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  1. Work. Workout. WTF. I am finally, thankfully, working again. But with that comes a lot of, well…. Everything. I don’t have a 9 to 5 sit at a desk job. It’s a standing, moving things, making food, and dealing with lots of people face to face job. With a seemingly constantly changing schedule. The unofficial goals of this challenge: don’t let anything burn down, don’t make anyone disappear, and don’t mouth off to the wrong people. The real goals: wash my face, have breakfast prepared, and update my dry erase wall calendar when something changes. Also to keep following September’s exercise plan. More details to come.
  2. August is usually pretty miserable when it comes to the weather. It pretty much just totally sucks. So I need to take care of myself so I don’t turn into a puddle. Or a fried egg. Both are pretty unappealing fates. Looking back at my last challenge, it was really successful. So I think I’ve found a system that fits me nicely. The basic concept is to ramp up the goals over the course of the challenge. And to utilize a cork board I have over my headboard, with my tracking sheet as the focus of attention. It has stickers! Going into this challenge, I’m adding in a ranking system, plus a stat system I first introduced last fall. The ranking system classifies things as a goal, habit in training, or habit. A goal is a new or modified goal. A habit in training is a goal I succeeded at from my last challenge. And if I keep succeeding, it graduates to being a habit! My stat system lets me group the things I’m working on into five different categories. It streamlines things in an app I use to help me track. Plus it’s cool. Mostly it’s just cool. And fun. The stats are Strength, Dexterity, Constitution, Sanity, and Charisma. Now, on to the actual Things! Which I’ll be starting during zero week. So, now. I have two habits in training, taking my AM and PM pills (Sanity), and staying hydrated (Constitution). I did very well on these last challenge. So, I need keep doing them every day so they become ful And then I have my new goal: washing my face. I’m going to build this up to doing it every day. I’m starting with twice a week. And then add one to that each week. Finally, there’s my Training Program. I’m not training for anything specific, but that sounds better than workout schedule. It is a challenge goal, but it’s written as a monthly schedule, instead of following the actual dates for the challenge. So, to round out July, I have a kettlebell workout on the 26th, 28th, and 30th. And on the 30th I decide if I want to move up in difficulty, or keep it the same. Moving into August, I’m adding in walking (Constitution) on Sundays. And the kettlebell workouts (Strength) will be Mondays, Wednesdays, and Fridays. With a work in progress plan for what to do when I have a week long migraine. And I think that’s about it! For anyone that doesn’t know me, here’s a few things about myself:
  3. Hullo! Short catch-up blurb since I missed two challenges; recovery from ppd/covid/whateverthehelliswrongwithme is going with ups and downs but mostly in the right direction! it has helped IMMENSELY that our un-locking-down finally reached reopening of our gym. It has also helped a lot that my mom had her first vaccin shot and will get her second next week.. and me and most of my friends+family have at least booked appointments. I think the good weather is also helping, even though the pollen are definitely trying to kill me I very nearly bailed on joining this challenge because the introspection still turns gloomy, well worn brain path I guess? So F that, I'll use this challenge as a way to re-train my brain. Think coachy thoughts to myself; No, I'm not where I thought and hoped I would be, but I bleeping survived! Yes I get that there are a million things to fix in this chaos of rebuilding and that it is hard to know where to start, so just pick something! In fact, how about instead of trying to fix the hard things, your weak points.. how about we double down on what's going well already? No matter how bad things were, I've been training. Lets level that up! Main lifts (at least) twice a week For me that's deadlift, squat, pull-ups and jerks. They can take many forms, but track and make sure you're adding weight/reps/whatever. I've been doing these, but really half the time I'm just putting in some reps, just maintaining, not making a conscious effort to improve. Time to get STRONGER! 100 kettlebell snatches everyday If I'm ever going to not suck at snatch then I just need to put in the reps. So let's lower all barriers and remove all perfectionism. Low weight, 100 reps, takes 5-6 minutes. (I'm not going to make every single day, but shoot for the stars 'n all that yknow) Daily miles Cycling or walking/hiking, I don't care. Sun and green is good for me. It can be just a stroll around the park or cycling into town for an ice cream or 3 hour hikes, it's all good. This one I should really be able to get every day. Do some woo-ing The title I came up with made this pop in my head- and why not right? It's spring. It makes us happy. And it could use a boost. First year of a baby's life isn't a great time in your sex life anyway, but all the stress and blaahhhh hasn't helped AT ALL. I'll make a plan. Get the other party in the mood. Slow woo-ing. I'll actually update on this, but I'll avoid tmi in fact it'll probably be more about small acts of service, y'know, doing some laundry, making sure he has lunch to go, making us a cup of tea after the kids have gone to sleep x) maybe even make some effort with my hair xD
  4. I love the movie Princess and The Frog, and the character Tianna Tianna's dream was to own a restaurant. She knew that in order to reach her dream, she would have to work hard. Work hard goals 1) Make a master list of things I would like to accomplish this challenge 2) Each week;write out a small list of things I want to complete that week; 3) Each day; write out a list of things to do that day Reward: Weekly 80% completed on tasks earns .5 points on Constitution Work Hard Strength Goals 1) At the end of the challenge I will like to be able to clean and press the 30 # bell 3 times. Right now I can c&p it 1 time To achieve this goal, my plan is to follow the Enter The Kettlebell program, cleaning and pressing the 25# kettlebell 2) At the end of the challenge, I would like to level up on my L-sit. To do this I need to do 2 sets of 5 L-sits, with good form. To achieve this goal, I will work through the exercises in the NF L-sit tutorial Reward; 1 point for strength if I lift the 30# bell 2 times, 2 points if I lift it 3 times (with good form) 2 points for flexibility if I level up on the L-sit Prince Naveen; Tianna needed Naveen to remind her to stop, play and take time to enjoy the goodness of life. Summer is a nice slower pace. I want to take time and enjoy life.Sometimes I need to schedule it in. So , I'm going to make a point of having some of my lists be play things. Other times, I will just use my freetime to play a bit Tianna loves to cook.I do to. Yesterday,I made some dairy free strawberry ice cream, that was amazing. I want to play around a bit with ice cream recipes this summer and find some favorites Geocaching! I've gotten away from weaving , so that would be nice to happen Reading,and laying in the sun reading= heaven having my friends over for scrapbooking Other stuff: Going to be doing more yard work. Also, big project this challenge is finishing the bedroom redo. Going on walks. Not trying to lose weight. Not going to even try to be particularly concerned with the weight. Trying to come at it from a positive mindset. Eating veggies, some carbs, and a good amount of protein makes me feel better. Also keeping up with the water And adding in some magic, hopefully I will accomplish my goal Quest goals to be done by challenge end invite friends for scrapbooking party paint trim get 80% of guest bedroom list completed clean deck trim rhododendrons if time start getting rid of ivy Week 1 quests paint trim help with wedding reception look at closet organizers -forgot about this. bonus- if time trim rhodies a bit 2nd week goals look at closet organizer find a place to geocache for next Monday clean deck week 3 repeat week 2 quests Week 4 closet organizer- in progress email friends scrapbook list for backyard projects
  5. After a depression & no motivation break, I’ve returned. Yay me! A little bit about me first. I’m a gamer who enjoys music, hiking, and photography. I would love to learn parkour and snowboarding. I’m a non-binary asexual person who is on the autism spectrum. My two biggest weaknesses are that I’m a perfectionist and vain as hell. And I struggle with depression and C-PTSD. This is a 3 goal challenge, designed to build up to what I want my actual goals to be. #1: Build up to exercising every other day. I’ve written down the days I plan on doing an at home kettlebell workout. The 4th, 8th, 11th, 17th, 19th, 21st, and 23rd. It roughly translates to progressing from twice a week to every other day. Or something like that. It makes sense visually on a calendar. It’s a beginner workout that I was doing the last challenge I was here. So I already know how my body deals with it, and that every other day won’t physically be a problem. Mentally, it might get a little rough. #2: Take both of my meds every day. I have a morning medication (mood stabilizer), and a nighttime medication (anti-depressant). This should be relatively easy. I just easily forget to take them no matter what “sure fire” methods I’ve used to make it easy just do it. For my first challenge week, the goal is 3 times a week. And then 5 times a week. And finally the last week is every day. #3: Hydrate myself. And being hydrated is drinking however much Plant Nanny 2 says I need. Which right now is about six 16 oz cups. I’m counting everything I drink, except any alcoholic beverages. And how many days is exactly the same as the take my pills goal. 3, to 5, to 7. I’ve set up a cork board in my room to track everything. There’s a couple papers with the days/numbers written down. And I get to put a sticker when I do a thing! Because stickers are awesome, And yes, I’m starting today.
  6. Im back with good news! The MRT pics of my brain came back and Im healthy! No multiple sclerosis, no early dementia. just a healthy brain in a fairly healthy body. lets celebrate, people!!!!! June is also midsummer night ( 21.) and my birthday ( 25.) plus summer holidays are beginning on the 21. here as well. uncork the bubbly! goal one: exercise for 15 to 20 minutes every day. you can choose between yoga, stretching, bodyweight circuit and kettlebell circuit and walk around the block. just do one of these daily during afternoon/ early evening hours. ( the hikes with the dog are a habit now, no need to concentrate on these). goal two: drugs. 2 glasses of wine max/day ... also reduce smoking gradually every week. starting point: 25 cigarettes a day, then one cigarette less every week. goal three: start duolingo again. this time try Italian. 5 to 10 minutes/day. goal four: find work project. I am broke af and need to do something small everyday to end up with a plan for an additional income after the summer holidays. Students are not enough. I started reaching out to contacts and have to decide what to do and apply for funds pronto. happy to be back!!!
  7. Is challenge time, yes? Very well, then. So this looks like another clean up challenge, and I've not done those very well in the past, so it's worth asking why I came back to this. I would answer that things are different this time and that I've got more investment in cleaning things up. After completing the GMB Elements program, I got into Vitamin because I wanted to focus more on bodily control versus some of the other stuff. Vitamin is best understood, really, as a 'intro to tumbling' course. I like it a lot. But it requires a lot of room, and a lot of my space is taken up with useless objects that have really been needing to be disposed of for a while now. In order to facilitate this, I'm allowing myself a reward if I get the thing done: a double-end bag. Astute observers will note that this is not the double-end bag I linked to last time I mentioned anything about this; the reason is that I found a local outfitter who does this kind of thing. I've bought from them in the past. They have good-quality product and I like to keep the money local if/when I can. Only catch is, a double-end bag requires a lot of space to work because of the way it bounces and moves, and I'm going to need room to move around it, so. The only way the reward makes sense is if I complete the challenge, but it's also something that I want. So... yeah. So, I'm going to have to clean things up. But there's more to cleanliness than just the physical thing itself. There's also cleanliness in sleep and cleanliness of mind, among other things, and these are things I need to work on too. The set-up, then, is as follows: 1) One Box Of Stuff A Week Exactly what it says on the tin. I think I could probably do more than this - and I may have to, even - but I want to make compliance as clear and as simple as I can. In service to this, there's a sub-goal - keep my kitchen sink clear of dishes. I can do this on the daily, and have been for about a week or so, and I'm surprised at the itch it builds to actually get things done. I say, as I do absolutely nothing else. 2) Bedtime by 01:00 This is a longer-term goal. With 1/2 vaccinations done for me and with my loved ones being vaccinated or else exposed to the point that they're apathetic, I'm going to be able to return to the mats in a meaningful way sooner rather than later. I'm going to be returning to the MMA place I was going to before. They've changed their schedule somewhat and they're allowing for no-gi grappling in addition to the gi stuff and the striking stuff. Only catch is, it's early - like, 18:00 as opposed to 19:00 or 19:30. I don't get out of work now until 18:00, and I won't be able to do anything about that for a while yet. But, I can get to bed earlier, and I can get used to being up earlier too. Worst case, I just get some extra sleep. 3) Meditate 6 Minutes A Night 5 minutes was dope. 6 will be doper. And, that should do it. I'll log training here as well, because why not? I've been keeping up with the Apple A Day kettlebell program, and in order to keep my sanity, I've allowed myself to start rolling a D8 to figure if I'm doing 1 or 2-arm swings that day. My longer-term approach is to eventually work in kettlebell snatches and Dan John's Armor Building Complex, but the hold-up right now is that I haven't got the point in Simple and Sinister where I'm doing TGUs with the 8-kg bell yet. That's the neat thing about Simple and Sinister - you get a good base of GPP and also get good at the fundamentals of kettlebells, so it can be used to limit yourself to stuff you can actually reasonably handle. This is something I need help with too. And, uh. Yeah. I think that should actually do it. In life news, I'm looking at trying to do the work of building a Tenant's Union around here after my landlord decided to get rid of my (admittedly shitty) neighbor under sketchy pretenses. Because she doesn't deserve that, and also, it's a gatdang pandemic. Should be interesting.
  8. To continue with the acronym… Those that have been following for a while know that in 2019 I was doing really good hitting my goals, so I went back to see what I was doing then that was working so well. I've been more lax this year on the food aspect (thanks Covid) With D cooking her fair share making a detailed plan is a little more difficult, but that's only one meal a day every other week so it shouldn't derail me as much as I've been letting it. Making sure I stop eating when I'm supposed to is the biggest challenge with food, since what I eat is generally good. We've started something new with this, we both were tired of creating menus, shopping, and cooking (even though shopping means ordering online) We decided to each purchase our own meals (usually frozen, sometimes just veggies and protein) every two weeks on Tuesday we rotate who makes their tacos, and make enough for two weeks and every Friday we order from a local pizza place that makes a cauliflower crust so amazing you can't tell that's what you're eating! Doing this has helped immensely with portion control and I've lost about 5lbs so far. I've also been tracking just to stay aware of what and how much I'm eating. I'm doing better at making sure my workouts happen, I have a treadmill and workout equipment at home, there is no good reason for this not to be a priority, until I feel comfortable going to the gym again. (I live in FL, my governor is an idiot, this will probably not happen soon) Reminding myself how good I feel and not letting my brain make excuses are helping...my much needed motivation is I have a birthday cruise to prepare for and I need to be in shape for season. Running around a ballpark is probably not going to be easy with a mask on, so cardio is important! I may not be running around a ballpark this year, we'll find out this challenge (probably week zero) Workouts are still a priority though if I get another job my schedule may have to change a bit. Sleep is essential for these goals as well, I struggle to get 7 hours a night, not because I go to bed late or get up too early, it's because sometimes I wake up in the middle of the night and my brain won't shut off! Updates need to happen to hold me accountable, and extra stuff needs to happen because I have a tendency to hermit away, and they say all work and no play...but I'm anything but dull The Plan... Cardio - Three interval runs/bicycle rides/HITT Workout, and one strength training a week. Update - Post in thread three times a week. Track - Sleep (at least 7 hours a night) Food (eat when hungry, stop when full, track to be mindful) Extra - Rides, 5k's, events, and any other random stuff goes here Done - 🌈 Not Done - ❄️
  9. New challenge time everyone!!!!!! I only just clued in today...no one told me 18ck made sure to tell me :') lollll GOALS MOAR WALKING 🐴 1 walk per week MOAR KETTLEBELLS 🐴 2 KB workouts per week FOOD CONTROL ACTIVATED 🐴 Track full day of calories 🐴 2000kcal goal per day (+/-300) 🐴 90-115g protein daily I also plan to work on the Spring Cleaning Mini Challenge for decluttering and I joined the Weight Loss PVP which runs until June 7 for accountability. And that is it for my challenge!
  10. I have thought about how to get out of my funk and found an easy cure: new beginnings are what I live for. so today I start a new challenge. the game is to get out of different wards in a hospital, win and move in with the girls or lose and dissolve slowly at "Shady Pines" orthopedic goals: walk a minimum of 30km each week. Do this just like last challenge, by hiking 2 to 3 times with dogs and friend and moving the dog daily. do an early evening session 3x/week of the NF bw circuit or kettlebell workout. I may be alternating those ... psychiatric goals ( addictions): back to the old game of limiting the cigarettes to 25 each day. bonus if I get down to 20 again! have 2 alcohol free nights per week, 5 days with little to moderate drinking 1-3 glasses of bubbly/wine eat veggies daily and stay in your caloric budget. neurological goals ( brain function ) do Duolingo French every day whenever you feel upset or hyper: meditate sleep 9 hours/ night ( this might seem a lot but Im taking medication that makes this necessary ) the cafeteria and garden goals: do something fun and creative 3x/week.. keep looking for a creative project tend to your garden see you guys tomorrow! ❤️
  11. I have four goals this challenge. - Stay hydrated - Take meds - Go walking - Do kettlebell workouts I’m using Plant Nanny to track my water, and going with their suggestion of how much to drink. I have morning meds to take, and evening meds to take. And a pill container to keep track of them. I’m still trying to figure out the walking goal. But I need to be able to handle all the walking I’ll do once I’m working. For the kettlebell workout, I’m going to do that Mondays, Wednesdays, and Fridays. I found one online that starts at complete beginner and progresses to harder workouts. One problem I’ve come across with the kettlebell is that the workout I picked, and all the other beginner workouts I’ve found, have a shoulder Halo exercise. Which I can’t do at all. It involves moving the kettlebell around your head, and that type of movement make my shoulders pop, which hurts. I’m pretty sure I have some kind of joint hypermobility condition/syndrome, and I think that’s what’s causing it.
  12. To continue with the acronym… Those that have been following for a while know that in 2019 I was doing really good hitting my goals, so I went back to see what I was doing then that was working so well. I've been more lax this year on the food aspect (thanks Covid) With D cooking her fair share making a detailed plan is a little more difficult, but that's only one meal a day every other week so it shouldn't derail me as much as I've been letting it. Making sure I stop eating when I'm supposed to is the biggest challenge with food, since what I eat is generally good. I'm doing better at making sure my workouts happen, I have a treadmill and workout equipment at home, there is no good reason for this not to be a priority, until I feel comfortable going to the gym again. (I live in FL, my governor is an idiot, this will probably not happen soon) Reminding myself how good I feel and not letting my brain make excuses are helping...my much needed motivation is I have a birthday cruise to prepare for and I need to be in shape for season. Running around a ballpark is probably not going to be easy with a mask on, so cardio is important! The Plan... Cardio - Three interval runs/bicycle rides/HITT Workout, and one strength training a week. Update - Post in thread three times a week. Track - Sleep (at least 7 hours a night) Food (eat on plan when hungry, stop when full) Extra - Rides, 5k's, events, and any other random stuff goes here Done - 🌈 Not Done - ❄️
  13. Hi hey howdy ever-body! Hope you're doing all right. I'm sorry I didn't step up sooner, but after last challenge, I didn't really know where to go. I know I wanted to do another challenge, but everything had got so well locked in place at the end that I didn't really know what to do. I wanted to take some time, if not to think, then to observe and consider, and try to figure out what next steps were necessary, if any. It took all week for me to figure out where I wanted to go next. Basically, things didn't stumble into clicking just right until I made a point of scheduling things. I responded well to that - swings every hour actually turned out to be a good way to break up the day and get my other training done. I'm pleased to report that it hasn't caused me to hurt worse. If anything, I'm feeling better. I want to keep that going, and with diet and exercise mostly under control, it's time to turn to sleep and mental stuff. Goal 1: Honor My Bedtime Basically, I want to start getting more sleep. I know I do better when I have a concrete bedtime, but for too long I've been letting it be dictated by my waking time. I want to break that if I can. Bedtime for me is most realistically 01:55 for now. Further edits to be made as needed but for now, let's start with something that'll be easy for me to keep. Goal 2: Wim Hof Method This is a breathing technique by Wim "The Iceman" Hof, a famed figure for feats of inhuman endurance. I've done this before with good results, and I want to get back to it. Goal is to actually take my lunch break (since I'm writing first thing in the morning, still making sure that's locked in) and to go do my practice. It's not exactly lengthy work or anything, but it'll take long enough that doing it in the morning would be prohibitive. Goal 3: Meditate Want to come back to this again. I'm a better me when I do this. So! Goal is to do this at the end of the working day. It fits in well there when I've done it before; the reason I haven't been is because I've been too wrapped up in trying to get other stuff done. Gonna start at 1:00 per day for the first week and add a minute per week. And that should do it, I think. Sci Fi got moved to Tuesday Nights, which in the long run is good for me because when I'm cleared to get back on the mats again, the MMA place will be having strike work on Wednesdays, so it'll be nice to have that time open. That's the way it's gonna be. Today's goals will be something of a wash on account of just really only having crystallized this stuff in the past 20 minutes, but what can you do? BTW, quick shoutouts to @Tanktimus the Encourager, @Rurik Harrgath, @Mistr, @WhiteGhost, @Treva, @Kyellan and anyone else I missed for stopping by last challenge to cheer me on. I appreciate the work as always, although I'm not always good at saying so. Let's get to it.
  14. I love Advent season. My family has lots of traditions and we try to make it a special time of year. Some of our traditions this year are not happening, though thankfully some still can. I will hopefully think of other things we can do to make this time of year a special time. I'm going to keep my goals simple. Goal 1 Ignite my Superpowers; My superpowers are the values I have pertaining to food and fitness (and other things too) I use them to help me make decisions. My superpowers are Joy, family, and self control. These are really helpful this time of year. Self control reminds me to use skills such as eating slowly, choosing whole foods to fill me up, delaying a snack to see if I'm hungry. Joy reminds me that I need to enjoy my food. This means to slow down and eat it. It means that the holidays are a wonderful time of year, filled with many sweet treats that remind me how sweet my life is. I need to enjoy those times and treats with my family(no guilt for eating the 'wrong food) I can also use my self control to stop me from being overfull, which does not bring me joy. Goal 2 Christmas Cheer Lots of things going on. I have several plans to make Christmas joyous. I am doing a scrapbook for my inlaws, plans to reserve a spot at driver through Christmas lights, baking. Usually I'm an Amazon gift shopper.This year I'd like to buy more local gifts at our stores. This is going to take more planning, so I need to get on it. Best way to handle this is to make a plan for each week, and follow through Goal 3 Song; I'd like Mr. Incredible and I to sing a Christmas song before dinner each night, so I'm going to try and remember that. Goal 4; Light; Same as last time ; Read my Bible in the morning, turn on Sunlamp, use blueblocker glasses at night Bonus: be the light to others, see how many people I can bring just a bit of cheer to. Edit to add fitness stuff: Doing the kettlebell program on the NF app- 3 days a week also doing Vitamin- this is recovery day, so if I feel the need to move, if I don't have time or don't want to, that's a fine option walking- being outside , even on gray days helps with SAD, so I'm going to try for at least 15 minutes a day , unless the weather is absolutely dreadful) rowing- I'm enjoying the rowing workouts from Dark Horse Rowing, so those will probably happen too. The KB program is my main goal, so these fit in as time and energy allow pistol : I decided I'm still going to work on getting the pistol squat. so I will do that at least 2 x a week
  15. Part of me loves this time of year, and part of me dreads it. I love the cold, clear days, the colors of the leaves, and the crunching sound they make as I tromp on them. The shorter days, rainier weather, and the looming aspect of even shorter days tend to give me less energy, and tend to make me just want to hibernate. The best way I've found to conquer the hard part is to embrace it. I realize that in the spring and summer I have more energy, so I tend to stay up later ,and do more things in the evening. Fall is a time for coziness, reading,watching TV, gaming , or crafting in the evening. However, I am not a bear, so I can't fully hibernate. Which is why I made a challenge: Monday Musings Write out top things to do to win week Write out guidelines for food, place them where I can see them (this is continuing my goals for Lean And Strong; Eating Skills) Embracing Fall My goal is to focus on turning my light on. I'm writing down other things that help with SAD too. I know they help. so I want to do them , but I'm keeping focus on priority.Some of them are already habits, so I'm just writing them to remind myself that they are important too. Turn on Light therapy light 30 minutes Bonus: these things help too, and I would like to do some of them Blue light blocker glasses on at 8:00 Turn off computer/tv at 9:30 Go to sleep 11:00 or earlier (pretty much a habit) Go outside first thing in the morning Go outside during the day Take vitamin D ( this is a win as it’s pretty much a habit now) reading my Bible ( this is pretty much habit by now ) if weather is decent read outside Breakfast Break One of the food guideline is to use 5 senses when eating. For both breakfast and lunch, I eat while staring at my phone or computer. I think it would be helpful for me to do this less, as I could more fully enjoy my meal and focus on it. I also spend way too much time on the computer.so this will cut some of that out. Hopefully, I will also feel more like a had a break after I ate. It's a hard habit to break. I'm starting out slow. Weeks 0 and 1: 2 breakfasts a week without screen (kindle is fine) week 2 and 3: 3 breakfasts a week week 4 :4 breakfasts a week week 5; maybe 5 or 4 if I'm struggling with it still Other stuff: My super powers (values) with food and fitness are family, joy, and self discipline, with the guiding force behind that being my faith and obdience to God. I will try and make mindful decisions with those super powers in mind. conconddition I am doing the NF academy bodyweight workouts. I am putting extra time on the wall walks, and the pistol squats, as that is where I need the most improvement.And I am doing kettlebell swings for conditioning. I am also participating in the mobility challenge. Nice to be doing the mobility challenge with others, but I find stretching boring, so hopefully I can stick with it.
  16. BODY I just realized how out-of-shape I am when I was out of breath I was while I was cutting weeds in the yard. I almost passed out from the heat after mowing the lawn the other day, and I have to deal with what reminds me of the beginnings of an asthma attack from my youth. This is bad. I also recently did blood tests, and I have a horrendous cholesterol profile (high LDL, low HDL), high liver enzymes, terrible kidney health, constant borderline hypertension, and total Testosterone of like 300. Though it's tempting to "hack" my T levels to get teh gainz, I'm thinking the best way would be to get healthy first. I just need to let go of my ego, disassociate, and assess and coach myself as I would as a new person I'm working with. Client Profile: Male, 33, married, sedentary, former athlete, has not exercised at all in 4 months, has access to kettlebells,and a nearby gym. Medicated for major depression, currently unemployed and highly stressed (which leads to entire days of productivity shutdowns). Mostly eats takeout, has substituted diet sodas instead of regular. Takes daily vitamins and meds 99% of the time. First steps: Exercise: Tracy Reifkind's 15 to 20-minute swing workout twice a week, after a quick priming warm-up and hip + shoulder + t spine mobility. Nutrition: Eat a serving of vegetables each day. MIND I scheduled a Technical Admissions Assessment for a coding bootcamp two weeks from now, so the pressure's on. I think if I total 40 hours I'll be as ready as I can be for it, so a little over 3 hours a day starting today would be reasonable, though I tend to get in the zone sometimes. So the Program Minimum: Swing twice a week One serving of veg 3 hours of coding ======================================================================================================================================= 13 JUL, Mon - 2h 47m 14 JUL, Tue - 1h 21m, veggies, workout 15 JUL, Wed - veggies 16 JUL, Thu - veggies 17 JUL, Fri - veggies 18 JUL, Sat - veggies 19 JUL, Sun 20 JUL, Mon - workout 21 JUL, Tue - veggies, coding 22 JUL, Wed - veggies, coding 23 JUL, Thu - veggies, coding 24 JUL, Fri - veggies 25 JUL, Sat - veggies
  17. Hiro, hero for hire. Ruthless, intelligent, efficient. You have an impossible problem, then he's the man to call. Slim, trim, cocky grin, completely self contained and self assured. He stays in peak physical condition through training and daily activity. His body looks like it was carved out of wood, strong and capable, lean and hard, without bulk, but flexible and defined. He has more than enough energy to run, jump, and play all day, with energy to burn, never stopping and never quitting until he is done. He has a warrior heart. Being a Warrior is standing up for you and yours. It is being willing to fight even when you know that you are going to lose. A warrior protects, a warrior stands up for what is right, and pray you never find yourself on the wrong side against him. ------------------------------ So this is my 12th straight challenge in a row! A solid year! That's crazy, I didn't realize it had been so long. Training wise I have progressed a lot. Side quests and other areas of my life I have not really focused on much but going forward in future challenges I will start to branch out with other things than just training. JUNE CHALLENGE Summer is here. Goals for this challenge will pretty much stay the same as last challenge to build upon them. I want a summer body. I've never had ab definition before but I am pretty close right now. I'm not sure if I can do it by the 4th of July but I am going to try. I want to take my shirt off and strut. Starting weight: 195 lbs #1 Training Right now I am sticking with mostly a kettlebell program. Looking at a 6 day a week routine. SUN / WED - Vanity workout Abs and Arms MON / THUR - Lower body squats and swings TUE / FRI - Upper body presses, flys, cleans #2 Mobility My mobility still sucks. Keep focus on opening the hips with post workout stretching. 90/90 stretch Pigeon pose #3 Diet Not going crazy here. Going to stick with the atkins low carb type diet I have been running for the last few weeks with a occasional cheat meal for mental sanity. I dropped 5 lbs last challenge. I don't think I can repeat it but will target it to be 190 lbs at the end of the challenge. #4 Adventure This one is hard to define. I feel so pent up between the quarantine and working from home and covid anxiety. I need some excitement in my life. I need to get out of the house since I never leave. The cabin fever is real. Obviously due to logistics I am not rushing off for a African safari (I wish) right now but I am picturing mini adventures to local locations even if it is just a park or wooded area. Goal is one mini adventure per week.
  18. Hey, as my gym membership comes to an end in little more than a month I'm becoming more positive that it would be best to get some stuff and start lifting heavy, at home. Now, are there any specifics I have to pay attention to? I've been looking around on internet shops and found some nice gear but I'm not really sure what to look out for. The bench of my desire is adjustable in 3 different heights, 4 different positions (making it suitable for flat bench press, incline and even decline! ) with a max loadabilty of 250kg (conside my bw at roughly 80kg and that's more than enough for some time). The pricing should be fine with 80€ The squat rack is 87x120cm and 7x adjustable in the height between 100 and 170cm, weight 25kg itself and has a loadability of 350kg. There are also 3 holder on lower positions and you can put keep your weights on a mounting. Price 140€ and gummi feet. A 187cm barbell with 30mm. I don't have a lot of space but I was told that a long bar is important if you want to rack up weight. 30€ A neck pad 14€ a chair mat that covers the space where I'd lower the weight ~20€ regular weights 130kg; 170€ I already have some dumbbells with up to 15kg weight that would fit. The overall price would be little more than an other year in the gym and probably more worthwile. Are there things I have to consider purchasing these articles that I'm not aware of? It might be wort mentioning that my max bench press is roughly 85kg, with the deadlift at 80kg and the squat at 100 (although I have to go lower again to get better form). There's probably some imbalance between my lifts, I started squatting and dl-ing quite late. Thanks for any input, I can't provide links to these articles right now so I made the description. And sorry if there will be some inconvenience with the kg/ cm data
  19. . I got my ass whooped on the last challenge. But the good thing is that it's a video game, and we can always start over. It may not be where we left off, but you at least know where the traps are the second time around. What I've learned is that if I come home at night and it doesn't happen, it's probably not going to, especially if I have to cook dinner. So the goal is to get these Swings and Getups in early on during the day. WEEK 0 Sun - NO Mo - NO Tue - NO Wed - YES Thu - YES Fri - NO Sat - NO WEEK 1 Sun - NO Mon - YES Tue - NO Wed - NO Thu - YES Fri - NO Sat - NO WEEK 2 Sun - NO Mon - NO Tue - YES Wed - NO Thu - NO Fri - NO Sat - NO WEEK 3 Sun - YES Mon - NO Tue - NO Wed Thu Fri Sat WEEK 4 Sun Mon Tue Wed Thu Fri Sat
  20. Hiro, hero for hire. Ruthless, intelligent, efficient. You have an impossible problem, then he's the man to call. Slim, trim, cocky grin, completely self contained and self assured. He stays in peak physical condition through training and daily activity. His body looks like it was carved out of wood, strong and capable, lean and hard, without bulk, but flexible and defined.  He has more than enough energy to run, jump, and play all day, with energy to burn, never stopping and never quitting until he is done.  ------------------------------  FALL CHALLENGE A new challenge. I have spent the last few challenges building the exercise habit, zeroing in on what exercises and routines I like to do, and even had a mini bulk cycle. Now this challenge I want to become and feel athletic. That basically means being coordinated and conditioned, while staying strong. The theme for this challenge is Starlord. I love him and he is one of my favorite super heroes. Plus with my new dad bod I kind of feel like him right now. Let's go get that bread! Goals for this challenge: #1 Stay Strong Follow my weekly routine 3x week: Base BB exercise KB cycles (squat, press, and swing) #2 Conditioning I plan on getting good at the jump rope. I will play with it and see how I will plan this out 2-3 times a week. #3 Fuel I feel better when I get enough protein and water. Daily protein target: 150g Daily water target: 48oz
  21. This challenge is all about.... life after the kettlebell sport world championship. So while I'll be talking about that a lot, the main thing I want to do during this challenge is enjoying the freedom of not having an important competition to prep for! That means it's time to do some serious strength training AND lots of play I'm choosing a journaling theme because I want to reflect, practice my writing, practice sharing AND I'm just really enjoying my bullet journal.. it's been a bit life changing, so I want to share about that a bit too perhaps. Goals: 1. Journaling reflect on experiences at and leading up to this worlds share things about / from my bullet journal and why it's so good for me 2. Training keep track plan (and lift) a serious strength training cycle do something playful/different every week, chase some skills or other shinies (suggestions for this are VERY welcome!) 3. Finish my online course While it's all very interesting the video's I have to watch are SOOO dry and I already know a lot of this stuff which makes it really hard to concentrate and to find the motivation for it- but I want to finish this within this challenge.
  22. Right after this challenge is the kettlebell sport world championship. It's in a giant sport complex just outside of Dublin on 23-26th of may. I'll be competing in second division, which for women uses 2x16kg kettlebells. (First division is 2x20kg, Pro devision is 2x24kg). I'll also be playing representative to my national federation and coaching my team. There'll be around 18 people from the Netherlands, at least 10 from my gym/team. We have no Pro lifters yet, but I do have 2 lifters in first division this year. So... challenge; 1. Train - every week; snatch 2x, jerk 2x, longcycle 1x, oly lift 1x, squat 1x, deadlift 1x - try to accumulate 100km of rowing over the 5 weeks - keep a lunges, push and pull counter 2. Sleep - keep folding laundry before bed - lower green bed time to 22:30, yellow to 23:30 3. Eat vegetables three times a day....... - at least one of which has to be green - and eat fatty fish every week Well I had to add a nutrition goal.. I have reasonably healthy habits that I have relied on for the past 3 years without making any kind of improvement.. I tried to drop some weight last challenge but I guess I'm just really not ready for that yet. I think I'll compete in a higher weight class for worlds and just focus on improving something small. Let's go!
  23. This is the last challenge before the challenge that includes the kettlebell sport world championship.. and it's a busy challenge in it's own right, I've got our own annual competition coming up (april 6th) a training camp hosted by yours truly right after and a terribly timed weekend away with family before all that. What's kettlebell sport you ask? Well.. doing this (first jerk, then snatch) for 10 minutes, for as many reps as possible without putting the bell down. Or switching hands more than once on snatch. What needs to happen is making sure my head doesn't explode from all the organisational stress, making sure that it's all actually sorted on time because I'll be going away AND I can't afford the all nighters anymore since having a child. I also of course have to put in the training hours, get some sleep to recover AND it would be really nice to get down to my competition weight this challenge so I won't have to worry about it in the last couple training weeks... UGH. Here is the plan; 1. Eat around 2000kcal a day using a rough guesstimated head count (I'm good at that, comes with the dietician job) actually meal plan and meal prep! I need to go from 78/79 kg to under 75 kg 2. Start preparing for bed before 23:00 no phone in bed, last challenge proved that this helps do some laundry before bed as part of the prep 3. Training Keep up the volume but keep a lot of freedom (this is necessary for me to actually do it) snatch 3x a week, jerk 2x, squat 2x, deadlift once, extra cardio 2x, GMB P1 2x Keep a running lunges and 'anything pull' counter Side project; Read up on diastasis recti and pelvic health (to improve my knowledge as a trainer and possibly maybe hopefully stop the peeing 6x every training session)
  24. I try to start building each challenge with an eye on my great big life Quest, which is to lengthen and enjoy my time on Earth. I've been thinking that the way to accomplish this is through building healthful habits as both the means and the end. This challenge will be about the daily work of cementing these habits of self-improvement. So here we go. Food. I want to eat mindfully every day. At this point I have a number of tools in my kit for making this happen, I just have to build the habit of using them. Fitness. I want to exercise more days than not, so the goal is 4 per week. Lately I've been investigating kettlebells, but any intentional exercise will count. Spirit. I want to have some kind of spiritual engagement every day. Being a Christian person sets the tone for this, but being a somewhat unconventional Christian person expands the possibilities. Life Enrichment. I want to do something with my brain every day. Right now I'm a college student, which does accomplish this goal some days. I'm also taking a few early steps in learning the guitar and I still sometimes play the ukulele. I always enjoy reading (in audiobook form these days), writing, and other arts. Any intentional brain engagement will count. Those are the four. I'm tracking them in my HabitBull, and I'll try to report on them daily, as well as posting up a pic of the app every week, although I realistically think that this won't always happen. Life is busy, after all. Happy Challenge!
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