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Short introduction: Hi, I'm a 30 year old guy from the Netherlands and I own my own playground (aka a gym). We teach powerlifting, weightlifting, kettlebellsport and bodycontrol (Rings, Floor, etc). As i've heard is pretty usual for trainers / gym owners, I never seem to find the time for my own training. Therefore, this challenge is aimed at making that time. I prefer to play in the rings and on the floor. This is me, one and a half years ago. Goal 1: Playing in the rings and on the floor! Preferably 3 times a week. I will train 2 times a week in the rings, and once a week its "playtime" on the floor. This will be exploring movement, from tricking to floreio like movements. The training on the floor won't be structured. Ill take this time as it comes. Goal 2: Get all the sleeps! On average I get 4-5 hours of sleep.. when I'm too tired the first thing that goes is my own training. So if I want to change that, I'll have to focus on getting more sleep too. The last 2 weeks I've gotten 8 hours a night, which is brilliant so I'll try to stick with that. Goal 3: Shoot and edit video material! The website for our gym is going live in two weeks, for now it's going up with placeholders, but I'd really like to get it filled with quality video ASAP so people can get an idea of what our gym is all about. I'm already working on collecting a lot of good shots and I'd like to get started on editing some video soon. As a bonus, my girlfriend (KB Girl) and our team are going to the kettlebell world championships in 3 weeks and it'd be really cool to make a video out of that aswell An example of my work. Goal 4: Sticking with Nerdfitness! I've tried a challenge once before but it quickly became overwhelming to try to keep up with everyone else... This time i plan to update 2 times a week but put no pressure on following others- it's about having a place to keep focus on achieving my own goals.

I have procasted nerdfitness for quite some time now so now its time to take revenge. started late so this will be a 4week challenge only Fitness goals: #1 - KB Training at least 3 times pr week (have a kb certification examn at the end of september (2*12 jerk @32kg and 100 snatches @24kg so need to get moving #2 30/30 squat challenge & 7/30 hang challenge every day for the rest of the challenge (have 2 ido portal workshops in september so need to be prepared #3 Practice yoga at least 5 times pr week Lifestyle goal: #1 Post update at nerd fitness every day for the rest of the challenge sorry for the delay

Main Goal: Become world champion in kettlebell sport. (shooting for the stars!) Where I'm at: Since joining NF in june last year I went to my first international competition, finished my kettlebell-trainer degree + physical tests, set up a small group training, found 14 people crazy enough to train with me, taught my first couple of workshops, won the dutch national championships and did my first set with the 24kg kettlebell which qualifies me for pro division internationally. Last challenge was focused on competing with 24kg for the first time, I can happily report that I did not drop it on my head! So this challenge (nr 8) I need to take a bit of a mental break and focus on different things. Goal 1: follow the program Need to find a bit of a groove with my regular training schedule. It's so different when not working towards a competition.. #strength training (legs and shoulders) 3x a week, #kettlebell training (just maintaining) 2x a week, #running (maintaining endurance) 1x a week. Goal 2: movement practice and play Do fun things, learn how to play, be a better mover... next to my regular scheduled training I'll try things like kb juggling, some jumping/parkour, ido portal style flows, handstands, bouldering/climbing? Who knows- anything goes! Suggestions are more than welcome! #three times a week, try something fun! Goal 3: meal prep Eating more healthy, more protein and maybe lose some weight are my goals. Diet can cause a lot of anxiety for me.. luckily my little sister (who lives with me) wants to team up with me- together we'll prepare our food for the whole week, freeze stuff, pack lunches etc. She's the boss, i'm the assistent (with the moneys, hehe). #by the end of the challenge be a regular meal prepping star. Lifegoal: gardening Last challenge I started setting up my new garden to enjoy during the spring and summer. I want to finish this project and get in the habit of actually taking care of my plants instead of leaving them to die or thrive on their own. #make a list of things to do (buy a bbq!!!), #get maintenance into my system If I weren't a kettlebeller, I'd do this kinda stuff full-time.

I'm doing the 30/30 squat challenge found here. I'll let Ido Portal do the talking.. -- Squat - basic human position. Original human use: REST For the next 30 days spend 30 minutes a day of ass to grass, relaxed spine, flat foot squat. Simply - set up a timer in your smartphone for 30 minutes and every time you go down to the squat - let it run. (Speaking on the phone, waiting for the train, etc..) Commit and get HUGE benefits in mobility, knee and hip health, digestion and more. Make sure to post a BEFORE and AFTER. Rules of thumb: 1. No REST days during the 30 days. 2. Relaxed spine - no need to try to remain erect or with neutral spine. Its a RESTING position. 3. Width between the feet - around shoulder width apart but should be individualized and experimented with - aim for maximal depth and relaxation. 4. How much feet should be turned out or should they be facing forward? Don't let anyone sell you the idea of ONE perfect position - this should be individualized and experimented with - aim for maximal depth and relaxation. 5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day. 6. Footwear? Best - barefoot. Second best - minimal footwear. 7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground. 8. True sign of good squatting? When you get tired from STANDING - you squat and not vise versa! True story! 9. How deep should you squat? There is only one answer - DEEPER. --- And some creative ones if you feel like it. It would be great if you joined the Facebook group to spread the word further. Squatters unite!