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Time to shake things up a little! I'm getting bored with kcal counting (probably going to do it again in the future but not this challenge) And I'm not going to make zumba part of the challenge. Because it's a challenge NOT to go to zumba This challenge I'm going to dive in: I'm going to swim again! I've been swimming a lot when I was a kid an as an early teen. I loved it. I stopped because I started to turn into a woman (in stead of a girl, somehow I believe I need to clarify that here ), with all the changes and difficulties that brings in regarding to swimming. And now that I'm teaching my 5 year old son A to swim, I really want to go swim myself again. My goals for this challenge Food: Eat clean I'm going to eat clean. I'm allowing myself 5 treat meals throughout the entire challenge. That can be anything: a pizza, fries, ice cream, chocolate... But it has to be instead of a meal or snack that I would normally have. I usually have 3 meals and 2 snacks a day. When I'm really hungry i add a third snack, and when I'm not hungry I skip a snack. I'll use this as a guideline If I eat more than 4 treat meals every extra treat meal will cost me €5,- per serving. This money will go into the idiot jar. The contents will be donated to the kids savings accounts. This goal is either pass or fail Exercise: Swim! Go to the pool to swim by myself at least 4 times This goal is either pass or fail Life: Keep using the Bullet Journal It's been helping me a lot to get things done. And to give me peace of mind. Goal: Use it at least 5 days a week This goal is either pass or fail Extra goal: Keep an eye on the scale Scale, got it? I need to keep closer track of my weight if I'm not going to count kcal, so I can adjust if needed. So I'm gong to weight myself once a week, and NO MORE For each time I weigh myself in between I will put €5,- in the idiot jar The money in it will go to the kids savings accounts Pretty spreadsheet Reward Three passes New bathing suit. (Maybe not this one, but I'll find something pretty before the challenge ends )

A little background first. Was formerly here as Doc Viking, I opted to come back with a new name since I've moved and am changing up some of my training. I am formerly an Army Medic who left the military and stopped training due to turmoil/death in my family and general laziness coupled with drinking too much beer and steadily moved up to 345-350lbs, now down to 330lbs. Last couple challenges I've done were mostly lifting via Strong lifts, and some rucking. Since April I have been hitting the gym 4x/week and making good progress with Wendler 5/3/1, but now that I'm finally in my new residence I'm going to start adding some new training to keep things fresh. I obtained a massive tire and a sledgehammer, rescued a furry Ranger companion, have space for my heavy bag and broke my bicycle out of storage. I may have been a little overenthusiastic about my choice of tire as it's nearly as tall as I am and maybe 2 feet wide, it certainly outweighs me and even though I have built my lifts up quite a bit recently I'm not certain I can flip it too many times without risking injuring myself, hence the sledgehammer. Goals for this challenge are simple Continue to lift 4x/week use my tire (i.e. hammer swings, jump/step ups, and eventually set up a rig to drag/pull it) ride my bike or take my furry companion for walks 5x/week and hopefully build up to short jogs with him. I have a coworker that lives near me that is trying to lose some weight to help manage some health issues and to improve his job as a volunteer firefighter, While I haven't pushed him to joining me at the gym he has expressed interest in joining me for my second and third goal and has been waiting patiently these last 3 months while my house was being repaired from a flood to move to town. Also my younger sister lives close and has been bugging me hurry up and get moved so she can join me on bike rides. I welcome suggestions for other uses with my sledgehammer beyond the usual two-handed diagonal swings, overhead swings, and one-handed swings.

Two Mega Man bot bosses down, six more to go. On the docket for number three--Flash Man. Fitting since this challenge is going to go fast, I think. Weight loss is going gangbusters! Since getting back to running strict deficits 5 weeks ago I've lost 10 pounds, 7 of them coming from pure body fat. I'm taking Week Zero to eat at maintenance and let my metabolism recover a little before pushing another round of deficits for this challenge. With discipline and a little luck I should be able to drop another 8 pounds which would put me in sight of Onederland for the first time in several months. I'm excited for how this is shaping up. The caveat: we're going on family vacation for two weeks beginning July 1st. Those vacation weeks will cover Week 4 of this challenge and Week 0 of the next one--that's just good fortune for me, since I'll get to spend a maintenance week while MFG and I get to enjoy a sort-of second honeymoon. Unfortunately, I'm going to be away from my gym for the duration and without access to a local gym for a decent portion of the trip. I'm going to have to get creative with exercise when we're camping or sightseeing. With everything working as intended, I'm not making any changes from the last challenge: Goal 1: Workout - Warm-up and stretch at every workout. - Continue my barbell regimen. - Progress with my accessory work, i.e. pull-ups, dips, rows, etc. Target is for 7 strict unassisted pull-ups by the end of this challenge. Goal 2: Eat - Eat clean, whole foods that are high in protein, natural fats, fiber, and micronutrients. - Zero ice cream, period. No excuses, no rationalizations. None, zip, zilch, nada. I can't afford the hit points if I want to reach my goals. - Stay within 4% of 1,800 calories per day, and no more than 13,000 in any single week of the challenge. Goal 3: Drink - Predominantly water: no juice, milk, or regular sodas. - Diet sodas are permitted: caffeinated varieties in the morning or before a workout, caffeine-free varieties sparingly at other times. Goal 4: Sleep - In bed with lights out on time every night. That's 10 pm before work days and 11 pm all others. As usual I'll track challenge goals and exercise specifics with my standard spreadsheets styled after Flash Man. I'll also continue my renewed series of progress photos during weekly check-ins. When I lack access to a scale or mirror I'll do my best to estimate. This Week Zero I'm going for the 1,000 pound club with my barbell lifts. There's a special spreadsheet to track this week's exercise progress--I've styled that one after Bubble Man to give him his due. Mega Suit Up! And we're off...

Deffy the Vampire Slayer Season One Deffy vs The Master: The Harvest I may be taking a break from wrestling challenges but it doesn't mean I am going to stop ass kicking. In fact, there are some throwbacks in this challenge to stuff I started this time last year. More on that later So this series of challenges will take a different format to how I have been doing my challenges recently. There are 6 challenges left of 2016, one for each season of Buffy if we forget Riley existed. Which we do. There will be some minor spoilers so if you haven't seen Buffy yet why are we friends? you might want to reconsider following this challenge but dudes and dudettes, it's been, like, TWENTY YEARS the statute of spoiler limitations must have run out by now. So for this challenge my main foe is The Master as he was the Big Bad in Buffy season one. Deffy's nemesis is carbs. They have been the downfall of many a hot booty and this hot booty is no exception. To defeat The Master, I have to keep eating my bastardised version of paleo, but The Master is not the only villain of this season. I will battle two or three different foes each week, split into different days ahead of time so I have a proper schedule. The Main Goals Fitness Goals 1. Continue following the bastardised version of paleo but also count calories too. I want a total deficit of 25,000 calories by the last day of the challenge 2. Do 100 elliptical KMs 3. Lift 15 times 4. Get 1,500 total fitness minutes by the last day of the challenge. Life Goals 1. Finish my online Panini Euro 2016 sticker album, preferably before my boyfriend (The Heron, or TH from now on) currently at 71% vs TH's 67% 2. Finish all outstanding gifts. I had a fault on my sewing machine but now that's done I can crack on. I'm only a whole month late.... 3. Make sure my books are up to date and submit my tax declaration for the last tax year. 4. Finish current book (The Dust that Falls from Dreams by Louis de Bernieres) and read another one in full. 5. Get to at least 80% on my huge History of the World book on Kindle. 6. Oil pull 15 times (it's a coconut oil/mouth thing) Kicketh Some Ass Also this challenge I will be roughhousing with TH again. We tried wrestling each other last year and we had a lot of fun but this year I want to kick it up a notch and actually learn some self defence. I have wanted to train with TH for ages but his fitness level is not what mine is and he isn't too keen on the idea of attending classes so I am going to try and tempt him with some home lessons and online tutorials in the hope he gets the bug and we can move to bigger and better things. At the very least I am going to buy some boxing punching mitts so he can help me with drills. I am also continuing my quest to get a majorly hot booty. I want mine to rival Jen Selter's: and I will not stop my mission until it does. I have this weird thing where I make TH judge my butt and give me a 'Percentage to Jen Selter' score and I currently stand at 42% Seltered. I'd like to reach at least 50% by the end of this challenge. Another challenge! LETS GO!

Hey all you wonderful people <3 My brain has been a terrible jerk lately. Depression and anxiety have been far too high for me to function. So it's time to work on battling the brain beast, and try to get back to what has worked. So....daily to do list! That's my only goal. It worked well before I got derailed by a break in my routine, and then it was just so hard to get back on track. No use dwelling on that though because the only thing I can control is what I do right now. So here we go....

No, I'm not going to try to be a human this challenge. That would be asking too much I'm just using gifs from the show 'being human', because, well, it's a good show I've learned from my last challenge and made some minor adjustments, but nothing huge. Don't mess with a good thing, right? Food: Keep counting kcal I will aim for 1600 kcal a day on average. I didn't succeed last challenge, but I'll try again this one. In addition to this I can erase a bad day by eating no sugar or white flour for 3 days in a row. This to get me back on track if I fail. One sidenote: I have to eat no sugar/white flour AFTER the bad day (doens't need to be the day after, just not before). Average of 1600 1800 kcal or less: A Average of 1601 - 1800 1801-1900 kcal : B Average of 1801 1901 - 2000 kcal : C Average > 2000 Kcal: D Altered in week 1 Exercise: Just have fun Goal: 20 hours of exercise (4 hours a week) This can be anything. Dancing, biking, running, swimming, yoga, lifting. If I feel low on energy (like during shark week) walking is acceptable too. 16-20 hours: A 12-15 hours: B 10-12 hours: C < 10 hours: D Demolition: Do ALL the things Clearing all 3 goals will earn me 1 point. Completing 2 goals earns me 0.66 points, 1 goal 0.33 points. 22-33 points: A 17-21 points: B 11-16 points: C <11 points: D Extra goal: The scale is a bitch I'm going to weigh myself Monday at the start of the challenge, and Saturday when the challenge has ended. For each time I weigh myself in between I will put €5,- in the idiot jar (thanks for the inspiration Sarah!) The money in it will go to the kids savings accounts (where we put the money for collage, drivers license and a start fund when they get out of school) Cool spreadsheet Reward: Average = A Average = B Bodylotion Average = C Nice tea

This month's theme, because my challenge might be a bit grim for me, is "Things I Like". By which I mean "Sea life". I've been developing binge/purge habits that scare me and I need to break them before they get worse. So instead of a restrictive diet starring calorie counting or emphasis on particular food groups, which do usually work for me, but have been difficult recently in that they trigger huge surges of guilt when I fall off the wagon, I'm following the set-up below until I can discuss things with a qualified therapist (which I am seeking out): Goal 1: Start to make peace with your inner tiger shark. (The model's name is Hannah Fraser. She is good. But I neither condone nor recommend titting about with tiger sharks.) Tiger sharks are renowned as dustbins of the sea, and have been found eating things like, well, dustbins. And fishing floats. And license plates. And everything. They cope with this by then everting their stomachs to get rid of the things that aren't actually food. I am going to start working on not eating like a tiger shark. - 5 portions of freggies a day - 1.5 litres of water a day - Whatever I eat needs to stay eaten. This is the most important thing. I will try my best to have sensible, normal-person sized meals with balanced macros but points are awarded for making it through the day with all meals consumed staying that way. Goal 2: Get thee to sword fighting - As it is, I'm not ready to go back to lifting yet. - Instead, it's medieval combat on Sundays (we're doing long sword, hence the sailfish, and it's excellent), and yoga twice or three times a week. - Boyfriend's dog should be in the country next week, so taking the Fluffy Floofy One (or even the dog) for a walk will be a good way to get some more fresh air in, too. Goal 3: Keep busy in non-stressful ways Saturdays I have reserved as for me alone on my schedule (I moved food prep to Sunday mornings). If it is raining, I do some messy crafting, and if it is sunny, I go to a beach and do some beach cleaning. Both of those things feel good to me, as does seeing this little harp seal pup have a snooze. Goal 4: Writing Get a rough draft of a ten minute play adaptation of Sir Gawain and the Great White Green Knight finished, then fine tune. I'm about halfway there already so I can plod away at this a couple of lunchtimes a week without doing my nut in. No points system this time, but I will be tracking my food related goals on my calendar. Bonus:

Intro: At the end of January 2015, I weighed 255 lbs, hated myself, and constantly felt sick and tired. I started watching what I was eating, and then at the end of February took the plunge and joined a gym. I came across NF a week before the April 2015 6WC started. There are links to my introduction/origin story and my first nine challenges in my sig below. Feel free to go rummage around in there. I’ve made steady progress through the challenges over the last 12 months, with just the occasional setback. Over my first four challenges, I set a specific goal of getting properly fitted for a good quality, tailored, three-piece suit, and get a good photograph taken wearing it, because I was sick of being disgusted when I looked in the mirror or saw a photo of myself. Having achieved that goal, the focus is now on getting to a target weight of 180 and staying there. During the last challenge, I had a mid-point epiphany. I’d been making precious little progress because no matter how hard I worked out, I was still eating like crap. I was staying within my allotted calorie targets, but eating the wrong things most of the time. So, for the second half of the challenge, I dropped my cross-trainer calorie count (keeping it as a warm-up exercise only), started to focus more on strength, and switched to Paleo instead of calorie counting, to try to break the cycle of poor eating and frantically trying to work it off. This challenge is an extension of weeks 3-4 from the last one. No Week 0 this time around, as I re-engage my motto, to be read as Jaqen H’gar: When a man takes a Week Zero, a man will become a Weak Zero. Quest 1: A Man Owes Three Deaths to the Iron God Three workouts each week. A workout will consist of cross trainer to warm up and cool down, and a combination of lifting and body weight exercises. Each complete week is a pass. Achievable Points on offer: +4 STR, +1 STA A – 5 Weeks (Points x 1) B – 4 Weeks (Points x 0.75) C – 3 Weeks (Points x 0.5) D – 2 Week (Points x 0.25) F – 0/1 Weeks (Fail. 0 Points.) Quest 2: A Man Must Learn to Lift Himself 3 sets of 10 bodyweight squats each weekday morning. 1 set regular, 1 set Bulgarian split on each leg. Each complete week is a pass. Achievable Points on offer: +3 DEX, +1 STA A – 5 Weeks (Points x 1) B – 4 Weeks (Points x 0.75) C – 3 Weeks (Points x 0.5) D – 2 Week (Points x 0.25) F – 0/1 Weeks (Fail. 0 Points.) Quest 3: A Man Must Choose His Poisons Carefully Continue the sugar & wheat detox by eating paleo for the entire duration of the challenge. Each successful week is a pass. Achievable Points on offer: +2 CON, +2 CHA A – 5 Weeks (Points x 1) B – 4 Weeks (Points x 0.75) C – 3 Weeks (Points x 0.5) D – 2 Week (Points x 0.25) F – 0/1 Weeks (Fail. 0 Points.) Quest 4: A Man has a Thirst Drink 20 litres of water per week (15 on week 5). Each week over target is a pass. Achievable Points on Offer: +2 WIS A – 5 Weeks (Points x 1) B – 4 Weeks (Points x 0.75) C – 3 Weeks (Points x 0.5) D – 2 Week (Points x 0.25) F – 0/1 Weeks (Fail. 0 Points.)

And so it begins again.... The boring backstory Main Over-arching Goal: My goal is still to lose bodyfat and gain strength. I still haven't been to Onederland but my ultimate goal is somewhere over that rainbow. Main goal for this challenge: The main goal for this challenge is to prepare for the GoRuck next month. I also have no time to waste this summer so I want to enjoy every minute of it. I really liked the structure of my last challenge. I'll continue tracking 6 core goals that all work together for success though each one may be tracked a little differently. I've mapped out the challenge and out of the 33 days (since my challenge starts today) I am travelling for 11 of them. I do like the idea of strictly tracking my compliance on the core goals regardless of what life is going on but I did modify them this time to make sure that my goals match my actual expectations. In addition to the travel schedule, I also realized last challenge that I need a day off. My current standard rest day is on Monday only because I am so busy that I don't usually have time to get a workout in. Well then I don't really have time to rest and enjoy my time either. I made a list last challenge consisting of how I want to spend the summer and I need to have time to get to those activities. So I've scheduled in another rest day that could very well end up being a pretty active day but I'll be free to spend quality time with the family instead of putting the gym before them... the same with my summer hobbies. Ruck Like a (Badass) Girl (STA) I need to ruck more, a lot more. I've had side goals for the past several challenges to do Ruck WODs and I've only done 1. Now it is a necessity. I've decided to get 2 rucks in a week at minimum. No distance requirements but I'll be keeping track and trying to increase the distance or work on speed. I find it really difficult to hit the 15 min mile benchmark without doing a bit of running. The plan: Ruck 2x week. Any distance, increase speed each time, Each ruck counts as 1 pt 4 Rucks with coupon (carrying a tire). This can either be part of the 2 weekly rucks or in addition. Each ruck with coupon counts as 1.5 pts 4 Ruck WODs. I've got one scheduled with my personal trainer already. I'll be incorporating more into the lift goal below. 1 Long distance ruck. I'm not sure what that long distance is. At least 5K but I'm thinking more like a couple hours. Long ruck counts as 2pts Lift (STR) I want to maintain my 3 lifting days per week. The problem is the travel days cover a lot of lift days. There are 14 lift days scheduled. 6 of them are travel days. I may be able to get some lifting in before I go or as I return but I can't say that now. Since it's much easier to get a ruck in while travelling I can substitute a Ruck WOD for any lift day on travel days only. This gives me more than ample opportunity to hit the goal for Ruck WODs and maintain my strength schedule. Each lift day or RuckWOD substitution counts as 1pt Demolish (WIS) The goal is to accomplish 3 productive tasks each day, travel days excluded. I made some improvements last challenge but still procrastinated tasks I don't like to do or are out of the ordinary. This time I will make a couple of changes. I will not commit to 3 tasks at the start of each day but rather be mindful of tasks and ensure I get 3 of them done by the end of the day. In addition, I will keep a bullet journal style to do list in my Passion Planner. Any tasks that sits in the back of my mind taunting me will get written on the list. I will also include a list of Flylady tasks for the week. Each day, as I am finding things to do I should consult the lists and see if I can at least accomplish 1 thing from each list. So the 3 daily tasks will loosely consist of 1 cleaning task, 1 long term To do task, and 1 daily task. I say loosely as I am not required to do any of the items on the list. But at the end of each week, I will have to migrate any leftover tasks to the following week's tasks. tsk tsk. Each day with 3 tasks accomplished counts as 1 pt. Occasionally partial credit awarded. Sleep (DEX) Continue working on getting at least 7 hours of sleep each night. This counts for all days, travel or not. 1pt per night with at least 7 hours Macros (CON) Meet MFP macros each day. This includes travel days. No variance days are worked in but I am not necessarily expecting 100% on this goal. But 90% would be really nice. 1 point for staying within calorie goal, .5 points for staying within +10% of calorie goal. Leisure & Enrichment (CHA) I want to continue to make this a priority over the summer. I have a tendency to waste the summers away and I want to enjoy the time and make memories with the kids. The goal is to set aside time each day to do something leisurely (that's not multitasking with a chore and not procrastinating a chore either). Things that count are quality time with the hubby or kids, spending time at the pool at the gym, going to a movie, watching a movie at home, knitting, quilting, sitting in the sun, reading... I do want to make a distinction from mindlessly watching TV before bed or from actually being lazy. Sometimes drawing the line is difficult for me. I want to enrich my life, not waste it away. Travel days are excluded since leisure will be built in. 1 point per day.

The doodlies are back for a brand new challenge! If you want to be a doodlie, I understand, we are awesome. Contact @deftona and she can put you on the waiting list. We've got two divisions: the griddle, where you are now and the nuthouse. Both waiting lists are under Def's control, so PM here for more info. This round we are going to play battle ships. Links to the important documents: Template scoresheet and rules (on the second tab) Sign in sheet (for former and current doodlies) Don't forget to put the link to your challenge on the sign in sheet so we can find you. Important: If you wish to take a week off from this pvp, say so BEFORE that week starts! I'll adjust the amount of points you'll need to make a hit. Otherwise the amount of points you'll need for a hit will remain the same as stated in the sheet. <EleventyThousandAndThanSomething

After a brief period of exile i decided to return to the ranger guild. I feel confident enough in going for another challenge. so here i am! I am not joining the doodlies this challenge but i sure hope to see a lot of doodlies around here. So here is an important update on the year of the viking. I finished run 2. 13K water edition! It was amazing and very very empowering to complete it. I even cried a manly tear for completing it. It feels so good to be past the halfway point of this year and also to have achieved my greatest athletic feat so far. A little action shot from the run, more to come! Back to the challenge at hand! Training for the 19k edition in octobre. I will start next week, so this will be a 3 week challenge. My three elements are coming back again. Run like the wind, Strength of Thor and Healthy viking. Run like the wind. Simple, Stick to the 21K program Strength of Thor Simple, Stick to my strength routine. Healthy viking This part is new. I noticed i have some diffculty sticking to my food plan and i need some encouragement and accountability here. Therefore i want turn this into a PVP. We both select a food related goal and whoever sticks to it the best wins that week.

Main mission: Look fab in a bikini? Lose a couple lbs? tone up a bit? Summer is on full force in Austin! We have boat parties, pool parties, vacations, and just overall lots of great stuff going on. I am looking to balance my fun stuff with my health stuff...all culminating in Oktoberfest in Germany. Goal 1: Fitness: Workout at least 180 minutes per week PLAN MY WORKOUTS (this will be something I work on today and tomorrow) Make it to the climbing gym at least two times per week. Some form of hiking, climbing, yoga, kayaking fitness blender combo. A - 180+ minutes B - 150 - 179 minutes C - 120 - 149 minutes D - 90 - 119 minutes F - <89 minutes Goal 2: Fitbit Business I just realized my goal last challenge was to only get 55,555 steps and I just slayed it. My goal is to average 70,000 steps per week. A - 70,000+/week B - 65,000 - 69,999 steps per week C - 60,000 - 64,999 steps D - 55,000 - 59,999 F - 55,499 steps or below Goal 3: NO alcohol during the week. Not even a little wine. Also cool it on the weekends. Ain't nobody need to see me binge drinking. A - none per week B - one per week C - two per week D - three per week F - four per week Bonus: record all calories during the week and remain around 15,000 Bonus two: attend one circuit training class - I have been wanting to try but I am too intimidated Life Quest: My dogs need some serious training. I have four tricks I want to work on that will help her be more polite.

Hello Friends! Last months simpler challenge was good, not a complete success but we're going for progress not perfection here. So I'm going further down the road of "doing less is more" and just doing ONE goal for this challenge. That's right. You heard me. ONE GOAL. In earlier challenges I sort of spread myself thin trying to do a lot at once. And it was necessary to see that while I COULD do a lot all day everyday, it's not necessarily the approach I want to take. And that led to some reflection about what type of goals work for me. All of my goals last challenge were mental/emotional health oriented. And process based. So I've decided that's where I need to focus at the moment. I eat pretty well (I focus on one meal at a time and it's working). I'm in maintenance right now. I exercise consistently. I'm writing pretty much every day. So I think it's the right time to focus on my day to day process. As a note to myself: This whole challenge is about process, NOT about results. With that in mind here's my goal: Goal: Make a to-do list every day. Post it here. That's it I think with challenges right now, it's about finding simple, do-able things that will help make the rest of my life better. Those habits that make everything else flow together. Exercise, meditation, posting, those are three of the big things. And I think daily to-dos will help too. It might be three things, we'll see. Part of it is letting this be trial and error for finding a way to get shit done without getting hard on myself and therefore overwhelmed. TO THE PROCESS *clinks glasses*

I proudly present to you: The doodlies Battle of the guilds Sign up sheet Don't forget to put the link to your challenge in the sign up sheet, so we can find you. We don't hire new doodlies at the moment, I'm sorry. Keep your eyes open for our nuthouse division, they are just as awesome as we are Welcome back doodlies. After being all sweet and cuddly last challenge we are going to declare battle! This document will show you the rules by which you'll be able to CONQUER ALL GUILDS You have the chance to sign up until Sunday May 8th We are going to start this battle on Monday May 9th If necessary we'll join Team Waffle and Team Flip Bitch to form Team Waffle Bitch

Greetings, Druids! I’m Shepherd Fox, 25 years old, 170 cm / 70 kg, a booty appreciating adventurer. … Now that we’re clear on that, I’m here to adventure outside my old guild, Adventurers, and see what the Druids have to offer! To give you a quick picture of myself: Where do I come from? Overweight since childhood, my story has all the tragic components: bullying, self-loathing, loneliness, not belonging anywhere. But it also has its positive sides: I’ve always had a strong will to survive, even during the most depressed moments, and had faith in the idea that one day things will be good. I found NF sometime around 2012. I started with reading the blog, and slowly made my way to the boards. Later in 2012, I had a breakdown, which turned my life around. In a good way, though: during my recovery, I found healthier ways to think about my fitness, and found some pretty amazing people here on NF. During the past two years, I’ve lost 20 kg (from 90 kg to 70 kg), and I’m now 5 kg away from my ultimate goal (65 kg). Where am I now? After a long, stressful winter, I’m in recovery mode. This challenge is all about supporting that recovery, and creating a good foundation for my health. I do yoga (usually at least 20-40 minutes) and walk and/or bike every day (I don’t have a car). I enjoy strength training, especially with kettlebells. This hasn’t been as easy to keep up after catching the flu pretty often this winter, but I will always return to the gym Where am I going? In addition to my ultimate weight goal (65 kg), I’m going towards a healthy, calm attitude towards life. The world is such a huge and confusing place, but things usually turn out to be so much better than I could have expected. I’m learning to trust that whatever happens, happens for a reason, and things will turn out OK in the end. If things are not OK, it’s not usually over yet. … and yes, of course I want to be able to look in the mirror and go “dayuuuuuuuuum!” That already happens on good days, though, thanks to all the lovely Rebels who have taught me to appreciate myself. You’re the best. Goal 1: Fail to Plan, Plan to Fail I’ve counted calories and kept a food log in the past, and I have a pretty good understanding of how much and how often I should eat. I’m turning the plan upside down: instead of keeping a log of what I’ve already eaten, I will plan my meals ahead: sensible portion sizes, nutritious food, some treats (because you’ve gotta be realistic with this stuff). I’ve done this in the past, as well, and it should contribute positively to both my diet and finances. To pass this goal: Plan the meals for next week every Sunday! Goal 2: A Whole New World What makes eating healthy easy? Preparing food that tastes good! I tried one new recipe every week in January, and found many new favourite recipes. It’s time to bring this back To pass this goal: Try one new recipe every week! Goal 3: Learning to Dance Again With a winter filled with sicknesses and other plagues, it’s time to get some fun activity going. I study at university, so sometimes I’m bound to sit still for long periods of time writing or reading. Getting up every now and then is awesome, so that’s what I’m gonna do! To pass this goal: Dance to three songs every day! ** I don’t like counting points or percentages, so I’m simply going to follow this plan and judge the score by the effects it has on my body, well-being, weight and bank account I look forward to having a great challenge with the Druids! all the gifs: naturegifs.tumblr.com

I was ill last challenge, and between that and a minor procedure on my arm, I was knocked for six for way too long, and then I split up with my partner of three years. I am pretty amazed that I did not gain more than a pound last challenge. I feel very self-conscious about my body right now, and my plan for this challenge is to get to a point where I feel more comfortable with myself. I am embracing my obsession with to-do lists and micromanaging the living daylights out of Challenge 18. GOALS – Same as usual. It's the consistency, not the content, that I struggle with, so the goals are the same, it's just the tracking I'm altering. 1.) 1600kcal/day – including 1.5 litres of water, 5 portions of freggies. Bonus 200 calories on lifting days, but only if they go towards one portion of protein and that alone, consumed within half an hour of leaving the gym. 2.) Gym: Monday: Rest (Theatre classes when in session, writing if not in session) Tuesday: Dumbbell Rows, Bench Presses, Front Squats. Wednesday: Lat Pull Downs, Overhead Presses, Deadlifts. Thursday: Yoga at home. Friday: Dumbbell Rows, Bench Presses, Front Squats. Saturday: Lat Pull Downs, Overhead Presses, Deadlifts Sunday: Yoga at home. Challenging yoga poses in the warm up on lifting days. Sets: 1 x 5 heaviest for Deadlifts sandwiched between 2 x 5 lighter lifts. 3 x 10 for everything else, at challenging weights. 3.) Daily Self Care: Day cream, eye cream, we all scream for spending all our money on high SPF moisturisers. BQ: Moisturise relevant areas with appropriate method. Try not to judge me one way or the other, but if I find myself spending an evening singing along to Dio in my bedroom, I have to do it in my underwear. The idea is that I get used to seeing the parts of me I don't like in the mirror doors that line my bedroom wall. That should start to make me more comfortable with those parts, whether they shrink quickly or not. PLANNING: I don't know why I'm cackling, just because I'm inflicting this on my future self doesn't mean it's going to be any more pleasant. There is a LOT, so I'm (hopefully successfully) sticking it behind a spoiler: Cackle, cackle. The plan behind the spoiler took me about four hours to compile. TRACKING: I have finally located my gold star stickers. I bought a new A2 sketchpad, and I think it's fair to say that pack of felt tip pens I've now had for ten years was a sound investment. REWARD: - I've been meaning to create a dating profile but I'm not quite there yet regarding self-esteem. My reward for this challenge (or the one after) will be the confidence to make a dating profile, even if I don't then bother. Here's to a cracking 5 weeks! P.S. Since I, like many of the Doodlies, started my challenge yesterday, I can confirm that I have screwed up in record time! Today was the first workout, and my warm up usually starts with some gentle neck stretches. The FIRST REP of the first stretch, I trapped a nerve or pulled something and now I can't turn my head left. Still got the workout in, although I didn't want to risk front squats. But that will be a tough mess-up to beat. I think I'd need to fall over in the changing room and crack something to do worse than that. Heheh.

Intro: At the end of January 2015, I weighed 255 lbs, hated myself, and constantly felt sick and tired. I started watching what I was eating, and then at the end of February took the plunge and joined a gym. I came across NF a week before the April 2015 6WC started. There are links to my introduction/origin story and my first nine challenges in my sig below. Feel free to go rummage around in there. I’ve made steady progress through the challenges over the last 12 months, with just the occasional setback. Over my first four challenges, I set a specific goal of getting properly fitted for a good quality, tailored, three-piece suit, and get a good photograph taken wearing it, because I was sick of being disgusted when I looked in the mirror or saw a photo of myself. Having achieved that goal, the focus is now on getting to a target weight of 180 and staying there. Sticking roughly with what I did last challenge, as it seemed to break the malaise a little. I’m still going a little lighter on the cross trainer, and lifting more weights. I’m also sticking with weekly pass/fails to determine my grades. The most important change this time around is the switch from the Adventurers guild to Rangers. I had a fun run over in the Shire, but there comes a time in every man’s life when being content to shave your toes and have second breakfast isn’t enough. It’s cold and grim North of the Wall (Hadrian’s, that is), so it’s time to Ranger up. Night gathers, and now my watch begins. Quest 1: The Fire that Burns Against the Cold 4,000 calories burned on the cross trainer at my gym. Achievable Points on offer: +3 STA A – 4000+ (Points x 1) B – 3500-4000 (Points x 0.75) C – 3000-3500 (Points x 0.5) D – 2500-3000 (Points x 0.25) F – < 2500 (Fail. 0 Points.) Quest 2: The Sword in the Darkness Three weight training sessions each week. Each complete week is a pass. Achievable Points on offer: +4 STR A – 4 Weeks (Points x 1) B – 3 Weeks (Points x 0.75) C – 2 Weeks (Points x 0.5) D – 1 Week (Points x 0.25) F – 0 Weeks (Fail. 0 Points.) Quest 3: The Horn that Wakes the Sleepers Bodyweight squats each weekday morning. 1 set regular, 1 set Bulgarian split on each leg. Each complete week is a pass. Achievable Points on offer: +4 DEX A – 4 Weeks (Points x 1) B – 3 Weeks (Points x 0.75) C – 2 Weeks (Points x 0.5) D – 1 Week (Points x 0.25) F – 0 Weeks (Fail. 0 Points.) Quest 4: The Light that Brings the Dawn Log food, and stay within my weekly calorie target of 11500 (8500 for short week 4). Each week under target is a pass. Achievable Points on offer: +1 CON, +2 WIS A – 4 Weeks (Points x 1) B – 3 Weeks (Points x 0.75) C – 2 Weeks (Points x 0.5) D – 1 Week (Points x 0.25) F – 0 Weeks (Fail. 0 Points.) Quest 5: The Shield that Guards the Realms of Men Drink 20 litres of water per week (15 on week 4). Each week over target is a pass. Achievable Points on Offer: +1 CHA A – 4 Weeks (Points x 1) B – 3 Weeks (Points x 0.75) C – 2 Weeks (Points x 0.5) D – 1 Week (Points x 0.25) F – 0 Weeks (Fail. 0 Points.)

Ten challenges complete since Jan 2015. Seven more to go this year, and lots of progress yet to be made. Here's the next baddie standing in my way--I'm calling him Ice Cream Man in my head. His life is about to suck. Last challenge I defeated Metal Man and got equipped with the Metal Blade. Now we're going underwater to acquire the Bubble Lead. It will take dexterity and discipline to complete this stage: the ceiling is lined with mines that detonate on contact. I have to stay low or risk exploding--that's the perfect analogy for my nutrition plan in this challenge. Weight loss is back on! I'm relatively confident that I've built my metabolism back up enough to support another round of deficits. Since I've been hanging out around 220 lbs. and 26% body fat for the last few months I'm definitely ready to bail this excess weight and get back down to Onederland on my way to 180 lbs. and 10% body fat by the end of October. My usual challenge goals will be in place with slightly modified targets to help support the cut. Goal 1: Workout - Warm-up and stretch at every workout. - Continue my barbell regimen. - Progress with my accessory work, i.e. pull-ups, dips, rows, etc. Target is for 7 strict unassisted pull-ups by the end of this challenge. Goal 2: Eat - Eat clean, whole foods that are high in protein, natural fats, fiber, and micronutrients. - Zero ice cream, period. No excuses, no rationalizations. None, zip, zilch, nada. I can't afford the hit points if I want to reach my goals. - Stay within 4% of 1,800 calories per day, and no more than 13,000 in any single week of the challenge. Goal 3: Drink - Predominantly water: no juice, milk, or regular sodas. - Diet sodas are permitted, but only before a workout (caffeinated) or a single glass with dinner (caffeine-free). Goal 4: Sleep - In bed with lights out on time every night. That's 10 pm before work days and 11 pm all others. Returning for this challenge: The Selfie Mirror (and deftona's favorite shorts)! I'm going to resume my series of progress photos starting Sunday morning. They're the most motivating thing I've done in this fitness quest, and I've been sorely missing them since I had to pack everything up in Iowa last October. Therefore it's been determined that on Saturday I'll find a good spot in the house to hang it up so that I can get back to documenting and comparing my progress on a weekly basis along with my weigh-ins. This Week Zero I'm getting a jump start on the challenge, so even though it won't show up in my (Metal-Blade themed) spreadsheet I'm already conquering my goals. In subsequent Week Zeroes I'll be eating at maintenance to keep the metabolism primed, otherwise every challenge from here on out is going to look exactly like this with a new robot boss to defeat. Mega Suit Up! And we're off...

Boring backstory I have been recycling the same goals for the past several challenges, changing my focus each time on a different aspect. But really what it comes down to is all of my goals are related and tied to each other. My food choices fuel my workouts, my workouts take time that I used to spend on other necessities and free time, the less efficient I am in getting my To Do's done takes away time from leisure, which ends up costing me sleep so I can unwind, and the lack of sleep affects my food choices and my workouts. This challenge I am trying to focus on all these aspects and balance everything in such a way that I can meet my goals and live my life at the same time. I am hoping that finding a way to balance these will help ensure more win and less suck. It's getting closer to my summer races and events so I want to try and lock down the foundation so I can focus on training for those events. Main Over-arching Goal: My goal is still to lose bodyfat and gain strength. I still haven't been to Onederland but my ultimate goal is somewhere over that rainbow. Main goal for this challenge: Make progress on fat loss and running time/endurance. I don't care how much progress but I'm tired of maintaining. I had this intricate points system all worked out for this challenge to facilitate this balance and accentuate the ties between my goals but then I realized that every weekend this challenge I have trips and plans that have a high likelihood of derailing my goals. So I simplified the points and will work around the weekends to mitigate the damage. For this challenge Wonder Woman will be borrowing some web weaving skills from other heroes and using the lasso for defensive maneuvering. I am hoping have a solid web during the week will be my safety net for the weekend. The Woven Web I'll be focusing on 6 habits this challenge that will work together to weave the web. Each week will be scored based on percent of goal achieved and recorded on the chart below. I'm not really expecting 100% on all of these goals but by tracking them using the web-like chart will be an easy way to track my success for the 33 days of the challenge and also allow me to quickly identify weak points. It is unlikely that any of these goals can be 'made up' at a later date if I miss them so any misses just go down as misses and I'll just see how many there are. I can track the number of successful days and shoot for as many as possible. I am also hoping this chart helps me to turn any misses around quickly so that I can save the following day and not get stuck in a downward spiral. Goals Eat Well (Macros) CON - Hit MFP macros every day* Lift STR - Lift 3 times a week Sleep DEX - Get 7 hours of sleep a day Conditioning STA - 3 cardio days, most likely 2 runs and 1 ruck Demolish Tasks WIS - Set 3 daily tasks and accomplish them each day. This should incorporate FlyLady, personal tasks, school and scout tasks. Leisure CHA - Find time to do some leisure activity at least 5 days a week. (TV before bed on my own doesn't count as this is part of my routine, but setting time aside to watch something with LordShello or the kids counts or watching a movie, as do other quality time activities with them or self care things like pedicures.) *Variance days may be scheduled in based on Winning the Weekend and this will be incorporated into the goal. Winning the Weekend Since there are pitfalls every weekend this challenge, I will be setting unique Weekend Protocols for each week's pitfall. This will allow me a little wiggle room as far as workouts and diet and also force me to make plans to accomplish as much as possible and prepare for the pitfall in a sensible way. Though I may not be able to get some workouts in, I will continue to score that goal with the same set goal as listed above; the food goals may be relaxed a bit. Weekend #1: May 6-8. Mother's Day Weekend. I am travelling to my mom's for the weekend. Weekend #2: Girl's Weekend. The boys will be off camping. When it's just Peach and I we can get a little wild. Weekend #3: Mom's campout. I will be camping with my son's boy scout troop. Weekend #4: Memorial Weekend. Perhaps won't be a huge pitfall but I better make plans to ensure this. Side Quests There are some other things I'd like to keep up with. I'm not sure how they fit in the scoring system. Maybe I'll make a reward system for these... For the daily tasks I still have a tendency to put off some things. I started the 3 daily tasks as part of the PVP for last challenge but when I am thinking about what to do each day, I will forget about big tasks that need to get done and then I'll remember them later and they never make it into the rotation. So I'm making a list. Ideally, the Demolish goal will incorporate these tasks but in the event that they don't they will be documented here and I'll get some kind of bonus point for getting these done. I also have some specific rucking goals I'd like to get to. Ruck WOD Ruck with coupon Long Ruck KonMari Get passport paperwork done. Student Loan paperwork Write Final Export class data for Canvas transition backup laptop and send it for repairs Wonder Woman is taking a break from villain PVP's. I feel like this is already a lot to balance and there isn't really any room to make additional goals. Plus I've signed up as a villain in Rurik's challenge and I'll have to battle for Pancake Glory in the Doodlie PVP. The Villain Face-off's will resume at a later date.... In the meantime, villains are scheming....

I love the smell of a new challenge! For this challenge I chose the theme 'Avengers - age of Utron' My challenges Food: When in a hole: stop digging I will aim for 1600 kcal a day on AVERAGE. Last challenges I aimed for 1600 max each day. I'm changing this, because when I go off track, I really go off track because I have nothing to lose anymore (challenge wise that is). I stop counting and just eat whatever is in the house. Average of 1600 kcal or less: A Average of 1601 - 1800 kcal : B Average of 1801 - 2000 kcal : C Average > 2000 Kcal: D Exercise: Just do something Goal: 16 hours of exercise (4 hours a week) This can be anything. Dancing, biking, running, swimming, yoga, lifting. If I feel low on energy (like during shark week) walking is acceptable too. 14-16 hours: A 12-14 hours: B 10-12 hours: C < 10 hours: D Demolition: Get your life together Last challenge Def used 'Demolition', which she invented inspired by Briniel, basically you think of 3 things each day you want to achieve and I really, really like this idea! So I'm stealing it Since my theme will be 'Avengers' the name 'Demolition' makes sense (they really make a mess every time they save the world ). I will think of 3 goals each day that I want to accomplish There will be a Hammer, Shoot and Smash goal Clearing all 3 goals will earn me 1 point. Completing 2 goals earns me 0.66 points, 1 goal 0.33 points. 28-33 points: A 23-27 points: B 18-22 points: C <18 points: D Cool spreadsheet Reward: Average = A Average = B Bodylotion Average = C Nice tea

My fitness journey has had many ups and downs over the past few years. mainly downs. I haven't had much if any focus on my life in the past 2+ years now I have enough excuses to fill a fleet of longboats. The last 5 months have been by far the worst in recent memory. I started to buy a house, lost my job, almost lost the house, due to loosing the job, spent 2 months unemployed and almost 10K in rent over 3 months from the apartment I moved out of and "renting" the house from the sellers. finally I found another job, but took a 20K pay cut and now have a nearly 2 hour commute to and from work. Then I find out the news that flips everything around which also still really hasn't hit me yet, but my wife is pregnant now so I need to change things and start getting my life in order. I changed gyms since I no longer live near the one I was going to and this one is actually cheaper, bigger and is actually much better. In order to force myself into some sort of accountability I got a personal trainer for 2 days a week. This way I am forced to go to the gym at least twice a week which is better than the 0 I have been going. It will also help me get a solid base down which is what I think I was missing I had no base and when I didn't see results I would just say fuck it. It also forces me to budget that money for when the kid comes along that it won't be too much of a shock to the finance situation. The start of this quest will be quite humble and simple at the start. This is about finding myself again and creating a base. Train like a berserker! Train 4 times a week for 45-60 mins and will be broken down into the following format: 30 mins of circiut training 15-30 minutes of high intensity conditioning or steady state cardio Eat like a Norseman (mostly) I'm going to track what I eat, but wont be calorie counting. I have not had success in calorie counting or macros in the past. instead I will be using updates as a form of food journal. foods to focus on: lean meat and eggs fish veggies and salad stuff nuts foods that are meh. good for you, but in moderation fruits legumes steak and beef oats foods to minimize bread rice pasta beer That's it. two goals I can't break this down any further. scoring: I will be using the honor system here. I know what I'm doing. I know eating a while pizza with some beer is not a good choice when I have salad stuff in the fridge, but am to lazy to make it. weight - 277 BF - 40 USMC BF waist bicep thigh

Main mission: To get back into a positive and healthy lifestyle I'm suffering from a tequila induced tailbone injury from last month in Cancun. Lots of exercises have been making it worse, namely squats/lunges/planks. I've been making some improvements, but I need to take care of my bod and let it heal so I can go harder next challenge. Next challenge I want to get back into my twice weekly Fitness Blender, climbing twice a week, and really making some progress in my fitness. Here is where the all inclusive tequila madness took place. 10/10 would do again (minus the fall) Goal 1: Fitness: Workout at least 180 minutes per week Make it to the climbing gym at least three times per week. Some form of hiking, climbing, yoga, kayaking combo. A - 180+ minutes B - 150 - 179 minutes C - 120 - 149 minutes D - 90 - 119 minutes F - <89 minutes Goal 2: Fitbit Business I want to walk at least 10,000 steps 3+ days per week and hit a total above 55,555 step/ week because why the hell not?? A - 3 + day/ 55,555 steps B - 2 days / 50,000 + steps C - 1 day / 44,444 steps D - no days / 40,0000 steps F - no days, no steps Goal 3: No granola bars or processed foods at all Kind Bars and Lara bars are just way too easy to grab and eat, especially when they are free at work. I must replace my granola bar addiction with a fruit/veggie/nuts A - none per week B - one per week C - two per week D - three per week F - four per week Goal 4: Only one caffeine per day during the week. Life Quest: Organize/ clean/ throw away junk Each week I want to go through at least one room/closet to prep for moving next month! Get rid of all the junk.

Welcome to the Doodlies - Cuddle Edition! Sign in sheet Do you want to be a doodlie, but you aren't on the sign in sheet? Look for our nuthouse division, they are still hiring. This challenge there will be no losers, only winners. Off course it's completely optional to participate in the pvp, as always. This is what we are going to do: . So every point you earn, you'll earn for all the doodlies. The reward is up to you. Let us know: what will be your reward when we get the bronze prize, the silver and the gold prize?

Briniel finds her focus Last challenge, I learned a lot of new things. I found out what works and what doesn't, learned a lot about procrastination, about bullet journaling, about what makes it difficult for me to stick to my goals and what makes it easy. This challenge I want to build on what I've learned and focus on what works for me. I contemplated adding lots of new stuff (new workout routine, new diet plan, new rangerbrain), but I think it would be nice to have a challenge where I just do what I've been doing so far, strengthen the habits I've made and kinda build the foundation from where to try new things. So, I will continue what I've been doing because it is working and because I believe it's the right path. I have set up another habit tracker for next month which includes all my goals. Last challenge I felt like my goals were all over the place. Some in my habit tracker, some on my challenge spread in my bujo, some only here on NF, some only in my head... so this time I will focus them all on one page so I can see at a glance what I need to be doing. I'll walk you through it: The top part is my housekeeping tracker. At the end of the month there will be checkmarks (me) or x-es (boyfriend) between all of the dotted lines. I added things that I want to do once a month at the bottom. The bottom part is my habit tracker. I divided it to include both daily tasks and things that I want to do 1-5 times a week. do my miracle morning (details can be found here) do a darebee gravity HIIT workout (I will probably adjust these in the end because they get a little rep-heavy towards the end, which I really didn't like with the last of their programs that I did, changed this to HIIT, because gravity was a little rep heavy from the beinning , star: did more than one workout) do the daily dare (star: with extra credit) drink more than 3l (raised from 2,5l last challenge) avoid added sugar and white flour (avoid, not cut out, so there's some wiggle room here; half-filled: had a little snack/treat but no complete outside the rules meal) eat veggies with two meals (half-filled: veggies with one meal, star: veggies with all meals) be outside for the sake of being outside (half-filled: went oustide only because I had to bike somewhere or had errands on this part of the river) play with the cats 2x (half-filled: played once or when they weren't really in the mood, star: had a clicker training session) write down my spendings in an excel spreadsheet Then there are things I'd like to do regularly, but not daily do one hour of job hunt work (this could include finding open positions, writing applications or getting info on further education, 5x/week) read for work as part of TMM (5x/week) volunteer at the local donation center, by collecting garbage at the river or by other means I can think of (at least 1x/week) call my parents, grandma and/or brother (at least 1x/week) meet friends in person (at least 1x/week) and host a social event at my place (2x/challenge) declutter some area of my flat (I've got a long list of things that need to get done and want to cross of 6 things by the end of the challenge) practice singing (additionally to any lessons or rehearsals, 2x/week) floss teeth (every other day) do some sort of physical activity for at least 30 minutes (workout, running, biking, inline skating, badminton, swimming... could be anything, 4x/week) So this is a lot of stuff, but it's all stuff that I've been successfully doing last challenge. This time around, I will focus on moving forward - my priority is the job hunt. I've been making more and more progress here every challenge, but it's time to give this my all. I know there's a lot more that I can do and I will go and do it. I will work on this as much as I can. I don't know whether I'll have a job by the end of this, but I know I will have done all I can. on what's been proved to work - I will use my habit tracker daily. I will figure out something for the pomodoro timer which was a great tool last challenge to tame the monkey. I will also remember to enjoy my time off, whether I've already done everything for that day or not. on being in the moment - what bothered me most last challenge were half-assed bricks - when I wasn't really productive, but not really relaxing either. So there won't be any more of those. I will either focus on work or focus on play, but I won't do any multi-tasking. This includes eating in front of screens or using NF/fb at work. When I work, I'll work. When I sit, I'll sit. When I relax, I'll relax. There was a quote about this somewhere, but I can't find it right now. When something goes wrong... when I find myself losing focus, when my thoughts wander, when I loose ground... I will use buddhify to refocus. It has lots of different meditations for all kinds of situations. I will sit down for a few minutes, take a little time off to remember why I'm doing this and what my focus is and continue being awesome

Hello again. I took a break from the adventurers last challenge and adventurers over to the druids. But I found myself doing more wandering than meditating (or levitating.) So here I am. Back again. I'm not one for introductions, but your more than welcome to go through my past challenges/intros in my signature links below. For the next eight to ten-ish weeks I'll be working towards the end game in my ir quest. Graduating college. My goals will be more towards productivity that progress me towards walking the stage. The rest of this challenge will be me working towards finishing this semester. This one raps up a few weeks before finals start. I've got a few more assignments left before then and I want to see how quickly I can get them done before the next challenge starts. [Edit: I'm dropping all the app goals] Staying Hydrated - Drink 100oz per day (try not to kill your plant) Trekking the Distance - take 10,000 steps per day (discover new planets) Study Time- study 40hrs per week (perform 80 pomodoros) Staying Ahead - stay at least one week ahead of all assignments Distractions - limit time on computer and iphone to x hrs