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I have never done this before so I am attempting to kinda make this into a story kinda plot line for my own amusement. Maybe it will help me out and actually keep on top of things, My goals are going to be pretty much circus/ strength training. Goal 1: Fitness 5 training sessions/week (usually i am at the studio Monday- Thursday 1-3 classes a day) (3) Run 1x/week (3) Walk 1-3 miles a week. ( I see this as reasonable since Pokemon Go keeps me moving most of the day!) (3) Goal 2: Circus Goals Continue my Monday - Friday schedule (3) Hand stands on the wall 3 days a week (3) Get the ever elusive cross back straddle. (10) Work on Pull overs on Lyra! (5) Work on Pull overs on Trapeze! (5) Goal 3: FOOD! Eat small meals through out the day. ( I am super bad about only eating once a day...) (3) No sodas. Not even Sprite. (5) Eat a healthy meal choice other than crap food. Potato chips are not healthy.(3) Meal Plan. Its a lot easier than me last minute planning cause then i just get junk food.(3) Goal 4: Money My house is always super tight when it comes to budget. Our paychecks seem to disappear before they are even in our hand. Mine goes to gas, food, pet supplies and then I send a whole bunch on crap I don't ever use. My goal as far as money is going to be making our budget stretch farther and save $20 every check. I get the feeling this will fail but it is worth a shot. I am super excited to give this a try. For each goal that i accomplish I will earn points(jewel shards)

I've been thinking about challenges in general the last few days, and i came to the conclusion; a challenge is something you're not sure you'll succeed in at unless you actually have a good crack at. Not something you could choke down in 10 minutes like a steak sanga or a few tinnies. Mind you this is not revelatory, for me, or for any of you, just recontextualised into NF forum Challenge country. So without knowing the way challenges are built these days, I'd like you to meet "3 things i don't think i'll able to get done in the next 4 weeks unless i give them a red hot poke". 1. Conditioning 2x a week. A walkabout through Crossfit bushland exposed my blatant "no lungs" policy in the last couple...few...several... years of training and life. I got 8 rounds+3 for a 3/4-Cindy, 19:35 for a half-Helen. This a public challenge, throw me your favourite/most hated conditioning sessions and i'll give it a try and maybe video for your entertainment. Otherwise, i've got: a tyre, and a rope that i'll be dragging around; a footpath to sprint on; a keg to load and carry; sandbags Success looks like : All results from completed sessions posted, with a target of Eight for Four weeks. 2. Continue Starting Strength LP, min 2x a week. Squat: 80kg. Bench: 75kg. OHP:55kg. Dead: 105kg. Power Clean: 60kg. Success looks like: no missed sessions, even if my garage floor is ice, and I'm busier than a one armed carpenter in a chair making contest. 3. The bush tucker man, bear grylls, bush mechanics and their ilk do what? Survive on everything around them, learn what they need to know to thrive. Success looks like a combination of any 2 of the following: Reading and journalling about one of Seneca the Younger's letters Studying Lvl1 Australian Strength and Conditioning Association coaching certificate texts Read Pride and Prejudice, apparently anything by Jane Austen is a window into theory of mind, strategy, social interaction.. WHO KNEW?!?!? This is the real challenge of the challenge, if i can actually read this. I'll have blown my own mind. I lie, i love him Also, whats in this spoiler cannot be unseen... and probably not emulated... unless you're up the creek. And the Bush mechanics are classic ingenuity.

I am Odinson_Rising, and I am not worthy. But I will be. I can't say how soon, but I will be worthy again. My hammer still lies before me, begging to be lifted. Although I can't lift it yet, I can make progress. Let's get this party started. With the last challenge, I focused on "mise en place," the concept of having a place for everything. My focus deteriorated at the midpoint, as it often does, and instead of a victory, I became the proud owner of an opportunity to improve. So here we go. Let's revisit the previous challenge, and this time, let's see what we can do better. THE EPIC QUEST: General: I will become strong enough to survive the apocalypse, and further, I will become strong enough to save my loved ones, to protect them and keep them alive. More specific: By 12.31.16, I will be able to run 5 miles without stopping, be able to climb a rope, be able to do pull ups and chin ups in sets of 5 or more, be able to squat at least my body weight, be able to deadlift at least 1.5x my bodyweight, be able to bench press my bodyweight, and be able to scale a 6 foot wall unassisted. Challenge goals: 1. I will, nightly, lay out all gear that I will need for the next day. This includes work clothes, exercise gear, books, paperwork, notepads, pens, lunch box, literally everything that I’ll be using in the next day. I will have it ready to go before my head hits the pillow. 2. I will, also nightly, lay out my plan for the next day, and place it with my gear. This includes my planned workout, my “big 3” actions for the day, and a basic agenda for how the day is intended to go, overall goals, shopping lists, and anything else that’s pertinent. 3. I will fill (nightly) and carry (daily) water bottles with me, ensuring that I have enough water to meet my current 2L water goal for each day. 4. I will practice Mise En Place in my day to day life, using the landing/launch pad approach, so that my everyday carry (EDC) items are ready for me each morning. It’s time to retire the “where are my keys” game. I suck at it. So there we go. Another challenge brings opportunity for growth. Best of luck, Rebels. Let’s go to work. -Odinson_Rising

Hello! I am new to NF! Any who, what is this four week challenge? How does one sign up or do it? And how do you choose which class you are and such? Thank you!

I'm Pathfinder, and this is a respawn. I'm post-shy: I am acutely aware that accountability is the only thing that makes me work on fitness, but for some reason I seem bound and determined to struggle and fail in silence (thanks, brain). I'm looking for an accountability group with an RPG lean or a fandom I'm familiar (and caught up) with, so if anyone has suggestions, please let me know! Current Terrain: I'm taking an Emergency Medical Technician class and working four hours a night. I just moved into a new apartment, so most things are in boxes or in places I don't remember putting them. This means sleep is at a premium (between transportation, class, and work, I'm doing 15 hour days). I've also learned that 15 hour days mean I turn into a food vacuum, so I've been eating just about anything that comes into arm's reach. Coffee is my starter fluid and primary fuel source, partially because of dependence and partially because sleep is at a premium. To survive this terrain, I'm going to have to focus on tracking food, finding water, fixing up my leg, and passing my EMS course. Foraging: I've pretty much been scavenging food - making random runs to convenience stores, raiding my snack stash at work, and ducking into random take-out restaurants. The goal is to track what I'm eating, about how much, and when(ish). Then I'll note the time if I have a sugar crash. Passing: 75% compliance. [Experience Get! + 1 WIS] Aced it: 90% compliance. [Loot Get! Glucometer with accessories] Dowsing: Drink 2L of water per day. Passing: 75% compliance. [Experience Get! + 1 CON] Aced it: 90% compliance. [Loot Get! Fun tea infuser] On the Mend: Rehab my leg. Do something that's good for recovery twice a day. This includes stretching, balance and stability work, walking (and light running), and the strength exercises I was given at Physical Therapy. This does not include "shotgunning" my hips (a joint correction they taught me to do to myself), because I have to do that anyways just to keep from being in pain. It's very self-enforcing. Passing: 75% compliance. [Experience Get! + 1 DEX] Aced it: 90% compliance. [Loot get! New running shoes] Hunting: Complete my Basic Emergency Medical Technician class with a passing score. And hopefully in once piece. Aced it: Passing marks. This is a pass-or-fail goal. [Experience Get! + 1 WIS] [Loot Get! Backpack to start a First Aid Kit] And, of course, the Level 1 stats. At three weeks, I'll be Level 1 and can assign my 10 stat points. They'll be distributed as such: STR 0, DEX 2, CON 1, WIS 6, CHA 1.

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!!!

I am Odinson_Rising, and my hammer lies on the ground. I want nothing more than to lift it, but I can’t. I am no longer worthy. That is the bad news. The good news is that this represents not failure, but the opportunity for success. The broken habits and missed opportunities that have contributed to my current condition are nothing more than obstacles in my path, placed not to slow or stop me, but rather to provide me with challenges to overcome. The newest obstacles in my path take the form of organizational deficiencies. I will combat these deficiencies with “Mise En Place.” Mise En Place is the culinary concept of having a place for everything and everything in its place. It represents planning, prep, and presence. The experienced chef will have not only his/her ingredients prepared and in the right place for use when they are needed, but also his/her containers, tools, cooking vessels, and dishware. No one is more prepared than the chef. For the duration of this challenge, and hopefully beyond, I will apply the concept of Mise En Place to the various aspects of my life. I will become organized and prepared. In true ranger fashion, I will be ready for anything. So here’s where we start. The epic quest: General: I will become strong enough to survive the apocalypse, and further, I will become strong enough to save my loved ones, to protect them and keep them alive. More specific: By 12.31.16, I will be able to run 5 miles without stopping, be able to climb a rope, be able to do pull ups and chin ups in sets of 5 or more, be able to squat at least my body weight, be able to deadlift at least 1.5x my bodyweight, be able to bench press my bodyweight, and be able to scale a 6 foot wall unassisted. Challenge goals: 1. I will, nightly, lay out all gear that I will need for the next day. This includes work clothes, exercise gear, books, paperwork, notepads, pens, lunch box, literally everything that I’ll be using in the next day. I will have it ready to go before my head hits the pillow. 2. I will, also nightly, lay out my plan for the next day, and place it with my gear. This includes my planned workout, my “big 3” actions for the day, and a basic agenda for how the day is intended to go, overall goals, shopping lists, and anything else that’s pertinent. 3. I will fill (nightly) and carry (daily) water bottles with me, ensuring that I have enough water to meet my current 2L water goal for each day. 4. I will practice Mise En Place in my day to day life, using the landing/launch pad approach, so that my everyday carry (EDC) items are ready for me each morning. It’s time to retire the “where are my keys” game. I suck at it. So there we go. Another challenge brings opportunity for growth. Best of luck, Rebels. Let’s go to work. -Odinson_Rising

Okay! I am still not entirely sure this is correct, but I'll try it out, and let me know if I am missing something... (I already just posted this in the wrong spot so.... off to a brilliant start <3) I am doing the 4 week challenge for Rebels... (though I am pretty sure after this I'll throw in with the Assassin's lot, but I'm a newbie still, so we'll see.) Diet, yo! I actually eat fairly healthy already, but for the next four weeks I am going to try to drink 3 litres of water a day at least 5 days a week. To help with this, I've installed a little hydration app on my phone, it's obnoxious, but it's perfect for reminding me. Beyond that I am going to continue my Paleo-ish ness, I'm a vegetarian so I'll likely never go full Paleo, but for the next four weeks I am going to keep added sugar out of my diet. Fit'ness! I'm gonna keep doing that NF BodyWeight workout at least 2x a week. Life, the Universe, and everything else: I'm going to take walks 3 evenings a week (maybe on off days from the NF workout) and on these walks I will pass our local bar downtown and peek in to see who is there. I'm working on restructuring my social life, and in the tiny town I live in friends end up at the bar, but I don't (I'm not a drinker), still, I want to make a point to go visit, see who's there, and spend a few minutes saying hi, drinking seltzer, and keeping myself connected to my friends in town. Also, double bonus round, I am going to spend 5 minutes each evening cleaning something in my house, it can go on for longer, but 5 minutes a day. That's my challenge! I am travelling a bit this month and next, but diet and fitness I can keep up with while I'm on the road, and Life stuff I can make up for when I return. Wish me luck!

With this challenge, I want to continue working toward some goals and improve or build some good habits, but also have some flexibility, since my sister will be visiting for about 10 days and that will throw some things off—for example, I have no intention of limiting sugar intake or eating out during that time. Extra-super thanks to Sylvaa for her suggestions for my Food and Life goals! Food 1. Keep a daily food log. I normally really hate logging my food, since I find it quickly makes me obsessed (and somewhat guilty) over my choices. But I like the idea of having a food-related goal that places no restrictions on my food intake but does raise my awareness at the same time. Plus, this is an Academy quest that I have been putting off for a long time, so this will give me a chance to get this one done. 2. Post on the forums 3x weekly with my updates. In conjunction with #1, I want to post more frequently on the forums with updates about how my challenge is going. So, three times weekly I'll jump on here and post my food logs, as well as my weekly points tally. Fitness 3. Hit 10,000 steps 5x weekly. This is the only one I'm pretty certain about so far. There's some flexibility here, since there are a couple days a week for some laziness. I've been getting right around 8,000 steps most days, just in my normal routine, so a good 10-15 minute walk should finish that out. Plus, this should be pretty easy to do while my sister is here, since we will be doing lots of sightseeing, which usually involves plenty of walking. Life 4. Complete 5 items from my Epic Quest. I know that sounds like a lot, but it's totally do-able, especially since I'll already be sightseeing with my sis, and some of these are really easy to knock out. Here are the primary candidates (though I'll periodically check back to see if anything else lends itself): see the Sutton Hoo exhibition at the British Museum visit Lyme Park in Cheshire see Phantom of the Opera in the West End eat any of the following: toad-in-the-hole, spotted dick, fried Mars bar see the Staffordshire Hoard exhibition at the Potteries Museum in Stoke-on-Trent visit Whitby Abbey in Yorkshire visit the Jane Austen House Museum in Chawton, Hants visit Newstead Abbey outside Nottingham tour the Nottingham Council House (Exchange Bldg) visit Stonehenge 5. Plan a trip to Lindisfarne. I really, really want to get to Lindisfarne while I'm living in Britain. And there's a chance I may only be here for one more year, so this would be the time to do it. This goal doesn't involve any travel or even bookings, but simply doing the research to figure out how long it will take, how much it will cost, etc. Points Daily Food Log: 7 x 4 = 28 PTS Post on the Forums: 3 x 4 = 12 PTS 10,000 Steps: 5 x 4 = 20 PTS Epic Quest: PTS dependent on which quests are completed; see my character Plan Lindisfarne: 3 PTS ============================== TOTAL: min. 63 Possible PTS (most of the Epic Quest items are worth 10 points, so if I plan for 50 PTS, that 113 Possible PTS)

I am all over the place. I have been fighting with anxiety for the first time in my life and it is quite a thing to battle. My challenge for the month is multifaceted as I know my current short comings are from all angles and if I don't address them in some way, I am going to feel like I missed my mark. This can lead to overloading myself, which I am aware, but hopefully I can structure things well enough that I can find success. I found this picture last night and it described both my strengths and weaknesses all in one. I know what I am capable of, and at times that is quite a lot, but lately it has also left me complacent and willing to let the anxiety win and not even start the things I know I need to be doing. So really evaluating me, and what I need to do is step one for sure. So now that I have blathered all over the post, time to narrow down the things I want to do for my body and mind. MIND: 1)Read. Sounds simple, but I have a half dozen books at least that I have bought and not read, and only recently read some graphic novels that I bought over a year ago. This starts with Level Up Your Life, to further focus my goals and pursue a re-imagined me. Finishing this book and getting and reading the second volume of the Saga graphic novel is going to be the goal for the month. 2)Write. This is something that I have done very little of lately. I have several ideas for stories bouncing around, and at least getting some minor bits of them written down will clear that wild field of thought. Along with getting the summaries written for the 3 stories that are banging off of each other in my head, I want to start writing a blog again. I have done it several times in the past, and having an outlet where I can speak my mind, regardless of audience is a good exercise for me, plus it would be great to be able to branch out of my current career field at some point, and writing/blogging is something I definitely enjoy and think I have some skill in. 1 written post a week is the goal for each week. 3)Video. I have dabbled once in Youtube before, the videos are now private and the audio is jacked so they probably wont be public again, and I have a slew of ideas here I want to try as well. Here one video a week is also the goal, and it will vary from video game related, to ranting, to whatever happens to inspire me, and just creating is the goal. BODY: 1)Flexibility. This has been a problem for several years for me. A combination of injuries and desk jobs and age have combined and caught up to me to cause some noticeable and considerable issues. So, foam roll every day, probably in the evening. Pretty simple, but should show some results fairly quickly and help improve overall movement. 2)Fat loss. Pretty simple, STOP EATING SO MUCH! I have to quit some things cold turkey, like soda's and energy drinks. If I don't I just keep saying one more day, so the diet dew I had today was the last for the month, period. Also tracking what I eat with my fitness pal, keeping under 2000 calories, and making 4/5 lunches a week are going to be the biggest driver to meeting this goal. If I follow these rules, the results will show, current weight 215. 3) Core strength. I have little free time, and all the things that I want to do, added to normal responsibilities creates a heck of a time crunch. Therefore utilizing the tools I have at home, and bodyweight workouts focusing on my weakest bodypart, core, is the name of the game. I hate doing it, but I know it is what is going to benefit me the most right now and so it needs to be a priority. So yeah I am committing to a lot, but with another surgery in the books, appendectomy just 2 weeks ago, and other aging things catching up to me, I really have to shit or get off the pot. Lastly if anyone can point me in the direction of a good FAQ for making myself a fancy dancy signature with all the links and jazz that would be cool, thanks. Until Next time, have a blast!

We all know that a true Warrior never lets a fellow Warrior skip leg day. But lets be honest beach body season is closing in and we worked on da wheelz last time with the 50/50 Squat challenge. So as your Guild Leaders we are encouraging you to embrace your inner bro and remember every day is upper body day. The challenge will target two of the biggest muscle groups that'll help you fill out that summer time tank or deep v tee. You're going to need two barbells, as you'll be super setting different movements with different weights, and a watch or your phone because its going to be timed. With a strict 25 minute cap, you'll complete 5 rounds of: Max Rep Bench Press @ 75% of your body-weight Max Rep Barbell(EZ Curl bar) Curl @ 25% of your body-weight This challenge should be approached with a bit of a strategy. You want to go to your (Max Reps - 1) on each of these sets, because you know there's going to be another round coming shortly thereafter. With a 25 minute cap, you have 5 minutes per round, which should allow you your necessary 3-5 minutes of rest time for muscle/energy recovery between sets. That said, this can very well burn a bit as you should always be keeping an eye on the clock. Options for our more veteran and our newly recruited Warriors. Advanced : 100% body-weight bench and 35% body-weight curls or chin ups Scaled : (if your 1RM is less than your body-weight) 70% of your 1RM for bench and 10% body-weight in dumbbells(curl both at the same time) Scores will be all rounds added together. A score of 120 will net you 1.5/1.5 to STR/STA, 90 will net you 1/1, and a score of 60 will get you .75/.75. We'll run this challenge until 6/4 to give you guys ample time to get your bench on. Get after it! stolen written by @brahway

Hello. It's me..... Okay, enough with Adele (though I am obsessed with that song). It's time for round two (seeing as round one did not go to plan.....at all!). But rather than wallowing in my chasm of doom (it has a nice ring to it), it's time to look forward and learn from the past. My biggest set back from my last challenge was organisation. Simple put: I had none! And I still don't have any, considering today was the official first day of the challenge and I missed it completely. So my challenges are: Food (glorious food): 1. Limit myself to only one (1) glass of soft drink a day. I will start with a normal glass (aka my goblet) to begin with and then filter down to a smaller cup as the weeks progress. 2. Incorporated more fruit and vegetables into my life. To begin with I am aiming at 1 fruit and 1 veggie per day and then, hopefully, will be up the recommended 2 fruit, 3 veg by the end of the challenge. 3. Try out new dishes. This one is going to be important in the success of my transformation as I currently have a very limited menu that I eat from (and it normally revolves around beef mince). So I would like to add in some new dishes and, preferably, some vegetarian dishes. Exercise: 1. Go to the gym at least twice a week. I was brave (used the 20 seconds of courage) and went to the gym for the first time ever last week. And it was horrifying! I managed 5 minutes on the elliptical machine (and this was on the lowest setting). Oh, and to make it even worse: my legs were like jelly after those five minutes and I literally had to slide myself down the two sets of stairs to get back to the car. Needless to say it was not a high point and there was crying involved. But my work place offers a fitness passport that gives me access to a variety of gyms and one of them has a complimentary session with a PT which I need to go to next week so I'm hoping having someone show me the ropes might make it a bit more tolerable. And hey, 5 minutes is 5 minutes not sitting down! 2. Go swimming twice a week. Low impact and it's really going to help with my asthma. Personal Development: 1. GET ORGANISED! 2. Practice the violin. I have this beautiful instrument that - when played correctly - sounds beautiful (my music teacher wanted to try it and it really does sound great). I have the resources I just need to stop feeling so self-conscious when playing and just play! Who cares what the neighbours or the dog thinks - I will never get better unless I practice. 3. Heal myself. Okay, that may sound a bit out there, but it is important. While I sound amazing in writing (I know, right) in real life I am anything but. Shy, quiet, timid. I always say yes when I want to say no. I am that girl who you only pay attention to when you want something done because you know I will do it. And I need to change that. I want to start focusing on myself and be more selfish. And if I get overwhelmed or stressed and I need to cry, then I'm going to allow myself to cry rather than digging my nails into my skin. I am not going to set myself a reward for this challenge, for completing the challenge - making it the whole 4 weeks - is going to be reward enough. And good luck to us all!

I am back! This is perfect timing for this 4 week challenge - I want to go on my vacation feeling like I accomplished something! I am healing nicely from the shoulder injury, my ankle is wonky, but I've got a nice brace for it, and no more scarlet fever! I dogsat all this week for a friend, so I have been off my routine. (workouts, sleep AND food!) I am done as of Friday, and trying a new class (Barre Above) so in this next challenge I'll be incorporating a new workout! Here we go....! Main Quest: 1- walk at break at least 4 days per workweek 2- go to the gym at least 3 days per week (when I get THAT down pat, I'll modify to add specific activities, as i am aiming for these to be mostly BEFORE WORK time of day - a challenge for me!) 3- go to zumba/barre at least 3 days per week 4- get back into the habit of logging all my meals - with the help of a little gadget I just had to have, by the end of this challenge I will be drinking at least 2 liters of water per day, outside of what i drink working out. When i have mastered this I will increase my water goal. In the bigger picture, i would like to lose 8-ish lbs by the time I leave for my first trip (early June, so about a month) and I'd like to lose around 12 lbs before my following trip, around the end of June. I do not currently have a scale (mine died so ordering today) So it should come just in time for me to weigh myself in. I also plan to measure, because although I will cry and complain when I do not like the numbers on the scale, I do realize that other factors (measurements, how your clothes fit, how you feel etc) are just as if not more important. I am hoping to expand my AM gym time to 5 days per week so I can do weights there at least three times per week (since I do so much cardio with my classes etc) but I will wait a week to refine that

Well, there is no pride in hiding. I've tried challenges before, but never really followed through. I'm here to give it another shot. This was my last challenge... Sad to say, much of my weight is still the same, maybe slightly worse, but I'm not looking at the scale anymore. Just putting in the work. I've moved across the world, seen some really cool things and I'm ready to give it another shot. Not looking at the scale right now, it's a bit discouraging and the fluctuations make me paranoid. GOALS! Main Quest: Lose weight and fit into a size 36 jeans. Build muscle and get stronger. Side Quest: Complete my P90X program. Starting week 2 as of this challenge. Try to replace most liquid calories with water. (ie No soda, juice or alcohol) I'm already one week into my P90X program, the dieting is hard, but I'm at least consistent with my water intake. Let's see if it's any better the 2nd time around. Respawned and ready to go!

Hello, everyone. First of all, please forgive my english. It is not my first language. My introductions tend to be long winded, so I will spare you from that (mostly). I am an 25 year old active woman who had to take a 3 week break from exercising because I learned I have this condition called chondromalacia patellae (knee pain, really). The treatment involved knee injections and a bit of rest, but my paranoid side figured it would be better if I stopped doing all manner of extrenous and impact heavy activities (I do Crossfit, so..) for those three weeks. Anyway, the pain is gone, but this condiction is something I will have to treat all my life with supplements, strength training (YEY!) and stretching. My three week break ends on monday and I decided to see this as a respawn of sorts. This is not my first challenge, but I lost access to my old account and I figured I might as well start over on Nerd Fitness too. Main Goal After my somewhat forced three week break, my main goal for this challenge is to make exercising and eating well a habit again. Pure and simple. Strength Goal - Crossfit 4x/week. I am a Crossfit junkie and before the break I was doing it from monday to friday. Chances are this is going to be this challenge's easiest quest and I have decided to include it here only for the accountability. Really. - Starting Strength every tuesday and thursday. I like lifting heavy stuff and my orthopedist said squats are a good exercise for people who suffer from chondromalacia patellae. Who am I to argue with a doctor's opinion? Dexterity Goal - Stretch my leg muscles everyday for at least 5 minutes. My orthopedist also said it is important that I spend some time stretching my thighs and hamstrings. I figured I might as well make this a daily habit. Constitution Goal - Eat between 1800 to 2000 cals/day. I follow the Eat to Perform protocol and according to their calculator, this is the range I should be aiming for. I will track it on My Fitness Pal. Inteligence Goal - Post on my post graduation forums once a day. I enrolled in a post-grad program and a percentage of my grade comes from reading assigned articles and debating them in the courses' online forums. Wisdom Goal - Mediate 5x/week. I am a pretty anxious person and I learned that even 10 minutes of meditation makes a whole world of diference in my day. Charisma Goal - Lose % bodyfat. I gained a bit of weight and I want to get back to where I was a month ago. My measurements will be taken on wednesday so only then will I be able to update this goal with an actual number.

I'm really excited for this challenge! I'm not starting until next week (April 4), but I've decided what my challenge is and I want to get it posted right now so I'm all ready to go! [Side Note: I had originally titled this post "In Which Gryffinkat Tries Hard Things." But then I thought of Master Yoda and changed the title accordingly. ] Food 1. Eat Fatty Fish 1x /Week. I have really never cared for fatty fish. But I do believe it's an important component of a truly healthy diet. So this month I am going to dig deep and try fatty fish, just once each week. I'm kind of excited to try salmon and tuna (tuna steaks, not just the junk in the cans), and I'm hoping to even venture into mackerel and maybe even sardines. 2. Limit Sugar to 2x /Day. This is an extension of one of my goals from last month. I hardly ever made it, but I did find that I was much more mindful about the sugar I ate and where I was willing to spend that "sugar capital," so to speak. Sugar is definitely my biggest nutrition downfall, so I'm going to continue working on building this habit. Fitness 3. Work Out 3x /Week. This is another extension from last month. But, as with the sugar reduction, I'm really loving the results from this goal and feel that it's an important enough habit that I want to continue with it for another month. 4. Add Mountain Climbers, Squat Thrusts, and Get-Ups. I have been avoiding these exercises for some time because they just look so darn difficult! But the whole point here is that I'm learning that I can do hard things, things that I never thought I could do. So this month, I will be adding these in. They are all included in the Bodyweight Brigade workouts I've been doing, so I'll just throw them in then: mountain climbers during the cardio phase, squat thrusts in Star Power, and Get-Ups as the Bonus Level. Life 5. Work 5+ Hours /Day (Mon-Fri). I have been really slacking off at work lately, hardly ever going in and getting basically nothing done. That tends to happen when I start to focus on good eating and fitness choices. So this goal is about learning how to balance healthy eating/fitness habits with actual, real, productive work. Points 1. Eat Fatty Fish 1x /Week. 5 PTS x 4 weeks = 20 PTS 2. Limit Sugar to 2x /Day. 1 PTS x 27 days = 27 PTS 3. Work Out 3x /Week. 3 PTS x 4 weeks = 12 PTS 4. Add Mountain Climbers, Squat Thrusts, and Get-Ups. 1 PT per exercise per week = 12 PTS 5. Work 5+ Hours /Day (Mon-Fri). 2 PTS x 20 days = 40 PTS =========================== 111 Possible PTS

Hi all I know I am a week late to this challenge but I thought better late and starting today than waiting 3 weeks. i have previously posted in monk and warrior forums but due to a few injuries I have had to make some changes to my training and haven't really found my groove again. So I'm here as a rebel to rebuild and seek some support and acccountability. in 2014 I got my black belt in Soo Bahk Do but have recently found I have a hip problem which led to taking a long-term break from any kicking based martial arts. I hit 215kg deadlift earlier this year but have recently had some back problems and had to back off chasing numbers. I am now working mainly on some bodyweight skills and weightliss goals although i hit a new PB on bench press last week (142.5kg) so I'm still chasing some strength goals. Current weight: 120kg goal weight: 100-105kg Main goal: lose 3kg (1kg a week, just under 1%BW) Quest 1: 4 weights, 2 HIIT sessions Quest 2: 1 earned / cheat meal Quest 3: 30min stretching x 5

Does anyone have any good suggestions for a routine I can do in the morning? It takes me about 20 mins to get to work. I usually wake up 40 mins before leaving to give me time to shower and prepare. What can I do that will take maybe 30 mins at most when I wake up in the morning? Things I was thinking of: Yoga - I have no idea how to do it. I'd like to though, I've been wanting to improve my flexibility. Walk outside - walking is about as far as I go. I HATE running! If a zombie apocalypse happened, I'd let them eat me. Push ups/ab stuff - I like this idea too. I need to get stronger. Also need to lose weight. I think my main problem is I don't know the correct forms (proper push up posture, am I feeling the burn in the right places while planking, etc). Any tips, ideas, or resources are much appreciated. Note: I want to get into muay thai eventually (once I'm able to afford it). A routine that could prepare me for this would be nice, but maybe not so rigorous that I feel burnt out at work right after. Thanks guys!

Brothern and SwoleMaidens, It is time to focus on a body part that a lot of us neglect. We even go as far as justifying the neglect with weak excuses like: "I do abs when I squat" or "All of my lifts work abs," or my favorite... "abs are made in the kitchen." This sounds like Broki weaving his web of lies to entice you to never meet your potential. Let me tell you a story about the time I helped an above average lifter become extraordinary. Let’s call him “C.” “C” was strong as a train, but it just wasn’t good enough. I asked him what kind of training he did, but all he talked about was some log lifts he used to do and throwing a football. That just wasn’t good enough. So, I got him on supersets to strengthen his core. Your Challenge is to add 3 sets of core work as supersets to your normal workout. Do this for 4 separate workouts to reach next level, and post your work here. This is in addition to what you normally do, so if you start or finish off your workout with core, then you are just going to do more of it. Go try something new, or tell us your awesome core exercise. Level 1 = +.5 wisdom; +.5 Charisma Level 2 = +.5 Strength Level 3 = +1 Constitution Level 4 = +1 Strength, +1 Charisma You keep all the rewards of each level achieved. You have to the end of the current Challenge period to compete in this challenge. You do this every workout and you won't care how cold it is outside, you'll want to show off your abs. ------------------------------------------------------------------------------------------------------------------------------------------- Suggested Core exercises but not limited too. The only rule is it needs to be hard for you, so push yourself. Planks, situps, crunches, V-ups, leg raises, pelvic raises, lateral walks Anything from this Article or this one. --------------------------------------------------------------------------------------------------------------------------------- Admin note: If you have an idea for a challenge please tell Gainsdalf or me. PM us or post it in the water cooler. It doesn't even have to be a complete idea or write up, just a body part to train or a spark of an idea. If not, I got some great bench and curl challenges to dust off.

Hey guys, so i realise i'm late to this challenge, but i thought it would be better for me to start now rather than wait for the next one to start! For each of these, i've tried to tie them in with my Epic Quest Page. I mean, why not give myself double the chance to level up! (Important note, these Epic quests are also SMALL to start progressing and prove to myself i can win!) My EPIC QUEST PAGE: https://www.nerdfitness.com/character/86180/ Diet 1) Substitute one sugary coffee drink per day for a glass of water. 2) Eat breakfast each day. (Bonus if healthy!) Fitness 1) Competlete the NF bodyweight workout 1x per week. Level up your Life 1) Wake up before 12 midday every day, go to bed before 12 midnight every day. 2) For one full month, don't drink alcohol. Quote of the Month - Get busy living, or get busy dying.

*waves* Hey y'all! Veyva here and this is my first challenge. I'm really trying to create some good habits and routines to get through my day, feel better physically and manage my time. I'm a busy girl who does ALL THE THINGS but I need to get more organized. Especially with organizing my time. As its my first challenge, I'd like to start pretty simple. Here goes: DIET -Drink 64 oz of water at work a day. I'm TERRIBLE about drinking water so I need to get my hydration on. -Eat a salad 3x a week. I need more leafy greens in my diet FITNESS -Hula Hoop for 15 min a day for 5 days a week. i love to hula hoop but have fallen off the wagon. It's festival season so I need to get on that. LIFE -Be on time at least 5x a week I am late ALL THE TIME and it's starting to bug me. It's trickling down to work and to social outings. This is a huge challenge for me as I do so many things and dont manage my time. Let's see how this goes. I will post thoughts and small victories as well as weekly updates! Veyva

Hi All, I'm Ben Smash. I got that name in my drinking days since I'm a big dude and fairly uncoordinated. Things would break in my presence. Since then, I'm come to wear it as a badge of honor. I'm big and (was) strong and typically face challenges head-on, taking action and kicking ass, my own way. It's been many many years since that was the case. I've become sedentary, unmotivated, apathetic and soggy. Recently, I was hospitalized for a rather grisly Gastrointestinal problem and learned some very scary stuff about myself. It's finally time to change. I'm tired of hating myself. I want to smash things again, I want to take action, I want to kick ass. Currently I am: Male Half-Orc 6'4" 260 lbs 31 years old High Blood Pressure Epilepsy IBS ADHD Depressed Borderline-alcoholic No endurance Junk food addict sedentary uncreative I would like to be: 210 lbs Blood Pressure Under Control Confident Mindful Moderate Focused Health nut Strong fortitudinous creative My Challenge Goals Lose 10lbs Lower my blood pressure to less than 130/83 Lift Heavy! Side Quests Waaay more veggies Drink less (6 beers, at most, a week) Don't order delivery more than twice this month No sugary drinks. Read, Write, Study or Play Music at least one hour, at least 3 days a week. I signed up for the gym on campus today and I'm going shopping for better food tomorrow. I'm going to see if I can afford to buy a bike this weekend as well. In the interim I'm going to take a few long walks with my pooch this weekend. I am also fortunate enough to have a workout buddy here at the office. He and I are going to hit the gym at lunch time every day and try to keep each-other accountable about our food and our workouts. I welcome any input, guidance or criticism you might have. I'll try to get some pictures in soon.

Greetings to all of you! I am Lunael and I set out on my path to live a life closer to nature. I want to roam the forests, climb trees and learn about all sorts of animals and plants. I want to explore the wilderness, quick with my feet and quick with my bow. First of all, I want to get my diet in order, freeing myself from emotional eating, sugar addiction and guilt feelings. I want to increase my fitness, but slowly this time, and start to do archery again. Thus, I began my first official challenge this year at 5th of February and those are the rules CHALLENGE GOAL: Reduce BF-percentage to under 30% (thats about 3%) until 1st of April Food: Absolutely no unhealthy sweets/snacks during lent Fitness: Strength workout at least twice a week (current Level: Bodyweight 1) Relax: One nap a week (at least 5 min) Fitness/Relax: One yoga session a week (at least 5 min) Personal: Try out archery this year DONE! So far, the challenge runs fine. I track everything I eat and all workouts in my fitbook. I found a new and very nice archery club and shot some arrows for an hour (now I am waiting for the wheather to be suitable again). Until now I have done three workouts a week, but I try to keep the pressure low to avoid stress and emotional eating. I increaed one rep of one exercise in every workout to make tiny progress every time. Week 1: Structured my workout schedule, completed the recruit training and chose the exercise levels as well as cool down and warm up programs. I took all measurements and a before photo. Started to increase daily water intake and made more healthy food choices. Week 2: Started the "no sweets/snacks during lent"-Quest and got a membership in an archery club. Completed Yoga Water 1. Week 3: Continued to follow my plan, did some more research and decided for some loot/rewards to keep being motivated. Also created my alter egos origin story. That's where I'm at! If I am lucky, I can practice some archery on sunday - hopefully, the weather will allow it!

Bro's and SwoleMaidens, "Let not the gains of your heart diminish the gains from your mind for the path of iron is long and full of hardship" Book of Liftviticus ch23, v13 Our cardio workouts aren't done. This time you won't be able to stand there and rest, so get your spotter. We are benching and benching a lot. Rules are continuous touch and go benches. You can only rest in the up position and not rerack the bar. Spotter help = end of your lift. You have to the end of this current challenge period to complete this challenge. Easy/normal mode The standard challenge will be 40 reps at 40% of your Body weight. To make this easier, you can do 20 reps at 25% of your body weight. Easy mode: +.5 strength, +.5 constitution Normal mode: +1 Strength, +1 constitution Hard Mode 40 reps at 80% of your bodyweight. +1.5 strength, +1.5 constituion Nightmare mode 40 reps at 100% BW. +2 strength, +2 constitution or you can play "Am I stronger than an NFL prospect?" AMRAP 225lbs 0-5 reps = I hope your kicking game is good 6-10 reps = are you fast and have good hands as a WR 11-15 reps = Stop throwing those interceptions! 16-20 reps = You dance game be strong after you take the interception to the house 21-25 reps = See you on Sportscenter, big hitter. 26-30 reps = taking the rock to the house 31-40 reps = you are big, fat and ugly, but you push everyone around on the field 40+ reps = lets check to see where you are in the record books