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WELL MAYBE NOT THAT BASIC RYAN... Hey sexy nerd peeps! So the last few months have been...challenging. I got injured in November and that derailed things for a long time. Christmas followed and my journey down the road of eat all the things has been a costly one. However, I have had my freak out pity party and it is time to move forward...by looking back. I've been rereading some of my previous successful challenges to see what made them successful. Those things are - keeping it simple, and tracking all the way through. MAIN QUEST: MORE MUSCLE. LESS FAT. I have seen and felt in myself the different body composition can make. Steve is right, diet really is 90% of the battle. With that in mind, the focus of this challenge is correct nutrition. My PT has put together a new meal plan (Paleo/Primal, very low carb, bit of dairy) for me which I've been following for the past 5 days, and I already feel so much better for it. I find it much easier to stick to something if I'm tracking it, so that will be part of this one goal. #1. Hey girl, eat clean, track everything. Follow the plan, and write it all down here (skip to end of thread for current posts). 42 days in the challenge so... A = 42-38, B = 37 - 33, C = 32-28, D = 27-24, F = 20 or fewer. Side quest - Hey girl, post all the way to the end. For the last couple of challenges my posting has been horrendous, starting off well and then drifting off towards the end, not being around for others, generally being a bit selfish and lazy. Part of this challenge will be to post regularly, grade appropriately and review weekly. I know its more important to do the things, than write about the things, but its much easier to track progress with consistent recording (duh!) A - 6 reviews, food log for every day, at least one post on another thread per day B - 4 reviews, food log for 30 days, four posts a week on other threads C - 3 reviews, food log for 20 days, three posts a week on other threads F - 2 reviews, food log for 10 days, two posts a week on other threads THANKS RYAN. That's all folks. Here's to a cracking six weeks with you lovely people. P.S. Please feel free to scatter this thread liberally with Ryan-y goodness. It makes everyone happy, especially Dom and Mitch

Hey sexy fit nerd rebels! Happy 2014! Its time for a new challenge! And not just any challenge, the first of a brand new year. Smells like...fresh grass and...possibility... Now usually, this time of year is littered with people making mad crazy plans, massive life overhauls and vowing to be a completely different person by February. But rebels, we know that huge, sweeping changes are not the way forward. Oh no, it is the small daily shift, one more rep, ten minutes earlier, saying 'I don't', that breeds habit change and true transformation. So, with that in mind, I am keeping it simple. This challenge will focus on something I have neglected for too long, a small change, that will transform everything. I recently re-read a few of of Steve's old articles, personal responsibility, 3 words and productivity, plus this link about doing things once, because I've been feeling lately that I've been leading an inefficient life of unfulfilled potential. I have some big plans for this year, including moving out and getting into vocational dance school, and for those things to happen I need to make more effective use of my time. #1. Do it now. Do it once. This applies to all aspects of my life. If I am reading an email, I respond to it straight away. If I strip my bed, I remake it with clean sheets right then. If I am cooking, I wash up as I go. If I use something, I put it away as soon as I'm done. Obviously this will be a work in progress, and I won't become perfect overnight, plus there are some things that I simply won't be able to do immediately, but I need to complete the things that can. I'm not too sure how to grade this one yet. Watch this space. #2. Multitasking is a myth. One thing at a time. Again, this applies to my whole life. No more watching TV while reading a book, eating and texting. One thing, done well, at a time. The exception to this will be listening to music while doing things such as working or cooking, working out etc. Again, unsure about best way to grade... And, a little something on the side... I don't eat sugar, aside from the honey in my morning yoghurt or my post training smoothie, and I don't eat bread. This is a goal I brought over from last challenge. The bread went well, as did the sugar...for the first two weeks. After that it got a bit messy, so this time around I'm making the sugar slightly easier but giving myself Sundays to have sugar if I really want it. I am a massive perfectionist, and often when something goes a little bit wrong I have a huge overreaction and decide I may as well give up because I've ruined it already. (Brilliant, well done Ems). So, in a bid to prevent this, I'm hoping that by building in some flexibility I will be able to tolerate less than 100%. Seriously am my own worst enemy sometimes. Grading will be simple for this, no bread, and only non-honey approved sugar on the six Sundays. Maximum. Hey girl, I think your challenge sounds great. Thanks Ryan Let's do this. NB: I'll update with better grading.