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  1. Who is up for some "friendly" competition? Like any accountability group we'll support each other and cheer each other on. But we also like to play. Just to shake things up. If you want to join go to this spreadsheet, and put your name on it. If you are an existing doodlie, put your name in the "doodlie" column. If you are not a doodlie (yet), pick any doodlie and put your name in the "newbe" column. Easy right? We start the game on May 28th And what games will we play this time, you ask? Good question, if I might say so. We're going to do a scavenger hunt. I will make a list of items you can collect. Like [drink 1 liter of water] or [sleep for 8 hours] or [eat 5 servings of freggies] The team that has collected the most items at the end of the challenge (June 26th) has won eternal bragging rights over the other team! As for the couples: if you are a newbe, you can ask your doodlie anything. If you are a doodlie, you'll give your newbe advise, kicks up the behind, and haze him/her in any way you see fit. Important links: - Sign up sheet - Scavenger hunt list (still under moderation)
  2. When the job went wrong...well you probably know the rest. And wrong it has gone. Those of you following probably have a good picture of what's up. I just haven't been myself lately, at least not the good version of myself. I've let things get so far out of my control that I feel like a passenger in my own life. It's time to start taking the reins again. But after several crash-and-burn efforts I've decided to simplify this challenge to just the two most effective things I can do to start putting my fitness back on the right track: I'm going to eat, and I'm going to sleep. I've developed some terrible patterns and habits in these two areas, so this challenge needs to be a step toward bringing those back in line with what I want my life to be. My hope is that I can rebalance myself physically and start a cascade of improvements in other areas as well. Obviously there's a little more to it than that, but my SMART goals are to simply direct my nutrition in a way that promotes fat loss and to pursue sleep as a means to improve my overall well-being. For the first goal my specific measurement will simply be calorie intake, but I'm also going to be careful about the quality of those calories. Counting works for me, and I want the structure of a programmed daily target. For the second goal my specific measurement will be to log each night's actual bedtime. Again, I think the structure of daily targets will help me regain better sleep habits. For the first time in quite a while I have a spreadsheet to track my progress, and I'm actually excited about it instead of daunted by the prospect. I'm sure life (to say nothing of my current disposition) will take a giant steaming dump all over this challenge at some point, but when that happens I'm counting on y'all to hold me accountable and help me stay the course. Vizzini is dead. I'm going to go find the Man in Black.
  3. Welcome to the 2018 battle log of a modern Pirate, Carbon Fox! I will track my challenges of 2018 here, and I aim to become a balanced and Those of you, who have been with me all year long, know that 2017 has been a pretty eye-opening year for me…! There was this whole realization that I had serious issues with my relationship with food, which helped me see that I had/have a deep-rooted belief that I am worthless and difficult to love. I’ve spent most of the year learning a whole new way of looking at myself and my life in general, and it’s been a mixed bag of emotions: I’ve been relieved to let go of some old beliefs, but grieved of letting go of familiar things at the same time, if that makes any sense. I also finished my thesis, which was mentally tolling, suffered a heartbreak + an identity crisis, had some financial worries, and got myself a second job to earn some money. Well, that’s life, and I think I can say that I have done my very best to deal with everything. And after dealing with all the challenges this year, I do feel like my quality of life has improved significantly this past year I used to think that I’m a loner and hate people, but after a few years of spending time with actual friends and lovely/supportive people + working on my negative beliefs, I now enjoy having friends around me and I understand just how supportive close friends can be. I just feel like I’m emotionally closer to people these days, and I am making a conscious effort to notice what I have in common with others instead of thinking how different or unfitting I am. I have met some wonderful people this year (hello new NF friends!), and I’d like to believe that I’m worth of receiving unconditional love and support – and that I’m capable of giving unconditional love and support, too! So, all in all, I think I'm in a much better mental place than I was at the beginning of 2017. I’m now gonna make a short recap of 2017 and write down some goals and guidelines for 2018. I’ve been struggling with goal setting this year because of my recovery (how to set goals without restricting myself?), but I recently realized that setting goals doesn’t mean that I need to control myself 24/7. I can make goals that I’m happy to follow. 2017 RECAP MENTAL HEALTH anxiety levels are waaaaay down from January 2017 eating disorder recovery. 10/10 would recommend I don’t base my worth on my diet choices or my grades or my work I like the idea of getting to know new people, and I know how to set up boundaries I enjoy spending time with people NUTRITION from diets to intuitive eating no anxiety about certain food groups (carbs are the best!!) no more labelling foods good or bad -> I’m not good or bad (I’m evil) awareness that some foods make me feel better than others more food -> not thinking about food all the time not feeling out of control around food FITNESS eating more carbs -> actual gainz!! I now believe that I can follow a programme and get stronger started working with startbodyweight.com programmes I can do push-ups! STUDIES finished my thesis completed all the courses for my master’s degree made plans to continue computer science studies WORK had a summer internship at the library odd jobs at the library during autumn got myself a second job at the laundry got a fulltime job from January to June 2018 FINANCES got student support from the social services earned money at the library a second job at the laundry ** 2018 TREASURE MAP You know what 2018 needs? MORE LOOT. I have neglected fun and relaxation, but that’s gonna change now. I’ve actually taken some steps to make space for more fun already, but now I’m taking it seriously. No, wait… I’m also terrible at rewarding myself for my efforts. I will have some special loot for completing every challenge this year to keep me excited I think all the mental health work I have done during 2017 helps me to start 2018 like no other year before! I suffered from some depression and exhaustion at the end of 2017, so I’m going to start 2018 lightly with a recovery January. Should be fun! <3 WHERE I WANT TO BE IN JUNE 2018 MENTAL HEALTH I manage my stress levels and practice positive self-talk. I believe that I’m a likable person, just as everyone else, and deserve love and attention. I take enough time for myself to have fun, and I sometimes take the day off from work and studies all together. I have taken the university's free stress management course in January and continued to apply the techniques I've learned I manage my disordered eating habits by filling my life with things that bring me joy: hobbies, art, spending time with friends, travelling, exploring my own home town, having Introvert Pampering nights, watching movies… I have finally bought myself a PlayStation 4. Ha! NUTRITION I practice intuitive eating. I enjoy food, and eat it to nourish myself. I eat mostly home-made meals. I am aware that the foods I eat can make me feel different ways, but no food makes me good or bad. I don’t think about my diet or my food choices all the time. ... but I am curious about how different foods make me feel, and I am taking some notes to find out, which foods suit me the best. I have spent the spring building myself my own food guidelines, which I follow whenever possible. FITNESS I aim for flexibility and a good sense of my body -> yoga, bodyweight exercises I started the year by taking it easier in January, treating my exhaustion with yoga and light bodyweight exercises (and push-ups, yo). From February onwards, I have continued with the progressions at startbodyweight.com. I go out for walks in the nature, and I enjoy biking trips. I do a workout from Darebee every now and then for fun! STUDIES I have applied for the master’s degree in computer science, and attended an entrance exam for bachelor’s degree in CS. This doubles my chances of getting in I have created 5 new projects for my coding portfolio during spring, and I am eager to learn about new web technologies and design trends. WORK I have gained work experience and made new connections. I have asked people for help, when I’ve needed it, but taken responsibility about my own work. I have kept my eyes open and discussed what I could do for the library with my computer science knowledge in the future. I have sold five (5) art commissions. FINANCES I have continued living sparingly, and saved a good part of my salary every month. By now, I should have enough money in my savings account to pay my rent for the next year. I am also going to find out about the possible support I could get for my second master's degree from the social services. ** ... that's about it, I think! This plan is for the first six months of 2018, and I will plan for the rest of the year later on. I'm super excited to start planning my challenges and goals - and loot! I have a feeling that it's going to be a good year And of course, I'll be rambling on NF forums all year long I'm interested to try some co-op gameplay this year...! But I will think about it a bit more later on. Thank you all for being so supportive, lovely and pervy. Let's have a wonderful year 2018!
  4. I've been picking up the pieces of putting my life back together. The fitness aspects have been the hardest to put back into place. I feel like I am starting all over again. According to the scale I am almost back to square one. SInce I am starting over, I figured I go back to what worked in the beginning. We tell newbies to take it easy and focus on just a couple fitness goals. That's what we're for, right? So that's what imma do. 2 goals. Straight to the point. One reason I'm struggling to get back to fitness is that my old routines don't work anymore. I really need to create new routines. For each goal, I'll award points for meeting the goals at various levels, 1 for the bare minimum and 3 for the maximum. In order to create habits, I need to continue to meet these goals day after day. Meeting the goals for consecutive days creates a chain. Chain bonus points are awarded for attaining chains of certain length. Achieving at least 1 point for either goal awards the following points: 5 days = 1 bonus point 7 days = 3 bonus points 10 days = 5 bonus points 15 days = 15 bonus points 30 days = 100 bonus points Achieving at least 2 points for either goal awards the following points: 3 days = 1 bonus point 5 days = 3 bonus points 7 days = 5 bonus points 10 days = 10 bonus points 15 days = 25 bonus points 30 days = 1,000 bonus points Achieving at least 3 points for either goal awards the following points: 3 days = 3 bonus point 5 days = 5 bonus points 7 days = 10 bonus points 10 days = 20 bonus points 15 days = 50 bonus points 30 days = 1,000,000 bonus points Food Goal: I'm increasing the deficit goal and aiming for a 500 calorie deficit daily. The biggest obstacle for meeting this goal has been cooking. I have a particularly difficult time making myself cook real food when the kids are not at my place. It's too easy to grab something on the way home, order a pizza, or just make something from a box. The more I get myself used to cooking for just myself, the better quality my food will be and the more successful I will be. 1 point - maintain a 500 calorie deficit daily 2 points - maintain 500 calorie deficit by eating at least one home prepared meal 3 points - maintain 500 calorie deficit by eating at least two home prepared meals Batch cooked meals are encouraged and home prepared meal points are still awarded if the food was prepped previously. Fitness Goal: I need to get back to working out regularly. I am aiming for 5 workouts a week, 2 cardio, 2 strength, and the last can be anything, including home improvement projects or yoga. The biggest obstacle for this goal is just not having a routine. When working out had become a usual part of my life, I could alter my schedule any time and still manage to get all my workouts in. That isn't working anymore. For this challenge I will follow a workout schedule. I am not as concerned about the intensity or duration of these workouts, just that I get back to a routine. 1 point - be active enough to get at least 8,000 steps 2 points - either active enough to get 10,000 steps or do a make up workout for one missed 3 points - do a workout according to the schedule Workouts can be at home or at the gym. I have a lot of options and I know what to do. Rest days I can only get points for steps but will still maintain chain bonuses. *There are a few days that will be exceptions. Chains will not be broken in those circumstances. I am making the rules up as I go along because I can.
  5. After year of getting ready mentally, I'm finally able to lose the weight I need to lose to get healthy. Last challenge I finally got my BMI below 30. This is a great step towards being healthy. Food as always be a comfort to me, a way to relax. Now I see I don't need food to do this. Yes, sometimes I get thoughts like "I'm so stressed, I need to eat something to calm down" or "I worked so hard today, I deserve this food" or "I feel so bad, some food will make me feel better". But that's just wat they are: thoughts. I see now that I don't need to act on them. I am in charge, not the random thoughts that pop in my head. Enough talk, lets dive in Quest 1: Nutrition I will eat 1200 kcal combined with intermittent fasting (18/6'ish) for 5 days a week. And eat normally (aka around 2000 kcal a day, no fasting) for 2 days a week. This way I will prevent my body adapting to the lower kcal, so I will still be able to eat normally once I reached my goal weight. Besides that: it will prevent me from going crazy Usually the normal days will be on Wednesday and Sunday, but if I have a birthday to go to for example, I will switch it around. This plan should fit my life, not the other way around. Quest 2: Fitness Body weight training 3 times a week. I've been doing the sessions on fitbit coach. It tailors the workouts to your goals and capabilities. It never asks me to do a regular push up for example And off course zumba and dancehall classes! Like I am able to skip those There will be a showcase on July 1st, and I need to train for that. So I will attempt to go to all extra trainingsessions, and go the the regular ones (2 hours on Tuesday, 1 on Thursday and 1 on Friday). BUT, and this is important: if I feel my body needs to recharge I will skip a workout, or at least postpone it. I will not over-train my body, and I will rest when I need to rest. Quest 3: Keep sane To adhere to these goals I need to be mindful. I need to be aware of my thoughts and why I do what I do. To keep on track I will either watch 1 masterclass a week or read a blogpost on Life on Tellus, or I will read a chapter in "the little book of big change" or "mind over binge". And to provide extra motivation I'm participating in DietBets. And to make things even better. Here is a Spreadsheet for my accountability and your entertainment
  6. Greetings traveler. Good to see you again. I'm setting down roots here for a while. I'm not ready to start up a challenge just yet. I need to get my health up. That means my physical and mental health. I've put on a few pounds at work from all the comfort foods. In fact I'm at the heaviest I've ever been. Going for a walk outside has been harder since the temperature is +95F/35C and the humidity makes it hotter. Plus my car is out of freon and the AC fan belt had an electrical short. I've taken to not wearing foundation so I don't sweat it off. Most of the women don't wear much makeup anyways so no one's noticed. Hopefully by the end of the week I'll have the freon filled and a plug in fan for my car. Once that's taken care of I'm getting a gym membership so I can take an indoor walk. The one I want to sign up for has a location three minutes from my house and another three blocks form from work. I've started journaling. Both with a mood journal app and a physical journal for long hand. The app better identifies mood trends, but the physical journal is more cathartic. This week I'm going to be focusing on sleeping, evening walks, and journaling. Missed you guys. It's good to be back.
  7. Life has settled into my new reality and I want to start making some headway on my goals. So it's time to get back to life, get back to reality. Life feels a lot like this video. A lot has changed and I do have quite a bit of excitement about setting up my new life the way that I want. Some of that excitement is tempered by the bits that are more complicated now and some sad bits. To keep my focus on some of the exciting bits, I found a Spotify play list from Fresh Prince and I'll post a song of the day from the playlist My Life - My Goals. It's been really tough to focus on my fitnessy goals, and even some of my fun goals so far this year. I'm not necessarily lamenting it as lost time but I'm ready to redirect my energies back to where I want. But life is different now; my reality has changed. My finances have changed; I no longer have access to fancy gym. And local gym does not allow barbell DLs My schedule is different; I only have my kids at my place every other week. I'll not want to spend as much time away from the house to be at the gym during the weeks the kids are at my place so my fitness schedule may rotate as well. So given all that has changed here is the new me: Shello eats sensibly, not restrictively I've really enjoyed not having to bother tracking food and someday I'd like to live here, but given the recent addictive behaviors, I think I need to get back on this train. However, my goal will not be as restrictive as before. I am simply aiming to have a deficit according to Fitbit. I can still eat whatever I want but I just need to be more aware of how much. Shello is active, not lazy I'm a little ambivalent on this goal. I do want to be active again but I'm not sure how much, when, or what. I don't really care either. A lot of this will be handled by the previous goal. The more active I am, the more calories I can have while maintaining a deficit. But I still wanted to make it a separate goal. I had planned to put more thought into this ahead of time but now I'll just figure it out as I go. I've got a lot of tools and collected underpants to help me out, not to mention I am virtually surrounded by other like minded individuals with their own underpants to share...I think this metaphor just took a turn I'm not so comfortable with... Shello puts herself first, then cares for others So I've got a bit more free time to myself. For this challenge, including week 0, the kids will be at LS's for 3 of the 5 weeks. I want to use this time to focus on my hobbies and not waste my free time doing absolutely nothing... unless what I really want to do is absolutely nothing. But I don't want to end up wallowing or escaping into empty hobbies. I've got my Goodreads book challenge, some projects around the house, some languages to learn, guitar to practice, and not to mention bath time and tea time. Taking care of myself will only make me better at taking care of others, and spending quality time with the kids when they are here. Shello is an introvert, not a recluse And because I tend to isolate myself, and I have been noticing myself doing this more and more recently, I want to make a point to reach out to the people who are important to me. This goes for my presence around the forums and irl too. I've also had a lot on my own plate so I haven't been doing a great job of being there for others so I want to get back to making an effort. I intended for this challenge to start today but it will have to wait until I am done dying from the plague.
  8. Hey Doodlies, You know who you are. Are you not, or have you never been a doodlie, or do you not know what a doodlie is, I'm sorry, this thread is not for you. We have been on many adventures together. We have battled great evil and each other. We've been covered in batter, hit by smut and rolled around in shenanigans. But we've let our brother- and sisterhood slide. We've been neglecting the awesomeness we had together. I know, a lot of you are pressed for time. You've been hit by life, or are just working really hard on your personal goals. That's why I wanted to do a light challenge. I will give you a theme and an assignment every week, and you can respond when you've got the time. Nothing big. It can be posting a meme, an inspirational text or sharing pics of your pets/kids/plants. I'll post the first theme on Monday. Are you in?
  9. I'm back! I had a dream about you guys last night, and I realized how I've missed you. I just sort of dropped out last challenges. No excuses, just life. I've learned a lot the past few months. I've previously mentioned "Life on Tellus". I've follwed her courses, participated in masterclasses and was active on her facebook forum. And the best part: I've succesfully implemented her techniques into my life: bye bye binges Using her techniques I've been able to actually stick to a diet I believe is healthy for me. I've also entered a Diet Bet to give myself extra motivation. So here goes Challenge #1: Eat 1200 kcal a day During PMS- and sharkweek I'm allowed to add the kcal my fitbit told me I burned by walking around. I need to keep listening to my body. If my energy gets too low, if I can't do stuff I normally could I need to re-evaluate this goal. Challenge #2: Intermittend fasting I start my fast after dinner, and break my fast at lunchtime. Again: while listening to my body. I've found I can eat this way pretty much all the time and have TONS of energy, but a few days a month my body needs breakfast. Challenge #3: Do strengt training 2/3 times a week I've got the fitbit coach app, which gives me workouts based on my fitness level. It is really great. It never askes me to do an actual pushup for example The workouts are between 20 and 30 minutes, so easy to fit into my schedule. And off course: I'll listen to my body. I will skip a workout if needed Exception: I get 1 day a week off of these goals. Just to keep my sanity. So if I really, really want icecream/fries/chocolate or other stuff that doesn't fit my kcal, I can have those that day. Let's do this!
  10. Last challenge I went MIA. We moved house, and it just was a lot of work. I did't have any energy left for NF. Sorry friends I did stay with Life On Tellus (the facebook page with free masterclasses is here, if you're interested), and I've made a lot of progress. Sometimes my dinosaur still manages to overpower me, but most of the time I'm in control of my choices. So here is me, making healthy choices. Taking care of myself an my body. This is my plan for this challenge to make good choices: Kcal counting I've started to see kcal counting as a helpful tool, as oppose to something that tells me what to do and drives me crazy I can now use it without the emotion (most of the time). And it is very useful. My base kcal goal is 1600 kcal a day, but I use my fitbit to make alterations to this. So if I have been extra active, I'll get extra kcal, and if I've been a couch potato I get less. Strength training I've downloaded the app fitbit coach. It is a really great app. With the help of feedback I give, it personalizes the workout. So I rarely get exercises I'm not ready for yet, or exercises that are too easy. But I'm okay with doing any other strength workout for at least 15 minutes if I feel like it or when it's just more convenient. Cardio Zumba and dancehall are still my cardio of choice (did you ever doubt it? ). I missed a lot of lessons when we lived with my MIL, and during the first weeks of the move. But now I'm back! I'm going to take the zumba and dancehall class on Tuesday, the zumba class on Thursday, and the dancehall class on Friday (that's 4 hours of dancing every week). I will only skip a class if I am sick or injured (or when my boys are home sick off course, but than I'll try to sub it for a dance workout at home). And of course I'll join the Doodlie PVP. Anyone want to join me?
  11. 2018 is a year of big change for me and a lot is happening during this challenge. During the last challenge, my husband and I decided to divorce and I've struggled to stick to my goals. I need to keep my goals simple since I have so much going on. I also want to continue to make some progress on my 2018 Roadmap so I've got a simpliified goal for each area of my Roadmap. Weeks 1&2: The Cocoon For the first two weeks of the challenge, my husband and I are continuing to share the same house. So far things are amicable but obviously a bit tense. I am in a space of avoidance and I am OK with that and plan to embrace it. I will use these two weeks to just exist in my own space, on my own terms, and try to focus on my goals. Weeks 3&4: A Beautiful Butterfly By week 3 LS should be in the process of moving into his own place. I'll have the space to emerge from my cocoon, spread my wings, and explore my new reality. The goals will be the same as the previous 2 weeks but my challenges will be different and I'll have to find my new 'norm' to address them. The Goals The plan is to keep it simple. I have a single goal for each area from my Roadmap. I will not even pretend that I will be able to manage all of them, all the time, all at once. A day counts as a pass if I accomplish at least 1 of the following goals. There is no food goal this time around. In the past, having a weekend on my own with my husband was always a trigger to eat whatever I wanted. SInce all my time will be on my own I'll need to learn how to handle that trigger. Between that and still trying to not eat my feelings I am anticipating a lot of challenges with food. But rather than trying to reign them in, I'm just going to allow myself the space to eat what I want but try not to eat like a dickhead. (This starts week 1 - I am spending my week 0 eating like a complete ass) Rangering Goal: Move Daily We've put our membership at the fancy gym on hold for the time being so deadlifts are not in the cards at the moment. I still have a strong cardio focus I need to incorporate more strength routines too. My core is getting really squishy so that will likely be a focus as well. It doesn't really matter what I do, as long as I do something. Domestic Rangering Goal: Tidy Home I've created my own modified version of FlyLady's house cleaning schedule. I have some daily and weekly cleaning tasks as well as some targeted area tasks that I'll rotate. This is really a dry run to see how the plan works. One of the things I like the most about FlyLady's philosophy is not to worry about missed chores. Each day is a new day, with a new task list. There is no going back to 'make up' missed chores. It will all come around again the next day, next week, or the next month. Relationship Rangering Goal: Strong Mom This is going to be a rough month for the kids so I need to make sure I am taking care of their mental well being. I have no idea what this goal should look like but I know it needs to be done. Financial Rangering Goal: A New Budget So much for the budget I came up based on last year's data. We are in the process of splitting our finances so I need to pay close attention so that all our money is directly to the right place fairly, the bills the get paid, and I am prepared to pay all my own bills with all my own money by week 3.
  12. LadyShello Does NOT Eat Her Feelings. This isn't actually the theme of my challenge. However, currently my life looks like this and I expect this to be an even more difficult month. Every notification I get from my thread will be a reminder that I do not eat my feelings. So every time you like something or comment on my thread you are helping me reinforce that I do not eat my feelings. If It Ain't Broke, Do More of It. Last challenge was pretty successful. I'm just going to keep doing what I was doing but work on some new habits and get more workouts in. Goal 1: Get MoAR Workouts In Last challenge was good but I dropped the strength goal and usually only worked out 3 times a week. It's time to get back to 5 workouts a week. I'm taking a break from a formal lifting program but I'd still like to incorporate more strength workouts. I'm also practising being kind to myself so I'm allowing some freedom with this goal. Work out 5 times a week, 3 of which must be cardio. The other 2 can be anything else. Part II - get 8,000 steps daily. I tried for 10,000 last challenge and just couldn't make it happen. So I'm setting the goal more reasonably. Goal 2: Don't Eat Your Feelings Do I need to say this again? Probably. I am a person who does not eat my feelings. My food goal remains unchanged. Following clean-ish eating, log food for any day not entirely clean (which turns out to be most days). If I log food, stay under 1600 calorie goal. 1 variance allowed per week - for this challenge that's 5. Goal 3: Get Enough Sleep I did pretty well with my goal last challenge but I was just barely getting the bare minimum amount of sleep. In the spirit of doing more, I'll bump the goal to 7.5 hours of sleep. Goal 4: Wild Card This is a hodge podge of other habits I'd like to work on. These are mostly weekly goals or just ongoing goals. Financial Rangering: Stick to the budget. This is pretty self explanatory. Domestic Rangering: I've tried following FlyLady a couple years ago to keep the house tidy but it didn't work for me. With everything else going on I can't do as much daily as she prescribes and her system doesn't take into account chores for kids and they should be helping with chores. I'm going to work on personalizing her system into something that works for my family. Some kind of Rangering: I had a goal to do three tasks daily from my bullet journal last challenge. I did work on doing 3 tasks daily but I never actually used my bujo. Same goal this time only using my buj0. Relationship Rangering: I'm going to focus on my relationship with myself this time around and practice kindness. I want to spend more time reading and doing self care. This challenge begins imediately! Onward Nerds!
  13. --REBOOTED CHALLENGE-- UPDATE PAGE 5 --ORIGINAL CHALLENGE (LEAN AND STRONG 2.1)-- Alright, my warm-up challenge for the year is done and now I'm ready to get serious. I did reasonably okay with the previous challenge, and I made a little progress toward one of my objectives for 2018; but a mid-challenge skid kept me from losing much in the way of body fat and waist size. For the sake of reminder, my 2018 objectives are the following: Wear size 30W jeans; Weigh less than 200 lbs; and Be able to do 18 consecutive strict pull-ups in a single set. I'm having to rebuild all of the muscles in my pull-ups chain since abandoning them late in 2015 for rote barbells over the last couple years. It's pretty sad how weak they've gotten. So to continue making myself Lean and Strong to get those pull-ups I'm going to crush this challenge with my usual four goals. 1. Wake. Good days start on time, so I'm going to persist in pushing myself to get up at the appropriate hour. A pass requires me to get out of bed after no more than one snooze press and get moving before 6:45 am. If I oversleep (or snooze too much) but still make it to work on time then that's worth a 1/2 point. 2. Eat. I'm going to continue tracking my daily food intake and macro splits via MFP, but I'm abandoning the 5:2 schedule of fasting that I attempted (and bailed) in the last challenge. Instead I'll just manage my daily intake in a sustainable way that keeps me fueled up without any hints of a starve-binge pattern (to which I've been susceptible in the past). Target for this challenge is 2100 kcal per day, which should help me burn at a rate of around 1.5 lb. per week. I'm going to keep an eye on macros just to make sure I'm getting plenty of good fats and not overdoing it with sugars. Good carbs will be planned for recovery meals after workouts, which leads me to... 3. Move. I'll continue to work on the Recommended Routine from /r/bodyweightfitness on Reddit, including the barbell variation for Squat work that will allow me to lift lower body fairly heavy twice per week. The rest of the work is bodyweight strength with increasingly difficult progressions. I've got a solid foundation with the program to build on now, so that will be my Tue & Fri gym days. On Mon & Thu I'll walk for 1/2 an hour, either outdoors or on the treadmill at home; and Wed will be a mid-week rest day. Weekends are off, at least insofar as a suburban dad is allowed to rest on a typical weekend. 4. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. Full point requires all devices to be turned off--no ebook, tablet, phone, laptop, PC, or TV is permitted to break the darkness after 10:30. I'm going to continue trying to read The Once and Future King by T.H. White--I barely got two chapters last time. I'm also going to keep doing 1/2 hour of practice at Rocket League since I'm seeing the benefit in my playing, but I'm only going to allow myself to turn on the PS4 if I've already satisfied my Move goal for the day. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of scale weight, belt notch reports, and progress photos. The fancy shorts may make an appearance if I feel my performance has been up to snuff. I'm not taking a Week Zero this time around. I allowed a big variance day for Super Bowl, and now I'm right back in the groove. Time to make the doughnuts. I'll leave the chimichangas for Wolfpool.
  14. Looking back at the previous challenge i have a few things that i want to work on, for starters i could do more about budget controlling, i need to ease myself back into running. I also need to get my gym habbit back into line. Something i hope for is a bit more traction on my topic. I noticed that it is very demotivating for me to have this challenge but nobody visiting or commenting on it, if annybody has some tips on this please let me know. Budget controll Have to think of something right here Easy runnings In order to get back into running i will start by running on monday and wednesday for 15 minutes each. After 2 weeks i will add 5 minutes to the wednesday run. Gym habbit in order to get my gym habbit back in line i will have to go to the gym on tuesday and thursday.
  15. Hey there everyone! Who is up for a challenge? We are going to do a scavenger hunt again. Just because it is fun You can find the rules and the "items" you need to collect here. You can sign up here. We start Monday February 19th Who's in?
  16. Don't you just love that movie? It is so relatable: we all have different voices arguing inside our head. This challenge I'm going to change from the inside out, listen to the voices and find my own voice. This challenge I'm not going to change on the outside: no strict food rules, no changing my environment to fit my goals. Because that stuff doesn't change my relationship with food, it doesn't change my brain. So, what am I going to do this time? I've talked about Life on Tellus before here. And I still love this approach. The theory is that you've got a lower brain, she calls it a dinosaur, but I'm picturing mine more like a dragon And you've got a higher brain. Your true self. She pictures it as Hermione (from harry potter), more because that toy was the closest thing resembling a human being in her house I guess So here is my Hermione: The short version is: your lower brain (dinosaur, dragon, lizard, monkey brain or whatever you want to call it) is instinct, habit, it does what you have taught it to do. If you taught it food makes you feel better when you are sad, it will direct you to food every time you get sad. It is stupid, it doesn't think things trough, it only cares about survival right now. Your higher brain is your intelligent self: the one that knows that the chocolate will make you feel better for a few minutes, but isn't the right thing for you to eat right now. It isn't healthy or you aren't hungry. The trick is to actually face your dragon. And realize that you are an all powerfull wizard/witch that will have no trouble taming it. Your dragon can trow all the tantrums in the world, but in the end you are the boss. You say what goes. You take care of yourself, you look at the long term. So my goals for this challenge: And I'm copying this directly from the Life on Tellus blog And for the practical part: Knowing I have a dragon, and learning to face it opens the way to really take care of myself, love myself. I'm going to do that by creating discipline: choose healthy, don't eat too much, move around. I recently got a fitbit that is going to help me do just that I love new toys
  17. Hola, compadres. Welcome to 2018's first installment of the continuing adventures of the incredible shrinking middle-aged man. Last year I rode the yo-yo a bit, and I don't aim to repeat those mistakes this year. Additionally, I ended 2017 with a discovery about my coronary health that requires a pretty fair shake-up of my workout grind, which if I'm being totally honest had gotten stale and unproductive. A shake-up, being just what the doctor ordered, may also be just what I need to break out of my rut. And while we're shaking it's also a good time to mix up what I've been doing with my diet as well. For the new and curious, Lean and Strong 1.0 was a constantly-evolving program I put together at the beginning of 2015 to do this: The program consisted mostly of lifting heavy weights, eating clean foods at a significant daily deficit, and focusing on proper sleep and stress management. It worked gangbusters, but in the years since I've slowly regained body fat as I've battled through illness, injury, and major life changes. I've also gotten bored, frustrated, and lazy with my goals. I never set out to be a weightlifter or a bodybuilder, but I fell in love with barbells and that made it the path of least resistance for designing fitness challenges--which ironically meant that I altogether stopped challenging myself once I hit my initial goals (lean as of 9/15, strong as of 6/16). Even when it stopped working I kept plugging away at the program and blaming myself for failures. Then after a mild medical episode and copious testing I was told that I have thickened heart muscle and need to cut back on the heavy strength training. Well to that I say, NUTS! Mostly, that is. I'm taking the medical advice to heart (heh) but I'm also not going to stop doing what I love. Thus we arrive at Lean and Strong 2.0; a revamped program designed to take me from 40-year-old squish to 41-year-old badass. By the end of 2018 I will: Wear size 30W jeans; Weigh less than 200 lbs; and Be able to do 18 consecutive strict pull-ups in a single set. That's it. Everything else that's bound to come along in pursuit of those three goals is gravy. 18 pull-ups in '18. I think I can, I think I can... But that's a tall mountain to climb, and if I only focus on the summit then I'll get discouraged and quit. So for the purposes of this challenge I'm focusing on just scoring that first pull-up and setting my baseline for all the other bodyweight (GASP!) fitness work I'm going to do. As usual I'm going to track four objectives in pursuit of my goals. 1. Wake. Good days start on time, so I'm going to continue to push myself to get up at the appropriate hour. A pass requires me to get out of bed at the first alarm and get moving before 6:45 am. If I oversleep (or snooze) but still make it to work on time then that's worth a 1/2 point. 2. Eat. I'm going to continue tracking my daily food intake and macro splits via MFP, but new for 2018 (at least this first challenge) is a different way of Intermittent Fasting (IF). Rather than maintain a daily eating window I'm going to eat on a 5:2 schedule that allows for moderately higher targets on five non-fasting days then only a small allotment on two fasting days per week. I've populated my spreadsheet with initial targets that should allow me to sustain a decent rate of fat loss. I'm going to keep an eye on macros just to make sure I'm getting plenty of good fats and not overdoing it with sugars. Good carbs will be planned for recovery meals after workouts, which leads me to... 3. Move. Power Cardio is dead. It never really worked anyway, so I'm actually excited to try something new. And for that new program I'm going to follow the Recommended Routine from /r/bodyweightfitness on Reddit. I'm particularly excited that the RR permits a barbell variation for Squat work that will allow me to lift lower body fairly heavy three times per week. Yes, this probably goes against the medical advice I was given, but since it's Squat and Deadlift I consider it a reasonable compromise. The rest of the work is bodyweight strength with increasingly difficult progressions. I'm going to have to spend the first week (at least) getting up to speed with my progressions, but for now I've populated my spreadsheet with the basics. On Tue-Thu I'll walk for 1/2 an hour, either outdoors or on the treadmill at home; and Sat-Sun will be rest days, at least insofar as a suburban dad is allowed to rest on a typical weekend. 4. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. This also requires all devices to be turned off--no ebook, tablet, phone, laptop, PC, or TV is permitted to break the darkness after 10:30. I'm going to have to insist MFG helps me out with this, too, since she likes to read late. We'll try to make time before bed to do that together, since... I'm adding a couple of untracked life-goals. One is to read the book I bought during hockey meet-up; I found a hard-cover edition of The Once and Future King by T.H. White. The other is to do at least 1/2 hour of practice at Rocket League on five nights per week. I really like that game and I want to get better at it, and dribbling and vehicle control training are very necessary. Plus it'll be a good daily reward for sticking to my Move goals. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of scale weight, belt notch reports, and progress photos. The fancy shorts may make an appearance if I feel my performance has been up to snuff. Love you guys and I'm ready to rock 2018 with you! Next order of business is initial check-in on Sunday morning.
  18. Butt Stuff Last year was pretty successful. I inched closer to my goal weight and that's just how I like it, inching towards it feels much less traumatic and a lot less like hard work too. I experienced an upswing in weight after having to take time off training due to injury in the last few months of 2017 but I am ready to kick 2018 in the face. Well, sort of. My back feels bad again for the first time in a couple of weeks but I am not going to let that bring me down and besides, my plans in this challenge should help that. I start of 2018 with my thighs a little thicker than I'd like and not in a Sloth Swole Quads way either but again, all this can be addressed. So my plans for this year are HEOUGE and can be found in my Battle Log. I read the letter I wrote to myself last new years eve and I surpassed my expectations for myself but I had forgotten what they even were which is one of my favourite things about doing this. Hang on, maybe I should explain this - every new years eve I write a letter to myself setting out my hopes and dreams for the year ahead, as well as a summary of the most important things that happened to me over the last year. I seal this and hide it, and I can't open it until the next new years eve. I keep all these letters and they're a novel way of looking back over my life. The most important lesson I learned last year is how small actions every day build up to huge results over time so this is my approach this year too and the first challenge of 2018 is about starting the fire that will burn all year. Goals ahoy! 1. Nourish I do not want to starve myself. I want my body to be strong and powerful and healthy and beautiful like a gazelle's. I want to feed it the good stuff, track everything I eat, eat 5 portions of freggies (fruits and veggies if you're new here), drink 8 glasses of water every single day and enjoy my meals. I don't want to put too much pressure on myself regarding calorie goals (although I do have a ball park figure I aim for but I find not concretely adhering to it works best for me and stops me throwing my toys out of the pram). I will for the most part be doing Pollan Rules which is essentially Don't Eat Like A Dickhead with the addition of glasses of wine. I will take pictures of 6/7 meals a week and post them here, mostly to stop myself face planting pizza every day. Pizza. Mmmm. 2. Surrender my butt to Bret (it's all in the eye contact) I want to be strong. I want to be lean and I want to be a gazelle (I appear to be suddenly obsessed with gazelles huh that's new). I want to do 3 x 30 exercise sessions every single week of 2018, and this will be cardio, strength or yoga - just in case my back continues to give me problems - this cannot be used as an excuse. My main focus will be building the best butt you have ever seen in your life. Like starlight on a moonless night. So magnificent one weeps for the majesty thereof. I am currently reading Strong Curves by Bret Contreras (the architect of that fabulous booty training move Sloth posted on my last challenge which is yet more evidence if we needed it Sloth is psychic) and I am going to put all this into action and trust Bret with my butt. I haven't finished the book yet so I am not 100% sure wtf I am doing but I have faith it will all become clear in the end. I am going to become the Booty Meat Queen, just you watch. 3. Peripherals. I want to read 26 books this year so I want to read 10 pages per day, every single day of 2018. I also want to make my bed every morning because getting into an unmade bed at night makes me really sad. I'm worth more than an unmade bed *hair flicks*. Yeah, 2018 - Deffy's back on her bullshit LETS GOOOOOOOOOOOOOOOOOOOoooooooooooooooo!
  19. The first challenge of the year is so arbitrary but feels so momentous. I have a brand new plan for 2018 (psst, you can see it here) and I am determined to make this year successful. And that's what it will take, Determination. I know my motivation will wane, life will get in the way, and times will get tough. I will still be here, fighting. Historically, I do better with longer challenges and since this year starts off with a longer than the new norm I don't plan on wasting it. I've been here long enough that I have a decent foundation to work with but it could use a little work to support all the wins 2018 has in store for me. I've spent the time to work on these basic habits; it's time to put them all together. The first challenge of 2018 is all about fixing up the foundation and taking some big steps on my Roadmap. There may also be a touch of RangerBrain but I regard that as a positive thing. It usually correlates to a positive attitude. In order to accomplish so much, I've got to do this by the numbers. 2018 By The Numbers 1 - Heart Rate Zone test. Perform one Heart Rate zone test to determine HR thresholds. I am not looking at getting too sciency here. This is an area I don't yet know a whole lot about but I'm learning as I go. Plus I want to be able to use the equipment available to me, which is minimal so the less tech I need, the better. I'll use the test from this site, which is basically using a talk test and perceived exertion scales. But with this information I can program my new Fitbit with my own approximate numbers and try to train smart. 2 - Litres of water daily I've gotten a little loosey-goosey with this habit recently. 3 - Daily Bujo Tasks I know this system works well for me to stay productive but I've gotten out of the habit again. As a matter of fact, I realized a few weeks ago I didn't even know where my bujo was. I've since found it. 4 - YNAB Check ins I need to check in with my YNAB budget 4 times during the challenge. That is approximately every weekend. This makes it easier to stay on top of things financially so I know what I have to spend to stay within my budget. 5 - Variances 1 variance allowed per week so that's 5 total for the challenge. 1600 - calories I don't really mind logging calories. I tend to eat the same thing for most of the week so it's easy. I don't have to log though as long as I keep my meals compliant - which is mostly Paleo plus moderate amounts of dairy and limited whole grains. 7 - Hours of sleep I'd prefer a bit more than this. 8 feels about right and if I could stick with that I can just about manage to get up for work without an alarm. But that's a lofty goal and I'm focusing on my foundation habits. Consistently getting 7 hours of sleep keeps me healthy. 8 - Lift Days My schedule includes 2 lift days per week. The extended challenge has room for more but my focus is more on getting lean with cardio. 8 lift days will complete an entire 5/3/1 cycle and that's good enough for me. 10,000 - steps I got a Fitbit for Christmas and I am loving it. I had a tracker a few years ago but it kept falling off and I ended up losing it. Having the Fitbit has given me something concrete to aim for. 15 - cardio workouts My workout schedule includes 3 cardio days a week. With the extended challenge I have room for 14. 15 sounds better and since this is my primary focus for 2018 I need to squeeze in an extra cardio session somewhere. I'm not getting too technical here either, although it will help to have some HR zones to work with. I've been reading a lot about LSD (long, slow distance) vs intervals and HIIT. They all have advantages and frankly, at my level, any consistent cardio work will lead to improvement. So why not all of it? I have in mind including 1 long steady cardio workout, 1 interval, and then 1 higher intensity HIIT but anything will count. The X Factor There are a few other habits I'd like to work on but I don't have specific goals in mind. I need to keep them a priority so I'll report on them even though there is no specific quantity that is passing. X New compliant meals In order for my current food plan to work, I need more complaint recipes in my rotation. I have been falling back to my usual but that requires exceptions and then logging food. I'd like to get away from that. I tend to only cook 1 big batch dinner a week so that limits the opportunities to try new meals. X Pomodoros I have really been struggling to stay productive at work. I am lucky in that I am awesome and I can get a lot done at once so I can keep up, but at the same time it's a bad habit and I could be doing more things if I spent my time better. I've added the pomodoro timer to my Google Chrome and started using that to stay focused. I don't have a specific number of tomatoes per day since every day is different with various meetings. I work a 8ish hour day so the closer the tomotoes + meetings is to 8, the better. The rest of time I am getting some work done, but I'm also on NF, or something in between. Tracking: Week 2 1.9/2 litres of water OOOOOOO 8/7 hours sleep OOOOOOO 2265/10,000 steps OOOOOOO 1274/1600 calories OOOOVVO -/3 daily tasks OOOOO - - Week 3 2/2 litres of water OOOOOOO 7/7 hours sleep OOOOOOO 10,114/10,000 steps OOOOOOO 1456/1600 calories OOOOOVO 3/3 daily tasks OOOOOOO Week 4 .5/2 litres of water OOOOOOO 9/7 hours sleep OOOOOOO 6762/10,000 steps OOOOOOO ?/1600 calories VOOOOOO 3/3 daily tasks OOOOOOO Week 5 2/2 litres of water OOOO 7/7 hours sleep OOOO 3696/10,000 steps OOOO 1654/1600 calories OOOO 3/3 daily tasks OOOO
  20. Past attempts to challenges in NerdFitness led to dissapointment and failure on my side. This was due to having no time because of a grueling internship, my work, my study and excercising. I simply had no time to get on here and check in every day. Since my last challenge i passed my internship which frees up a lot of time! After some thinking i realised that NerdFitness is brought me a lot of great things and that i find it a waste that i didn't show up annymore. New year, new challenge, new me. So starting this new year i will get back to NerdFitness. In order for this to be succesfull i will need week write ups, clear goals and some community interaction. Goals 1st january to 4th february These are related to my general health, challeges i set for myself or community interaction. Go vegetarian For this challenge i will go vegetarian for a month. In order to experience vegetarianism but also to force myself to eat more veggies and fruits. Reporting results One of my big issues is accountability. I tried to counter this in the past challenge, this worked for a while but after that it faded. Starting january first i will pickup on the accountability aspect again by sending weekly weight updates to a friend. Since there is a health issue with my weight i set a prety steep goal of 1 kilo per week. If i do not hit this goal i will have to do extra excercise the folowing week in the form of half an hour a day walks on top of my regiment. Managing the budget One of my biggest issues is that i go to the shops to often and pick up to many shit. In order to counter this i am allowed to go to the shops twice a week. No more. If i miss something, well that is shit for me. Diary In order to stay engaged to the commmunity i will have to write weekly progress reports on my thread. I hope some of you will stick around!
  21. Whew! The last two weeks have been extreme opposites in terms of my fitness goals. For the final week of the previous challenge I crushed my eating goals and hit a weight-loss milestone for the first time all year. Then in the off week I ate so lustily that I'm currently feeling like Violet Beauregarde. Things definitely need some rebalancing before the year ends and I rest up over the holidays for a strong run in 2018. I initially had visions of doing a maintenance challenge this time around, but I think the Thanksgiving week's constant feeding frenzy has more than stoked the metabolic furnace, and I should be in good shape for another steep weight cut. Four weeks of leaning out starts now! Off to the juicing room... If only I had some Oompa Loompas... I'm going to rock this challenge again with the same four goals: 1. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. I'm still limiting my night-time Netflix viewing to a max of 1 hour, which is helping very much. 2. Wake. Good days start on time, so I'm going to continue to push myself to get up at the appropriate hour. A pass requires me to get out of bed at the first alarm and get moving before 6:45 am. If I oversleep but still make it to work on time then that's worth a 1/2 point. 3. Eat. Still pushing with calorie counting via MFP. I'm not adjusting daily targets for this challenge since I'm already losing at the max rate I think is sustainable for me. As usual I'll take a break on Sunday to eat a little higher and looser. Macros aren't super important, but food quality is. I'm aiming for 80% Paleo/Primal on program days. Free days need to be mindful without being restrictive. I'm abstaining from ice cream for the duration. Daily target is 1860 kcal for six days per week. I'm estimating maintenance at 2700 per day, so any deficit at all is still worth 1/2 point even if I exceed my target. I'm not going to be religious about Intermittent Fasting, but I'm going to aim for more days than not with a limited (8-hour) eating window. Small group has moved from Wednesday night to Sunday evening, and that should help my goals immensely--I'll just need to be conscientious about having Monday lunches prepped in advance. 4. Move. I'm sticking with the Power Cardio regimen (semi-heavy powerlifts at higher-than-usual volume with shorter rest periods to keep my heart rate up) without adjusting any of the weights. I'm still struggling to incorporate afternoon yoga on non-gym days like I intended, so I'm going to take another run at making it work this time around. This will probably be the last time I do this Power Cardio thing--I'm going to try and shake things up for next year, but I'm not entirely sure about what that looks like. During the course of this challenge I intend to assemble a loose roadmap for 2018. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of scale weight, belt notch reports, and progress photos. Week 1 is still a vacation week, so Sleep and Wake goals are blanked, but I'm going to work hard on restoring my diet and getting back in the habit of exercise. Then we'll pick back up full-steam in Week 2. Let's see how much plump I can dump before Christmas.
  22. Back to basics As you know from my last challenge: We're staying at my MIL's house until we get the key's to our new house. Wich is on December 29th. And a little after that, because we need to make the house ready: a room must be divided in half and we need to paint a little. So for this entire challenge I'll be operating from my MIL's house. It's time to create a new routine and find my place here for now. Challenge #1: Working out My MIL lives in the middle of nowhere. It's a 30 minute bike ride to the city where I take zumba and dance lessons. And during November and December in the Netherlands, that means rain And I will need to ride my bike across a road with no streetlamps. BUT there are lessons every Thursday morning. So I will take those lessons. I will try to make it on Tuesday and Friday night as well, but not on all costs. I will get extra exercise in because THERE ARE NO STORES IN THIS PLACE I'M LIVING NOW O_O Challenge #2: Food This one is easy: I'm still in charge of groceries and cooking (as long as I don't touch the dishwasher, my MIL is fine with me in the kitchen ) And I will keep being mindful and listen to my body, like I was working on the challenges before this one. Sinterklaas is in the country again, so there will be lots of pepernoten en chocolade letters, and I will enjoy them. Moderately. And really savor them Challenge #3: Rust, Ritme en Regelmaat Rest, Rhythm and Regularity: the three things all Dutch kids grow up with. The three things that make people thrive. I will make sure to listen to my body so I will get enough rest. I will develop a rhythm in my day. And I will do the things I need to do on a regular basis (like do laundry every morning, or buy grocery's every Friday). I will try to make my life predictable, and thereby stress-free.
  23. I am ready for 2018 to start. But there is still one last challenge to get through. I have had a decent year and met many of my goals from my 2017 Roadmap so I was planning on having a nice relaxing challenge, with lots of hot cocoa and sitting by the fire (I don't actually have a fireplace). Then I came to my senses and realized I still have time to accomplish more and my goals will not be reached if I am on autopilot. The only goal left on my roadmap is to reach Onederland. While that ship has sailed for the year, I would like to at least end the year less than how I started it. I was recently looking back at my weight loss data since joining NF. I started my first challenge in the middle of 2014. Over the course of what remained of the year, I lost over 50 pounds. The trend continued through most of 2015, losing another 25 pounds, only to gain 6 of them back over the holidays. THAT trend continued into 2016 where I continued to gain another 40 pounds back. For 2017 I am currently sitting about 7 pounds heavier than when it started. 2017 was the year to turn everything around, to turn gains into losses, so I would much prefer to have my data show a tiny loss over the course of the year, rather than any gain at all. However, with only a single challenge left and many obstacles, that leaves me little time. I will be enjoying a proper week 0, though trying not to go overboard, and then will be ending the next challenge a bit early as I am travelling to Minnesota over Christmas, returning home for 2 days, and then travelling to Denver for New Years. If I can reach my goal before the trips, I will just stop getting on the scale until 2018. I do, however, have time for a quick and dirty challenge. I tried to very carefully search for a SFW gif for Quick and Dirty and I found this...And this seems totally appropriate and who can't use all the high fives? How will I attain a net loss in 2017 you ask? My normal routine looks like this: Wed/Fri - Lift days Tues/Thurs/Sun - cardio days Since I have only 24 days for the challenge, and I'll be spending one of those weekends at the cabin camping, that should allow me time to get the following workouts in: 6 lift days - That's enough time to complete practically an entire cycle of 5/3/1, if you don't count deload week. So that's what I shall do. 10 cardio days - Since 2018 will need to be heavy on the cardio and I hate cardio, I'll prepare by trying out as many different types of cardio as I can. I'm thinking some rowing, elliptical, rucking, kettlebells, dancing, dreadmill, maybe some tire pulling? Some days will be low intensity for longer periods of time, some will be higher intensity for short periods. Perhaps I'll stumble on a winning combination that will sustain me throughout 2018. There continues to be a lot of home improvement projects going in the Shello household. That can only be used for cardio once. Food will be much the same as last challenge. I'll be eating Paleo Plus (Paleo plus dairy and moderate amounts of whole grains). I do not have to log food if I stay compliant. If I chose to include non compliant foods, I'll use MFP and stay within 1600 calories. I am allowing 1 variance during week 1 and another during week 3. For week 2, the camping trip will basically be one big variance so no others will be allowed. The final 3 days of the challenge in Week 4 will be Way of PainTM all the way.
  24. We are the doodlies And I'm sorry, but we're not recruiting at the moment. If you are or ever have been a doodlie (you know who you are), you are welcome to join. This challenge we're going to continue our quest for world domination. .How are we going to do this? I've no idea. But @LadyShello does. So, lets hear it for SHELLO!
  25. Alright, I'm finally back home and getting an early start on this challenge since I ended the last one early due to unplanned travels. I'm going 5 weeks as hard as I can to get ready for the holidays. The final week will actually be the first week of my Thanksgiving vacation wherein we will again be traveling, so I'm going to have to modify my goals to finish out the challenge strong while out of my routine again. This time I'm going in with a battle plan for the road, but we'll be staying at my mom's house for the first time ever, and I can't possibly know what to expect. All I can do is give my best. And if I'm able to wrangle the Dad Bod into decent shape for SoCal adventuring then I'll have a little more motivation to maintain mindfulness during the off-week when the holidays get going in full and I'm surrounded by dangerous eats 24/7. I'm going to rock with the same four goals: 1. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. This time of year brings new challenges with football and hockey games that sometimes run late, but I'm just going to exercise my good judgment and impose the discipline of prioritizing my sleep to turn off the TV and go to bed as planned. I'm still limiting my night-time Netflix viewing to a max of 1 hour, which is helping greatly. 2. Wake. Good days also start on time, so I'm going to continue to push myself to get up at the appropriate hour. I still haven't managed to establish a sustainable morning routine, so I'll continue to try and build one around rolling out of bed, doing a few minutes of warm-up stretching, reading a quick Bible passage, and getting ready for work. 3. Eat. Still pushing with calorie counting via MFP. I'm not adjusting daily targets for this challenge since I'm already losing at the max rate I think is sustainable for me. As usual I'll take a break on Sunday to eat a little higher and looser. Macros aren't super important, but food quality is. I'm aiming for 80% Paleo/Primal on program days. Free days need to be mindful without being restrictive. And again I'm abstaining from ice cream for the duration. 4. Move. I'm sticking with my new Power Cardio regimen (semi-heavy powerlifts at higher-than-usual volume with shorter rest periods to keep my heart rate up) without adjusting any of the weights. I completely failed to inject afternoon yoga on non-gym days like I intended, so I'm going to take another run at making it work this time around. In Week 5 I'll be completely off my routine, so the current battle plan is to sub in a bunch of bodyweight work for those Move days and still try to do yoga on the tweeners. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of belt notch reports and progress photos. There's still a long way to go in returning to non-Dad-Bod glory, so let's get under way.
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