into 15-minute chunks and do a mix of hooping, dancing, stretching, and body weight exercises. A: 30 mins x 32 days B: 30 mins x 24-31 days C: 30 mins x 16-23 days D: 30 mins x 8-15 days F: 30 mins x 0-7 days 2. Lose 8 pounds. A: 8lb loss B: 6-7 lb loss C: 4-5 lb loss D: 2-3 lb loss F: 0-1 lb loss 3. Drink no more than one coke per day. I'm measuring this by day AND number - so to win I'd have to have 32 days with only one coke, no drinking five cokes one day and zero the next. A: 32 or fewer days with one coke B: 24-31 days C: 16-23 days D: 8-15 days F: 0-7 days Life Quest: Crusade for my Cutie Mark Try new things and do more of the fun/play things I already enjoy. I'd love to make this a group or club eventually, because crusading is more fun with friends. In the interest of building momentum, only 2 points can be earned per day (so again, no cheating by doing 5 crusades one day, 0 crusades the next). Each activity is worth one point, and the types of things I'm counting are: going to social and religious events, time with friends, try something fun that's new, do something fun and that I already love but want to make more time for (i.e. reading, writing, writing letters to friends, etc.). A: 32+ points B: 24-31 points C: 16-23 points D: 8-15 points F: 0-7 points What's Your Motivation? I want to feel better. I am disabled and used to being tired and in pain all the time. Some of that can't be helped, but some of it can. It's easy to disengage, desensitize, and cut myself off - it's sometimes a necessary coping mechanism, but/and it also can be maladaptive. I want to be around for awhile and outlive the common life expectancy in my family (50-60 years old). I have an amazing life and I want to be alive, awake, engaged, and able to participate in it. If nothing else, I want to be here for my partners, sisters, and nieces. I want to help create a world that is better for young people than it was for me during my childhood and teen years and I need energy and strength to do that! Quest Scorecard DAY: Exercise Y/N | # sodas | # CMC points RUNNING TOTAL: 4 days exercise | 11 days with 0-1 sodas | 6 CMC points March 06: Y | 1 | 1 .............07: Y | 1 | 1 .............08: N | 2 | 0 .............09: Y | 1 | 1 ............. 10: Y | 1 | 1 .............11: N | 0 | 0 .............12: N | 1 | 1 .............13: N | 0 | 0 ............. 14: N | 0 | 1 .............15: N | 0 | 0 .............16: N | 0 | 0 .............17: N | 1 | 0 ............. 18:........................19:........................20:........................21:........................ 22:........................23:........................24:........................25:........................ 26:........................27:........................28:........................29:........................ 30:........................31:........................ April 01:........................02:........................03:........................04:........................ 05:........................06:........................

Hi all, I'm back! I'm going to try to fully participate in this one, but like the last one, this challenge will fall during one of my busiest set-building seasons of the year. The spring play opens on April 3rd, and it's a doozy of a set. I have to build a working, usable swimming pool for the actors. But I'm feeling more committed than ever to getting healthy! Here are my basic goals... Goal 1: Weigh Less - Lose 6 pounds Starting - 199.2 lbs (as of 2/20) Goal: 193.2 Attribute change: 2 CON, 2.25 CHA Goal 2: Take Up Less Space - Lose 1.5" from around my waist Starting: 40.5" Goal: 39" Attribute change: 2 CON, 3 CHA Goal 3: Gain Strength - Work out 3 times a week Attribute change: 1 STR, 1 DEX , 1 STA Life Goal: Rest Easy - Get to bed between 9:30 and 10:30 on work nights (5 nights/week) Attribute change: 1 STA, 1 WIS I will do my best to keep you all up to date, but it's about to get crazy! For now, to bed!

Brand New Level 2 NF coming through. After having a successful Noob challenge and spending some time reflecting upon myself, I decided to join the Assassin’s Guild. I look forward to mastering my body weight, increasing my abilities and continuing to hone my diet. As before, I will work to keep all of my measurements up to date and will post on my responses: My Measurements Here are photos of my adventure: Why now? I’m getting married Aug 31 and I finally have time and energy to commit to the adventure. I’ve always been somewhat health conscious, but now I am working on being a bit more of a health nut. Quest: Decrease naval measurement by 2 inches, increase agility and strength Goals: Sweat! [ +2 dex | +1 sta ] Work out 5 days a week. Most likely alternating between body weight (BW) and interval (I) training. Grades: A: 5 days a week B: 4 days a week C: 3 days a week D: 2 days a week F: 1 day a week Climb! [ +2 str ] By the end of the challenge, be able to do 2 pull ups Grades: A: 2 hanging pull ups B: 1 hanging pull up C: 2 assisted pull ups D: 1 assisted pull up F: 0 pull ups Fuel! [ +2 con | +1 wis ] Decrease soda and grain intake: Grades: A: 0 sodas and 0 grains B: 0 sodas and 0 grains M-F C: 1-2 fails D: 3 fail days F: 4+ fails Life Quest: Sleep! [ +1 cha ] Get an average of 8 hours of sleep throughout the week. CHA points may seem weird here, but trust me... I'm much more amusing and likable with enough sleep! Side Quest: Ride! [ +1 sta ] Bike to work at least once during the challenge (towards the end, when it’s not crazy cold in DC)

Butterfly, assassin in training, is crawling up to this new challenge. After a full week in bed fighting the plague she is emerging to join the challenge. Main Quest: Become stronger, leaner, more agile and mentally balanced. READY for anything! Specific Goals: 1. Workouts 6 days a week- Body weight circuits 2. Yoga and meditation 6 days a week- 10 minutes each day 3. Follow the nutrition plan which means continuing the No Alcohol rule from last challenge! Life Side Quest: Implement business organization plan that assigns tasks for me from each of the different sphere's of my business life so that everything gets at least a little progress rather than sitting on the shelf for years.

Hello all, I am so pumped up to whip this challenge in it's ugly winter butt! This will be my first 6 week challenge, and I plan to conquer! My Goals: MAIN: Lose Weight, feel great! -Do BBWW Monday, Wednesday, and Friday -Eat Paleo for breakfast and lunch, and as much as possible for dinner -Limit "screen time" to just work, and 1 hr at home Life Quest: -Do a Korean Lesson Tuesday, Thursday, and Saturday [bonus life quest, because it needs to happen: MOVE OUT!!] Motivation: My son, who is very active and healthy, and I want him to stay that way, and I want to be able to keep up with him

Challenge number three! This time around I want to put a little more into my working out. Last time I was too vague, and I ended up not "working" very hard (unless I was shoveling that day). Main Quest: I just turned 37. It's time to take my attempt at getting in shape seriously. This is what I've been working up to in my last two challenges. Buckle down. It's go time. Goal #1: Body weight workouts three times a week. I hate the gym. I finally took the big step and cancelled my membership. I've proved to myself that I'll work out at home, but I won't make myself go to the gym. Fair enough then. To make sure I'm pushing myself but also giving myself rest in between, I will do body weight workouts three times a week. Whether it's the Beginner Body Weight Workout, the Angry Birds Workout, or the Star Wars Workout, or a modified mix thereof, I'm doin' it three times a week. THERE WILL BE HANDSTANDS AND PLANKS! Goal #2: Yoga twice a week. I love yoga class, but I only go to class once a week, and stuff has come up the last three weeks running (and will the first week of the challenge, as well). This means I need to start doing yoga at home. At least 15mins, preferably half an hour. And no, the five half sun salutations I do as a handstand warm-up and cool-down don't count. Goal #3: Meditate for ten minutes six times a week. Yeah, I did that last time, but I didn't like it. This time I want to try some guided meditations or something. I'm still in the mindset of "I'm doing this because it's supposed to be good for me." That is not a good way to get me to do anything. Life Goal: Complete Nolo Press's Get It Together: Organize Your Records So Your Family Won't Have To. We've all gotta die some time. I'm an author with no kids and no prospect of having kids. My copyrights will live on for at least 70 years after I'm dead. (Longer, if the Disney company has their way.) I have the book, the binder, and the dividers; now I just need to do it. I don't care if I do it in increments or all at once, as long as I get it done. Diet Side Goal: Cut down on sweets! Yes, I have cut potato chips out of my life, and only rarely eat anything deep-fat fried. However, I still stress eat--I'm just eating candy instead of potato chips. I need to stop with the refined sugar! My goal is to do two instances a week, just like with the fried food. Only this will be much harder. (I'm, um, cleaning out the cupboards in preparation.) Foods I want to limit: ice cream, candy, chocolates, soda, cookies, cupcakes. I'm not concerned with fruit or honey at the moment. I don't do fake sugar, so no cheating there. SCORING: Goal #1: 6 weeks of 3 workouts is 18 workouts. (+2 STR, +2 STA) A = 18, B = 16, C = 13, D = 9. I’m not accepting anything less than half. Goal #2: 6 weeks of 2 yoga sessions is 12 sessions. (+2 DEX, +1 STA) A = 12, B = 10, C = 8, D = 6. I’m not accepting anything less than half. Goal #3: 6 weeks of 6 meditations is 36 meditations. (+2 WIS) A = 36, B = 30, C = 24, D = 18. I’m not accepting anything less than half. Yoga class counts for meditation that day. Life Goal: Complete all 28 sections of the Get It Together planner (+3 WIS) A = 28, B = 24, C = 19, D = 14. I’m not accepting anything less than half. Diet Side Goal: 6 weeks of 2 instances is 12 instances (+3 CON) A = 12 or less, B = 13-15, C = 16-17, D = 18. Once again I'll be keeping track via this handy template: Workout - 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/18 Yoga - 0/2 - 0/2 - 0/2 - 0/2 - 0/2 - 0/2 - 0/12 Meditate - 0/6 - 0/6 - 0/6 - 0/6 - 0/6 - 0/6 - 0/36 Get It Together - 0/28 Sugary Snacks - 0/2 - 0/2 - 0/2 - 0/2 - 0/2 - 0/2 - 0/12

I'm not doing karate this challenge. But I am going to do this challenge right. It's going to be challenging. It's going to take effort. And it's going to be worth it. I'm going to keep this simple. No exceptions. No codicils. Just a goal to reach and a prize to obtain. LONGTERM GOAL: 6 PACK CARDIO! What: Run 100 miles Specifics: None, really. Just run 100 miles over the course of the challenge. Sprint or jog, outside or treadmill, it doesn't matter. Why: I'm signing up for a half marathon in September. A coworker told me that I have time to prepare for the Chicago Marathon in October, but I'll wait until the end of the challenge to decide if I'm crazy enough to try that. Points: 4 STA+DEX (To be adjusted based on how much sprinting/jogging I do) Motivation: Bike - My plan is to buy a nice hybrid one once I get my tax refund and have someone hold it over my head until I finish my 100 miles. STRENGTH! What: Strength training 3x per week Specifics: Circuit of jumping rope, pull ups, push ups, RPoD, and bulgarian split squats Why: I'm vain? Points: 4 STR Motivation: Kettlebell - I've wanted one for a while. If I complete this challenge, a nice new one will be mine and I can use KBGirl's tutorial to train with it next challenge. DIET! What: Lose 5 lbs (Starting weight: 154.4 lbs.) Specifics: <=2,000 kCals daily and post daily calorie count on here. Why: Abs are made in the kitchen. I'm getting somewhat close to my goal weight, so I'm not sure if I can do 5 lbs in 6 weeks, but I'm damn sure going to try. Points: 3 CON Motivation: Clothes shopping. I have very few decent and even fewer nice clothes that fit. A new suit is in line once I hit my goal weight (140), but I need some clothes to wear to semi-formal occasions like khakis where the legs aren't like twice the diameter they need to be. LIFE! What: Practice piano or violin daily Specifics: Minimum 2 minutes of playing. This should get me involved that I'll continue more often than I'll stop. Why: I know I should pick one and work more on that instrument, but I really can't decide. I plan to use this challenge to see which one I choose to work on more, since obviously that's the one I prefer to practice. Points: 5 CHA Motivation: Sheet music for the instrument of my choice. I have a little bit for both, but most of it is way out of my skill level, so this would allow me to get some stuff I might actually be able to play. I want to play mostly classical (though with some ragtime on the piano: I love Scott Jopin), so a lot is available for free online, but I would rather have something I can trust to be accurate. SIDE (NON)GOAL! What: Prepare for my trip to Germany Specifics: Apply for a passport, learn basic German Why: My company is going to fly me to Germany for a week in July to look at some equipment we're going to be installing. I need to get the passport done soon so I get it in time. I don't actually need to learn German, but languages are fun and being able to practice constantly for a week or two (I want to take a week or so of vacation and stay for extra time, since they're already paying for the flight) will be incredibly beneficial if I get a basic grounding before I leave. This isn't really a goal, just something that I'm going to be working on throughout the challenge. Motivation: Somebody else is paying for me to go to Germany. Considering I love travelling and I've never been to Europe, I really don't see what could be more motivating than that. So those are my goals for the next 6 weeks. It seems like there's a lot of them, but it looks like I'm have a decent amount of free time during the week, which will be awesome. Run | 1.5/100 | Lift | 2/3 | 0/3 | 0/3 | 0/3 | 0/3 | 0/3 | 1/18 Nom | 6/7 | 0/7 | 0/7 | 0/7 | 0/7 | 0/7 | 2/42 Play | 6/7 | 0/7 | 0/7 | 0/7 | 0/7 | 0/7 | 3/42 I'm also going to add quotes to my updates. Some will be amusing/jokes, and some will be inspiring. And some will be really long and you'll think it's going to be a joke and you'll be waiting for a punch line that never comes. Because I like to watch the world burn.