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  1. With two successful challenges under my belt so far in 2021, I’m back and ready for another! ...Well. Actually. No. Not quite. Technically, I’m at the beach for the next two weeks. So… if you’re reading this, there’s a good chance I’m sitting in the sand with a piña colada in my Yeti right now. Sorry. 😬 But I’m not going to let all that good momentum go to waste! I’m definitely going to enjoy the hell out of this vacation, but I am committing to sticking to some of my goals, and hitting the ground running when I get back. This will (mostly) be a challenge in two parts: 🏖 Weeks 0-1 🏖 and 🏃 Weeks 2-5🏃 with three main focuses: Diet, Exercise, and Habits. DIET 🏖 Weeks 0-1 🏖 My goal for these first two weeks is just to eat mindfully and try not to binge eat just because I can. At this point, Intermittent Fasting 16/8 is almost second nature, but I know I’m going to struggle with not eating after 8pm if we’re doing something fun like drinks by the pool or a special dessert. Paleo/Primal will also be a challenge because we’re doing group meals and it can be hard to eat grain-free when someone is making, say, baked spaghetti. So I’m just going to do my best. And to make the game more interesting, being mindful of my goals during the beach weeks will have a direct impact on how much I have to buckle down during the second half of the challenge. IF 16/8 at least 4x a week Each Primal meal I eat earns me an extra “non-primal” meal in weeks 2-5 🏃 Weeks 2-5 🏃 Time to recommit! I’ve been having really good success with a “primal-ish” diet - basically no grains, no high fructose corn syrup, no legumes. But I’m comfortable with limited amounts of dairy, exceptions for condiments, and starchy veg like white potatoes. IF 16/8 at least 6x a week Eat Primal-ish most of the time: 1 non-primal meal per week + any extra meals I “earn” during weeks 0-1 EXERCISE 🏖 Weeks 0-1 🏖 I know that exercising in the southern heat, on vacation, is going to be a challenge, so I’m cutting myself a good degree of slack here. This is mostly for the sake of “keep it up, don’t lose that momentum.” Run at least 20 min, 5 times Bodyweight workout, 3 times 🏃 Weeks 2-5 🏃 Last challenge, I finished the C25k and consistently did the NF Beginner Bodyweight Workout. Now I’m working toward my ultimate goal of a sub-30min 5k and supplementing with some strength training. I’d like to find an ST workout that I really love, but I'm not sure if that’s going to happen with this challenge, so keeping up the BBW is fine too! 1x long run per week - starting at 30min and adding 5 min each week 2x 30 min runs per week - focused on speed 3x ST workouts per week HABITS Here’s where I break from the Phase 1/Phase 2 approach because the habits are critical - all challenge long. So they just need to get done. I’ll be tracking these in Habitica and there had better be a 35 day streak at the end of this challenge. Drink 8 cups of water Floss and Brush teeth No nail biting And that’s it! Usually I like to include a creative goal – bullet journaling, organizing, self-care – but honestly, I feel like this is enough for now. I may come back in and add something when I get back from the beach, if I feel like I need more of a challenge. But I’m pretty sure that coming down from the vacation high is going to be challenging enough.
  2. My new challenge is to introduce/ reintroduce some habits into my life: Hydrating more with water Eating more nutrient dense snacks Less social media Exercising more More bullet journaling
  3. Bringing back another past challenge that I created three years ago; I think it may actually be my favorite and possibly one of the most impactful. It's hefty, and I likely won't be able to do all the things, but regardless I recall feeling very free and in tune with my natural self during this challenge. I have made some modifications to fit my more current life (i.e. I can't spend more time with my grandpa because he passed away), current abilities, and current goals, but the essence of the challenge will remain the same. Connect With Environment: The Na'vi are deeply connected to the natural world around them and they take care of it. When completing each of these challenges, engage all of your senses and stay mindful of the impact nature has on your body and your spirit. At least 30 minutes outdoors/day in a natural setting Go barefoot at least 30 minutes/day; wear minimalist shoes when necessary. Explore an unfamiliar outdoor area, or explore a familiar one as if seeing it for the first time. At least one wild swim/week At least one tree climb/week Give at least 5 minutes/day of your attention to a lifeform other than human (pets, wildlife, plants, etc.). Download Joulebug and complete at least one challenge/day. Do a litter cleanup in a natural area at least once/week. Avoid using plastics of any kind (unless impossible). 1 trail run or hike/week Connect With Food: The Na'vi are omnivorous hunter-gatherers with a deep connection to the available provisions that surrounded them, both meat and plant. When completing these challenges, savor each bite, eat mindfully and pay close attention to how this affects your body and spirit. Eat full vegetarian at least one day/week Eat at least 1 vegetable/day Eat fresh meat instead of processed/boxed/canned meat at least 3 days/week; this includes fish (BONUS: game meat when possible). Forage at least once/week (dandelion, plantains, onion, etc.) Intermittent fasting Eat locally at least once/week Connect With Body: The Na'vi need their body to be in top shape in order to survive such a harsh environment. When completing this challenge, use a variety of "wild fitness"/primal/paleo natural movements and be mindful of how this impacts your body and spirit. At least 5 minutes deep squat/day practice WHM breathing or some breathing practice daily cold shower daily Drink at least 1/2 gallon of water/day. Dead hang for at least 30 seconds 3 days/week. At least 2 minutes of planking at least 3 days/week. 30 burpees/day At least 15 minutes of free-running/sprints 3 days/week on uneven terrain (barefoot if possible). "Natural" movement HIIT with plenty of variety 3 days/week (see Mark Sisson's WOWs for ideas). Connect With Tribe: The Na'vi have a deep connection with members of their tribe, especially family but also tribal elders and leaders. For this challenge, be mindful of your relationships and how you strengthen them. Spend every afternoon with your daughters ('ite); at least one technology-free playtime/week. Use intimate physical touch with tribal members (for family: hugs, kisses, holding hands, snuggling; handshakes/hugs for friends). At least one uninterrupted/technology free evening with wife (muntxate) Call your mother (sa'nok). Connect With Self: In spite of living in a savage environment, the Na'vi are very self-aware and practice a disciplined self-control and humble appreciation of all life, including their own. Become toruk makto: tame the beast and take control of your temper by pausing and being mindful of your emotions. Seek wisdom: read works written by great tribal leaders and elders who have come before you. Choose your words: be mindful of when to speak and when to be silent; don't waste words, but choose them wisely. Be grateful: keep a log each day of things for which you are grateful. Connect With Eywa (God): The Na'vi believe in and commune with a being greater than themselves. This is the essence of their culture and it drives their actions and lifestyle. While completing these challenges, be mindful of where your heart and spirit rest on these issues. Greet each morning with a grateful smile and a spoken "Thank you." Pray/meditate in silence at least 10 minutes/day. Integrate prayer throughout the day. Treat each person you meet as spiritually connected and as image-bearers of God; treat all lifeforms as God's creation. Practice agape love (unconditional love). Bonus Challenges: Practice another language (Duolingo) Spend at least one night outside (in a hammock, if possible). Take a long hike deep into the woods (off trail, if possible). Ride a horse. Harvest spring water. Climb the Hallelujah Mountains: Go rock climbing (freestyle).
  4. I will edit throughout this day and tomorrow. Promise. EDIT I am motivated but heatwave and their sweaty-sticky-yucky days are hard. Life has been achanging. My name is Katrin [CUT-reen], I go by Morag here. I am 35 years of age. I have two sons 15 and 8 both born in December. I have a husband who quite recently (mid june) moved out, and we are both happier now than before. I plan to start working in an elderly care facility as a ... I have no idea how to translate that "Alltagsbegleiterin" September 1st. There is room on "my" floor for 10 inhabitants with varying stages of dementia, each having their own living/bed room, bathroom, but sharing communal kitchen, laundry room, dining room and communal living room. We will be cooking with the inhabitants, supporting them with their laundry, helping them keep up a semi-routine. As well as be an person to talk to for their loved ones. I'll start out with 21h/week, to get me and the kids acclimated. I really look forward to it! The kids are still on summer break (up through first week of challenge. It's the last year for my BigBoy. He struggled quite a bit last year, with all the stress at home, and being a common lazy teen reading his fanfictions like it's breathing. Phone addiction? Possibly. LittleBoy is starting 3rd grade. He is clever and fun, but can also open up that stubborn side of him, that he inherited from both sides of his lineage. Yay. Will be interesting to see how they both adjust to things at home not being so stressful. I still am trying to get state support for the last month and a half, plus August, and however long I have to wait to get paid in September, but I am HOPING HOPING HOPING that today's visit at the Job.Center took care of things. I am overweight (upper end of obese stage I) at 97kg or thereabouts at a height of just under 1m70cm. I hate it. But I have to pick my battles at the moment. And staying semi-sane and mostly-functional has priority. I hope to eventually earn enough money to afford a gym membership, where they have free weights. Lifting heavy is something that really resonates with me... But alas I am only taking walks with my Wizards Unite account, and riding my bike to appointments, because busses are expensive and horribly warm. My goals: Keep hacking away at my running to do list. Keep updating and executing my Morning, Afternoon, Evening Routine Lists (adapted from FlyLady.net, and SecretSlob on youtube) Patience with myself while I declutter zone after zone and eventually (re-)implement Home Blessing Hour (also a Flylady thing) And patience while I KonMari most of my life. Eventually I'd like to yoga with Adriene again and also participate in Daily Dare PVPs on here. But right now. I am taking care of myself. And solidify my habits. And resist the temptation to do ALL THE THINGS RIGHT NOW also known as RangerBrainTM So far my thoughts. Missing a theme... all gifs are welcome, especially all things magical, Harry Potter Verse or otherwise, all things Voyager, Katee Sackhoff, Serenity/Firefly, and all things Mermaid. 'CAUSE
  5. As some of you recall, a little more than two years ago (wow, it doesn't seem that long ago) I created a challenge inspired by the James Cameron movie Avatar. This morning, I took my dogs on a barefoot walk in the morning rain and decided it was time to reboot this challenge. I'm going to modify it to include some of my recent goals and exclude goals that are either no longer relevant (can't visit grandfather b/c he passed away) or have become habits and no longer need to be considered "goals" (such as early wakeup). But I am keeping the same theme structure with a strong focus on primal fitness and nature, and of course there will be a lot of Avatar-related greatness and lots of other wild awesomeness to enjoy. If you weren't around the last time I completed this challenge, zola‘u nìprrte’. I am glad you're here. Connect With Environment: The Na'vi are deeply connected to the natural world around them, and they take care of it. When completing each of these challenges, engage all of your senses and stay mindful of the impact nature has on your body and your spirit. At least 30 minutes outdoors/day in a natural setting Go barefoot at least 30 minutes/day; wear minimalist shoes when necessary. Explore an unfamiliar outdoor area, or explore a familiar one as if seeing it for the first time. At least one wild swim/week At least one tree climb/week Give at least 5 minutes/day of your attention to a lifeform other than human (pets, wildlife, plants, etc.). Download Joulebug and complete at least one challenge/day. Do a litter cleanup in a natural area at least once/week. Avoid using plastics of any kind (unless impossible). 1 hike or trail run/week Connect With Food: The Na'vi are omnivorous hunter-gatherers with a deep connection to the available provisions that surrounded them, both meat and plant. When completing these challenges, savor each bite, eat mindfully and pay close attention to how this affects your body and spirit. Eat full vegetarian at least one day/week (Meatless Mondays) Eat at least 1 vegetable/day Eat fresh meat instead of processed/boxed/canned meat at least 3 days/week; this includes fish (BONUS: game meat when possible). Forage at least once/week (dandelion, plantains, onion, etc.) Intermittent fasting Eat locally at least once/week (Farmer's market?) and seasonally when possible Connect With Body: The Na'vi need their body to be in top shape in order to survive such a harsh environment. When completing this challenge, use a variety of "wild fitness"/primal/paleo natural movements and be mindful of how this impacts your body and spirit. Wim Hof Method breathing and cold showers daily Morning movements and stretches daily At least 5 minutes deep squat/day Drink at least 1/2 gallon of water/day. Balance at least 10 yards on a narrow surface 3 days/week Dead hang for at least 30 seconds 3 days/week. Push-up progression daily At least 2 minutes of planking/day at least 3 days/week. Ride the direhorse (bike) at least 3 times/week. Follow the Primal Blueprint Exercise Plan; below is the simplified version: Monday – Sprint Tuesday – Lift Heavy Things/Bodyweight Exercises Wednesday – Move Slowly, Play or Rest Thursday – HIIT/WOW Friday – Move Slowly, Play or Rest Saturday – Lift Heavy Things/Bodyweight Exercises Sunday – Move Slowly, Play or Rest  Connect With Tribe: The Na'vi have a deep connection with members of their tribe, especially family but also tribal elders and leaders. For this challenge, be mindful of your relationships and how you strengthen them. Spend every afternoon with your daughters ('ite); at least one technology-free playtime/week. Use intimate physical touch with tribal members (for family: hugs, kisses, holding hands, snuggling; handshakes/hugs for friends). At least one uninterrupted/technology free evening with wife (muntxate) Call/visit your mother (sa'nok). Continue to help and spend time with your mentor Connect With Self: In spite of living in a savage environment, the Na'vi are very self-aware and practice a disciplined self-control and humble appreciation of all life, including their own. Become toruk makto: tame the beast and take control of your temper by pausing and being mindful of your emotions. Seek wisdom: read works written by great tribal leaders and elders who have come before you. Choose your words: be mindful of when to speak and when to be silent; don't waste words, but choose them wisely. Be grateful: keep a log each day of things for which you are grateful. Connect With Eywa (God): The Na'vi believe in and commune with a being greater than themselves. This is the essence of their culture and it drives their actions and lifestyle. While completing these challenges, be mindful of where your heart and spirit rest on these issues. Greet each morning with a grateful smile and a spoken "Thank you." Pray/meditate in silence at least 10 minutes/day. Read/listen to a devotional/contemplative prayer daily Integrate prayer throughout the day. Treat each person you meet as spiritually connected and as image-bearers of God; treat all lifeforms as God's creation. Practice agape love (unconditional love). Bonus Challenges: Learn Na'vi language. Spend at least one night outside (in a hammock, if possible). Take a long hike deep into the woods (off trail, if possible). Harvest spring water. The Hallelujah Mountains: Go rock climbing (freestyle).
  6. Since Spring is on its way in and the weather is getting warmer, I feel it is time to get back in touch with my love of nature and the outdoors without neglecting my current goals and the progress I have made so far. The first thing you may have noticed is the name change. Two reasons for this: I am WolfDreamer at most of my social media, and because spring is a season of growth and rebirth, I felt this challenge needed to be about transformation. Not total transformation, but enough to bring new life and energy, to be healed from the drag of winter, to breathe in change and breathe out pain, to reach towards the sky while rooting deeply into the earth, to grow. The name WolfDreamer has an origin, which I plan to share on here in a later post. This also means my goals might not stay consistent since transformation is also about change. I need to be willing to me gracious when goals aren't working out and make changes towards newer or modified goals. But there are a few things I can guarantee: this challenge will be an amalgamation of things that inspire me and bring me joy: music, art, literature, nature, wildlife, movement, faith, poetry, and lots of quotes from people who inspire me. However, in the interest of giving myself some structure, here are a few tangible goals to start the challenge off: wake up at 0430-0445 M-F (20 points total) say the Lord's Prayer out loud every day (28 points total) listen to or read a daily devotional/meditation/prayer (28 points total) do some kind of vigorous movement every morning to wake my body up (28 points total) complete at least one Wim Hof Method breath rotation, exercise, and cold shower every day (28 points total) get at least 30 minutes daily outside in nature (barefoot if possible). (28 points total) eat intuitively and mindfully (28 points total) walk at least 12,000 steps/day (28 points total) run at least three days/week; this can include sprints (12 points total) read for at least 20 minutes every day (in this instance, audiobooks do not count; it is about sitting still and focusing on one thing for at least 20 minutes). (28 points total) continue working toward Masters degree And that about does it for now. Hope you'll follow along; I feel so much stronger when friends come along on the adventure.
  7. I was never really happy with how my Thai curries turned out until this one. It's pretty easy, for how good it is, and the fish completely falls apart and just becomes part of the whole experience. Serves at least 2. 6 C vegetables like broccoli, carrots, cabbage, cauliflower, zucchini, mushroom, chopped in small pieces (not more than about 3/4"). carrots especially must be thinly sliced to cook quickly enough 2 tilapia filets (from frozen is fine, but they should be thawed before cooking. If they're not thawed ahead of time, a half hour or so in a bowl of cold water should do it) 1 can coconut cream or milk (I get coconut cream from Trader Joe's, I guess it's a little creamier) 2 T green or panang curry paste (Mae Ploy is really good, which you can order online or buy from an Asian food store, it's a big tub and pretty cheap) 1 T fish sauce (you can substitute soy, but it's not really the same) 2 t coconut sugar or other sweetener (optional, but really good) 1/2 C fresh basil (optional, but really good) Put about half the cream or milk into a hot frying pan - the thick half. If your can of milk is separated, scoop out the solid part and use that. Heat on high until the milk starts to bubble and hopefully separate into clear oil and a white part. Stir in the curry paste and fry it for a minute or two. Stir in the rest of the milk, the fish sauce and sweetener. Add the chopped vegetables and the fish. You can leave the fish in un-chopped fillets, just get them close to the bottom of the pan and covered with vegetables. Put a lid on the pan and leave it for five minutes, maybe stirring for once in the middle. After five minutes, the fish should be flaky and fall apart easily when you stir, and the vegetables should be cooked...but feel free to test them and cook a bit more if everything doesn't seem done. Stir in basil at the last minute and serve over a little brown rice, cauliflower rice or whatever.
  8. Terra: Part 1 - Changes in Attitudes I am going to go back to the basics of life. I have gotten away from the things that I know work best for me and it isn’t a good thing. So lets get back to the building blocks of life and enjoy! I find that in times of change or upheaval I turn my radio to Jimmy Buffet. Jimmy has decades of wisdom in his lyrics and so I will celebrate life and hope to live life to the fullest. That is my warning to you, there will be lots of Jimmy quotes and songs in my challenges over the next several months!!! I found NerdFitness through Mark's Daily Apple blog years ago and now I'm going to return to the basics! https://www.marksdailyapple.com/ I have gotten me a Primal Blueprint 90-day journal. I know I’ll miss days so it should work out perfectly for the next three challenges. I’ve started and will be trying to focus on the the daily worksheets to keep me on track. I have come up with 5 goals after looking back at the last several months as part of my baseline evaluations. Goals: 1- Reduce excess body fat 2 - Declutter my home 3 - Improve endurance 4 - Continue my Brazilian Jui-jitsu practice and the strength/conditioning classes 5 - Find ways to improve my work environment That seems like a lot of stuff but I don’t have to focus on every goal every week. I can focus on one thing at a time if I want. Not to mention goal #4 is just maintenance of my habits that are already part of my life. I’m writing up each goal on the experimental pages of my workbook and I will post to my Instagram account for accountability. I’ve also been in a mode of thinking more, doing less however, getting stuck in my head is keeping me from being accomplished in all areas of my life. I must do more, even if I am not confident or tired I must do something to move towards my goals!!! I am considering treating myself to some pampering (massage or pedi) if I can put my books down and be more productive. My updates might be more sporadic but I hope more content filled and I am going to try to Instagram more so you can see my efforts. Visual proof of my efforts is the goal!
  9. Greetings, Rangers. My name is Wolfen. I usually kick it with the Adventurers, but for this particular challenge I felt I needed some motivation and advice from some Ranger friends. Plus, my goals this challenge seem perfect for this guild. If you want to know more about me, I'm sure @Tanktimus the Encourager can tell you everything you need to know since we've been NF buddies for a while. First, a quick bit of history. If you want to skip this part and go straight to my challenge goals, feel free: So there you have it. My mail goals will reflect the plan discussed above. In addition, I will be participating in Soulcon again, which kicks off September 17th, so there will be a spiritual aspect to this challenge, as well. So I have broken the challenge down into four parts: Body, Mind, Heart, and Spirit. Body: Daily: 0430-0445 wakeup 40 push-ups and 15 burpees barefoot time in the morning and stretches and movements (inspired by Primal body Reboot program by Jonathan Mead) cold shower at least 64oz of water at least 10,000 steps 2230-2300 bedtime Running Schedule: Monday: Distance run (at least 5k) on the trails Tuesday: Cross-training Endurance or Strength workout Wednesday: Tempo run (on road or track) Thursday: Recovery Day: only Mobility/Yoga workout and very light recovery run on the trails Friday: Interval run or hill run Saturday: Distance run (at least 5k) on the trails Sunday: Rest Day Nutrition -- eat whole foods as often as possible, whole grains, healthy carbs and fats, protein, lean meats, and vegetables Mind: WHM Breathing/Meditation in the morning Read at least 20 minutes per day; currently reading Endure by Alex Hutchinson (seems appropriate) listen to at least one podcast per week read at least one article about trail running, running, or endurance athletics take a brain break in the afternoon (20 minute binaural meditation) daily. Heart: listen to music that lifts my soul watch at least one motivational video or movie per week document at least three things I am grateful for daily make eye contact and greet people as I pass them on campus text or call at least one friend daily to see how his day went play with my younger princesses after homework is completed spend evenings with my queen Spirit: prayer and scripture study daily every morning, say a prayer of gratitude for the day read through the Soulcon devotionals post and visit the Soulcon Facebook page listen to or watch at least one sermon per week.
  10. The title is just for dramatic effect. I'm not in any danger (or am I?). As some of you saw last challenge, I caught the running bug. I have logged just over 50 miles since the middle of July, averaging 2-3 miles a day. This challenge will reflect my new running habits, in addition to the usual fun times (daily habits, motivational gifs, pics, and videos, etc.) but with a running theme. So, without further adieu: On your mark... Get set... GO! Run Your Day: 0430-0445 wakeup prayer/meditation/scripture study journal drink at least 64oz of water barefoot walk with dogs in the morning Primal Body Reboot stretches in the morning 15 burpees or 40 push-ups to wake up the body cold shower brush and floss Wim Hof Method breathing at least 10,000 steps read for at least 20-30 minutes (recommended books will be listed below) 2200-2300 bedtime Run Your Workout: Monday: Distance run (at least 5k) Tuesday: Endurance or Strength workout Wednesday: Tempo run Thursday: Recovery Day: only Mobility/Yoga workout and very light recovery run Friday: Interval run Saturday: Distance run (at least 5k) Sunday: Rest Day I need to make a vow to myself right now on two things: go easy on Recovery Day and take Rest Day as seriously as possible. This does not include the usual daily habits, but no running and no workout on Rest Day. Run Your Brain: read daily listen to at least one podcast per week read at least one article per week about running, fitness, health, endurance, etc. take a brain break (20 minute binaural meditation) daily Run Your Food: eat whole foods aim for healthy fats and proteins lean meats, chicken and fish whole grains snacks: almonds, pistachios, jerky, fruit Book Recommendations: Each of these suggested titles either specifically involve running, use running as a theme, or focus on great feats of endurance/fitness/health, etc. What I Talk About When I Talk About Running -- Haruki Murakami Endure -- Alex Hutchinson Spark -- John J. Ratey Unbroken -- Laura Hillenbrand Ultramarathon Man -- Dean Karnazes Running With the Kenyans -- Adharanand Finn
  11. Hi rebel friends! Starting my first challenge a bit late, but here goes! I'm a 30 y.o. woman living in the Midwest. I love hiking, camping, road trips, and travel. I live with my husband, who's super supportive and trying to get healthy as well. Our ultimate goal is to travel the world together over the next four decades or so, and the healthier we are, the longer we can enjoy it. On Monday, I'm starting a new job earning over twice what I earned at my old job, and the first thing I want to invest in is food that makes me feel good. I know from past experience that eating paleo(ish) totally eliminates my stomach issues, but I just couldn't afford it. It would be super cool if I could lose the twenty pounds I've gained in the last ten years, but I'd settle for not having a bloated, upset stomach every night. So here's the plan - I'm keeping it as simple as possible: Stop eating grains. They hurt my stomach. Stop eating legumes. They really hurt. Even my beloved peanut butter. Cut the sugar. I'm addicted guys. Other than a bit of fruit and occasional raw honey, it's gotta go. And that's it. I don't really have an exercise goal this time around. Best of luck to everyone in their goals, and thanks in advance for your support!
  12. Water... Earth... Fire... Air. Long ago, AThousandWords lived in good health and fitness. Then everything changed when a new baby arrived. Only good eating habits and occasional exercise could have saved her waistline. But when her world needed these habits the most, they vanished. A an entire year passed and she discovered new motivation: an awesome Avatar themed challenge. But although her gif skills are great, she still has a lot to learn before she's ready to call herself healthy again. But I believe... AThousandWords can save the world. AThousandWords : Ember Island Interlude I'm getting a late start on this challenge - Memorial Day threw me off; we went out of town for our anniversary and I've been a little resistant to get back into my diet since getting back. But we leave for Hawaii in just three weeks and I want to do my best to feel confident in a bathing suit, so here I am! This will be a short challenge for me: I'll be leaving June 22, so my challenge will only run 3 weeks. So instead of starting "Earth" this challenge, I'm going to treat it like an interlude. I'm drawing on "The Beach" episode for inspiration. Ember Island tends to cause its visitors to go into a sort of self-discovery - likewise, for this challenge I'll be focusing on refining what worked/didn't work from the last challenge, creating new habits, and trying to set myself up for success for my two week trip. ALSO - I'm trying out Habitica for this challenge! I'm still trying to figure out how to convert my NF goals to Habitica and how to track Habitica goals here... so this challenge will be about figuring out what works there, too. I'm going to use Habitica to replace my spreadsheet for this challenge and see how that goes. BANT, BANT, BABY The Banting diet worked really well for me last challenge, so I'm keeping it up. To recap - Here's the Banting Lists and I am loosely following the Transformation phase. I've assigned each list a point value, and I can have up to 3 points a day. In addition, I get an extra 5 points per week, if I want something from the red lists or more from the orange lists. Green List: 0 points Orange List A: 1 point Orange List B: 2 points Red Lists: 5 points Here's how I'm tracking this in Habitica: DON'T BREAK-FAST At the end of the last challenge I mentioned that I was dipping my toe into IF and that so far I really didn't like it. But since then it's sort of growing on me - I think because most mornings I'm just too lazy to eat breakfast. So I'm going to give it a try and fast until noon 4x a week. I don't usually eat after 8pm, so this will be a 16/8 protocol. COMPLETE DAILIES I've defined a few daily tasks in addition to the ones above - like check in on Habitica every day. My goal is to have a 21-day streak for all of these dailies at the end of the challenge. And.... that's it for this challenge. I have a few other habits defined in Habitica, but I don't really want to commit to more than what I have here. So we'll see how it goes! In the meantime, if anyone is super familiar with Habitica and wants to help a newbie out, I'm all ears!
  13. Water... Earth... Fire... Air. Long ago, AThousandWords lived in good health and fitness. Then everything changed when a new baby arrived. Only good eating habits and occasional exercise could have saved her waistline. But when her world needed these habits the most, they vanished. A an entire year passed and she discovered new motivation: an awesome Avatar themed challenge. But although her gif skills are great, she still has a lot to learn before she's ready to call herself healthy again. But I believe... AThousandWords can save the world. Hi, I'm Yvonne, and it's been a year and nine months since my last NerdFitness challenge. I'm an inconsistent Rebel; I've started about fifteen challenges and fully completed about 8 of them. But NerdFitness is my happy, get-shit-done home. I always come back when I need a kick in the pants, so here I am. I lost over thirty pounds the last time I was participating on NF but stopped joining challenges when I got pregnant. I switched to Battle Log format, hoping to keep up during my pregnancy, but vanished like the Avatar after only a few weeks. Last week I celebrated that baby's first birthday and realized I couldn't keep eating and slothing like I'm pregnant/breastfeeding anymore. With a baby who (mostly) sleeps through the night and doesn't need me to be a milk-machine anymore, I have no excuse not to start cutting back my diet and getting my butt off the chair. There have been some HUGE changes in the last year - adjusting to life as a mom, starting a new job where I work from home, and moving to a new house! - and I let myself get complacent and kept gaining weight even after giving birth. It's time to turn that around, be a healthy role model for my family, and start feeling like myself again. AThousandWords Book 1: Water I've been wanting to do an Avatar themed challenge for ages (I have so many gifs to use!) but it feels especially appropriate now that I am returning after having been gone for so long. My plan is to focus on a different element for each challenge, starting with Water - the element of change. I want to remind myself that I am mutable and fluid; I can change my story at any time; I can adjust easily to new shapes and new challenges; and I am powerful and capable as well. I also plan to be flexible this challenge - there are no absolutes or firm lines here. If a certain kind of exercise or food isn't working - change it up! I don't thrive eating the same food or doing the same exercise every week, so I don't plan to. Diet (CON 3) My diet is in serious need of change. If you followed my pregnancy battlelog (or have ever been around a pregnant woman - ha!) you'll know that first trimester nausea hit hard and all I was able to stomach were simple carbs. For most of my pregnancy I ate bread and sugar (I'm fairly certain my son was born 90% PB&J) and my brain got addicted to all that delicious carby badness; I kept eating junk waaay after pregnancy was over. I'm going back to a Primal eating plan - protein, fat, and plant-based carbs only. I'm embracing flexibility and following the Primal Blueprint Carbohydrate Curve recommendation to stay between 50g – 100g of carbs a day. This worked out great for me during my last challenge, and I'm optimistic I'll succeed again. I’m using the Banting Green/Orange/Red lists as a guideline; each food has a cost in points: Green List: 0 pts (free!) Orange List A: 1 pt per serving Orange List B: 2 pts per serving Red List: 5 pts per serving Goal: 3 points per day, +5 flexible points per week A: < 104 points | B: < 116 points | C: < 128 points | D: < 140 points | F: > 135 points Movement (2 STR, 2 DEX) A waterbender has to practice to increase their skills! And I am badly in need of some movement. I'm focusing my exercise on two main areas: steady and flexible. Anything goes as long as I keep moving. Examples of exercise are listed below each movement type. I’ll be recording time spent, with total time counted at the end of the challenge. Slow, Steady Movement (STA) Walking Hiking Cycling Goal: 3 hours a week A: > 12 hours | B: > 10 hours | C: > 8 hours | D: > 6 hours | F: < 6 hours Flexible Movement (DEX) Yoga Dance/Pole Stretching Goal: 2 hours a week A: > 8 hours | B: > 7 hours | C: > 6 hours | D: > 5 hours | F: < 5 hours Water (2 CON) This is a no brainer in a water based challenge, right? I'm not drinking enough water currently, I need to be. Plain ol' H2O, sparkling water, fruity (no sugar added water), or caffeine free tea all count (Uncle Iroh would be proud). Goal: 8 cups every day A: >= 100% | B: >= 85% | C: >= 70% | D: >= 50% | F: < 57% Money Management (1 WIS) After doing taxes I realized I'm doing a terrible job of tracking and investing our savings. I have a number of tasks I need to do to get control of our income and debts, these can be done all at once or spread across the challenge as needed: Update our Net Worth spreadsheet with current values Determine how much we can afford to save each month Determine how much we can afford to give charitably each month Decide where to invest our savings and set up auto-deposits into savings accounts as needed Decide where to give money and set up auto-deposits for those charities as needed Evaluate my 401k plan at work Goal: 6 tasks A: 6 tasks | B: 5 tasks | C: 4 tasks | D: 3 tasks | F: < 3 tasks Tracking Spreadsheet
  14. If you have been following me for a while, my usual challenges carry over and are implied. I'm in the midst of another Soulcon challenge, but for my challenge posts I want to try something different this time. This challenge is themed from an album trilogy titled One Wild Life by one of my favorite bands, Gungor. The albums are named Soul, Spirit, and Body, so that is what each section of my challenge will be titled. Soul: Pray every morning upon waking Daily scripture study and devotional reading Integrate prayer throughout the day Continue to work through the Soulcon spiritual challenges Spirit: Begin each challenge post by sharing, meditating/reflecting on the lyrics of a song from the Gungor One Wild Life trilogy. Meditate every day for at least 20 minutes. Sit still in silence every day for at least 5 minutes. Be the first to greet people when I encounter them (inspired by Gabby Reece: "I always say 'go first'....That means if I'm checking out at the store, I say hello first. If I'm coming across somebody and make eye contact, I'll smile first. I wish people would experiment with that in their lives a little bit: Be first because - not all times, but most times- it comes in your favor. The response is pretty amazing.") Start a Gratitude Journal: List at least three things I am grateful for every day. Less talking, more curious listening (and eye contact). Write a "Thank You" letter or send a "Thank You" message once/week to someone who deserves it. Call mother every day. Hug and kiss queen and princesses before leaving for work. Spend time alone every day with queen (unless impossible due to work, etc.). Body: Do at least 50 burpees/day. Do at least 50 push-ups or dips/day. Continue to work through Soulcon physical challenges Primal/MovNat workout at least 3 days/week. Hike or trail run once/week. Intermittent fasting to help with weight loss/muscle building Spend at least 30 minutes/day outside. Get to bed before 10:30 pm.
  15. Hi everybody, I've tried one or two challenges before, but got overwhelmed and didn't finish...so I'm going to put this here in the beginner forum, and try to keep my goals very modest! Main goal: Lose more weight. I've lost eleven pounds since January, but my loss has definitely slowed and even possibly stopped. I'm not even sure what my final goal should be, but I'm pretty sure I'd like to lose at least a few more pounds. I weigh 162 now, and I'm really excited to see a number under 160, so that's my numerical hope for this challenge period. Main method: Figure out my weekend eating. I've been eating mostly primal, which goes well during the week - eggs for breakfast, salad for lunch and I feel good, etc. But then the weekend comes and I go to some social events, plus eat a bunch of junky snacks at home. I think my most specific goal is to address the home snacking, and my current plan is to make (or buy, I guess) a healthyish sweet snack every week to try to replace the less-healthy ones I usually buy. Workout goal: I've also been doing the primal blueprint bodyweight workout, more or less. I'm gradually increasing my reps, and during this timeframe I think I should hit 3 x pushups, 3 x rows, 3 x 90 second plank and 3 x 15 squats (with three second hold). Besides hitting these numbers, my goal is to keep doing this workout twice a week, sprints or tabata intervals once a week, and yoga at least three times. Less technical goal: I want to get outside more and finally enjoy some beautiful spring weather. Also, I want to kick up into a handstand without a wall. I've been practicing pretty successfully with a wall, and occasionally I don't even touch it...but so far I'm scared to move away, so that's my reach goal for this month.
  16. If you have followed me for some time, you know the origin of this challenge title. I have decided to reconnect with my wild self and reboot and modify one of my favorite past challenges. Expect lots of wildness and nature. True to My Nature: Wolfen Goes Wild Get Rest: Wind down at sunset (limited/no technology), moderate/light physical activity (yoga, stretches, etc.) In bed no later than 10:30 pm (unless impossible because of work, etc.). Nap in late afternoon if necessary/possible. Get Fit: Barefoot/shirtless walks and stretches in the morning Three options: MovNat inspired workout (see video above) Or: Follow the Primal Blueprint Exercise Plan; below is the simplified version: Monday – Sprint Tuesday – Lift Heavy Things/Bodyweight Exercises Wednesday – Move Slowly, Play or Rest Thursday – HIIT/WOW Friday – Move Slowly, Play or Rest Saturday – Lift Heavy Things/Bodyweight Exercises Sunday – Move Slowly, Play or Rest Or: Get back into Jonathan Mead's Uncaged Body routine 10,000-12,000 steps/day Cold showers daily Meditation/WHM daily Get Spiritual: Morning prayer Daily Scripture reading/devotional Integrate prayer throughout the day Get Fed: Eat as close to Paleo/Primal as possible at least one meal/day. Avoid processed foods. Listen to your body: eat when you're hungry rather than when you "should." Intermittent fasting at least 3 days/week; this must be mindful rather than just "skipping breakfast." No soda for the entire challenge (none, zero, not even a tiny cup). Drink at least 64 ounces of water/day. Get Connected: Kiss wife and daughters every day before leaving for work Call mother daily; visit at least once a week Speak to a stranger at least once/day (irl, not online). Visit with a friend at least once/week (irl, not online). Spend evenings with wife and daughters, unless impossible because of work, etc. Get Smarter: Read everyday for at least 30 minutes Use a brain-training app such as Peak daily. Listen to a podcast at least once/week. Get Some Sun, Sand, and Surf: (No beach trip this year, but I really like the title). Spend at least 30 minutes/day outside. Get at least 15 minutes total/day of direct sunlight. Get near, in, on, or under water every day. At least one hike/week. Get in close contact with the earth: walk barefoot, dig in the dirt, rub against a tree. Again, I'll quote Frank Forencich here: "...get out of the house and into the world. Scratch your back up against a tree and bushwack your way up a hill. Climb some rough rocks and plunge your feet into the creek. Give your eyes a rest and massage your body with the biosphere. Your body will love it."
  17. I hope everyone had an awesome holiday. This was a tough one for me personally because it was our first without Papaw. But it ended up being drama-free, and I was surprised to find myself less concerned about gifts and money and instead enjoying time with family and friends. My challenge set-up this time may be edited later as ideas/problems/concerns arise. I plan to continue certain daily habits, such as early rising, prayer, getting outside/earthing/stretching in the morning, Bible study, etc. but they probably won't be mentioned in the challenge goals below. As promised, this challenge will be LOTR themed, focusing mostly on the book series (but with plenty of gifs, pics, vids, memes, etc. from all sources). Each goal is named after a poem/song from the Lord of the Rings book series. Quest 1: The Road Goes Ever On (Walking/Hiking) walk at least 10,000 steps per day at least one 30 minute mindful/adventure walk per day at least one 30 minute hike per week Quest 2: The Riddle of Strider (Strength/Fitness/Nutrition) at least 3 bodyweight/Spartan/HIIT style strength workouts per week at least 1 day per week of 4 all-out 80+ yard sprints (with 10 second rests between each) at least 2 5ks per week (aim for every Saturday and Wednesday) eat whole food/Paleo as often as possible (aim for 2/3 meals per day) intermittent fasting at least 5 days per week (not eating before 11:00am) drink at least 64oz of water per day every day Quest 3: I Sit Beside the Fire and Think (Meditation/Mindfulness/Study) meditate at least 20 minutes every day read at least 20 minutes every day (Bible and LOTR, of course) at least 1 outdoor ("beside the fire") meditation per week (Fri, Sat, or Sun?) at least one language session/lesson using Duolingo Quest 4: Song of Beren and Luthien (Love/Affection) at least 30 minutes uninterrupted time per day with my queen at least 1 "date night" per week with my queen (don't be picky about this; the key is to spend time alone together) speak the top love languages of my queen (acts of service, quality time, and words of affirmation) to bed with my queen every night, even if this means moving princess Arabella to another bed (see past challenges)
  18. First, some mood music: It's time to take it to the next level. Soulcon Team Juliet begins Monday, November 27th. I have been invited to join the Warrior Elite Challenge that starts at the end of January, so I need to be prepared. Below are the Soulcon Challenge Objectives: Pray the Lord's Prayer out loud, on your knees, every day No carbs after 3pm from grains and breads (sweet potatoes, vegetables, and berries are allowed) Track your caloric intake except on feast days Drink at least 64oz of water a day Exercise at least 30 minutes 5 days a week Run, walk or crawl two 5ks a week Before you leave home for the day do 40 pushups (or as many as you can) <---- I may be substituting burpees here. Sleep 6-8 hours a night (excluding feast days) Evangelism: Talk to at least 10 people you don't know about your faith There are also weekly physical challenges: Week 1: Test-In Week Max Push-ups in 2 minutes 2 min rest Max Sit-ups in 2 minutes 2 min rest Run, walk, or crawl a 5k (who crawls a 5k?) Make sure to record your 5k time, push-up, and sit-up count to challenge yourself on Week 6 Week 2: Max Week Monday: Push-up Day You have 24 hours to do as many push-ups as possible. Wednesday: Sit-up Day You have 24 hours to do as many sit-ups as possible. Friday: Bodyweight Squat Day You have 24 hours to do as many squats as possible. Week 3: Fast Week Have one fast day with at least one person on your team (this team consists of a Facebook group). On this day, you will drink only water and black coffee. Week 4: Hell Week This week you are limited to fruit, veggies (including sweet potatoes, not white potatoes), lean proteins, unsalted nuts, and protein powders (no milk added, only water). Also, no weight training this week, just daily push-ups and any bodyweight training you desire. Push yourself as hard as possible, and have a healthy competition with the guys on your team. You can keep track of: miles from jogging or walking miles from cycling miles on the elliptical Additionally, I have some personal goals and objectives that will supplement the ones above: Body: Spartan-style workout at least three days/week (bodyweight stuff, carrying buckets of rocks, tubs of water, etc.) Primal Body Reboot movements daily. Cold showers daily. Lift at least twice/week. Walk at least 10,000 steps/day Eat whole foods for at least two meals/day. No junk food for the duration of this challenge. Practice throwing knives at least once/week. Mind: Finish at least one book/week. Listen to at least one informative podcast/week. Read at least one scholarly article/week about any topic of choice. Heart: Hug and kiss wife and kids before leaving home for work. Call parents daily. Message or call at least one Soulcon brother daily. Greet people on campus when passing them. Soul: Study scripture using the SPACE method (to be explained in a later post). Pray throughout the day, either spoken or unspoken. Meditate daily; this could include WHM breathing or some variation. Spend at least 30 minutes/day in nature. So there it is. Very similar to past challenges, and I know it seems like a lot. But if you know me, you know it's not impossible. I need to be challenged again to push myself.
  19. Challenge here, discourse underneath. 1) Carry on Eating Well: Stick with the 80-20 Primal scheme, keep on logging, and do an IF of some measure on days when I know eating is going to be less than ideal. 2) Carry on Lifting: Alternate lifting two times and four times a week. Accept that gains will be slower, but that burnout is less likely to happen. 3) Carry on Keeping Calm: Evaluate the day every morning and see if something can be removed to make life easier. 4) Carry On Adulting: Keep cleaning 5 minutes per day - Priority living room Frame the new prints Frame the Westeros Map Frame and/or find a way to hang the Journey print Hang the Japanese Noren gift Tidy up finances this month
  20. Have some music: It's almost mid-July now. A LOT of changes heading towards me and mine. Little boy "graduates" from Kindergarten. Summer break for most of our fitness activities, most of all our regular schedule. Life is weird. And it never really changes to not being weird, when I think I almost got used to things, they change again. Not that that is necessarily a bad thing. It's just something that keeps me on my toes. This time without theme to go back to what is essential, what is REALLY important. I am aiming for a log-in every other day to every day with core data, and at least 3 times per week with a few words about what is going on. The goals right now are: log EVERYTHING (foodwise in mfp, challengewise in bujo and here). Drink enough water (2+L/d). Get enough oxytosin (stay in touch with supportive people, and support the right people in turn) how much and how often is to be determined, I am not quite sure what a good number is right now. Take a break in the early afternoons to sit with tea and check in with myself. That's it from me for now. Hope you are having an AMAZING SUMMER. I'll come check in with you in a little bit. Love you, my Ranger-friends, and rebels all. Katrin
  21. I know I want this challenge to be about summer and getting more in touch with my primal self (this includes movements, diet, rest, etc.) as well as my spiritual self. I'll get my goals figured out and add them in later. For now... an infographic to serve as the rough draft of my challenge:
  22. Last challenge, @Tanktimus the Encourager and @fleaball had an interesting discussion about rewiring your brain by picking an archetype that you want to emulate. It wasn't immediately obvious to me what kind of archetype I would pick if I followed the process, so I thought about it for a while and eventually realized that all of the archetypes I thought of had one thing in common: they were guardians. And when I had that realization, a lot of other things clicked into place: I scored "guardian" on the reebok be more human test a while back (I think) I keep coming back to the mantra "courage, honor, self restraint" I ALMOST NEVER get angry about anything and avoid conflict, except if someone is mean to my little sister or something So it works. The qualities of a guardian I admire and want to emulate include: A relentless, headstrong commitment to hard work and self improvement - to the point of stubborn refusal to compromise on any goal Faith that if they trust the process and do the work they will gain the skills they need Genuinely interested in and attentive to other people (as long as they're not trying to enter a forbidden realm) In their developmental years, they learn & grow alongside peers on the same journey, engaging actively in their training As they gain skill, they gladly guide & nurture others and think nothing of it Takes delight in the simple things in life. A happy day is just talking and being heard, and confirming our present happiness. Driven by the urge to help others Peaceful/zen except when defending others or facing obstacles Completely willing to fight with people when provoked Loyal to their people Honest Brave despite fears. Always. Focused outward - interested in other people and events around them and being in the world as their primary way of interacting with the world Physically balanced between strength/agility/endurance Examples of guardians: Pretty much every Tamora Pierce heroine ever, but especially Alanna from The Lioness Quartet and Kel from The Protector of the Small Dragons. Dragons protecting princesses and elder/mother dragons looking after their tribe/family The leader/seer/healer of a tribe who makes decisions based on how to protect their people Keepers of lore/wisdom/secrets/hidden places who do their jobs at all costs Monsters guarding the entrances to hidden realms Knights Priestesses Gargoyles? Background Every challenge this year, I am focusing on just one new habit. There are 10 challenges in the year, so by the end of the year I'll have TEN NEW HEALTHY HABITS. Challenge 1: Walk every day and/or aim for 16 miles per week Challenge 2: Morning routines Challenge 3: Eat a smoothie for breakfast and a salad for lunch every day Also, my theme for this year is honesty. That doesn't just mean honest in the sense of not lying. It means facing into things when I'm feeling the urge to withdraw because I'm self-conscious. It means being true to myself even when I want to act differently because I'm afraid people won't like me. It means showing up and doing the work even though I want to procrastinate or avoid it because something stresses me out. It means honestly making the effort. It means listening to my body and listening to my heart. It means feeling my feelings. I feel like 70% of my anxiety in life comes from situations in which I'm not being fully honest. And if I can learn to embrace that honesty, I can drastically improve my life. @Ensi made a comment a while back about how she just needs to be honest and brave, and I still think about that. Courage, honor, self restraint. Challenge Goal So in general this challenge is about getting into the habit of acting like a guardian. But obviously I need something more specific than that to work towards. So, two things: 1. Start every morning with a mantra/affirmation/whatever that I am a guardian, to help set the tone for the day 2. Work. I started working from home full time in April, and I've been struggling with switching to and from work mode. I'm also working on a very stressful project at the moment that has me really nervous and self-conscious. So, like a guardian, I want to face into the work. I want to relentlessly and uncompromisingly work hard every work day. I want to stop delaying the hardest things for last because of stress. I want to be driven by how I can help other people with my work. Honesty. Courage, honor, self restraint. And so on. Other Things So, they aren't goals, but I'll also talk about a million other fitness/health things that I work on, including: Aikido Running GMB Elements program Bodyweight strength workouts OCRs Yoga Food habits - eating primalish Reading Mediation Spending challenges Previous challenge habits: walking, morning routines, smoothie/salads Icebreaker I read a book a while back about a family that gave up sugar, including honey, fruit juice, and artificial sweeteners, for an entire year. Once per month, they would have a dessert that contained sugar. But that's it. Each family member could also pick a single thing with sugar in it to keep for the year. They chose things like wine, soda, and jelly. So I'm curious. If you had to do a challenge where you could only eat one thing with sugar for a WHOLE YEAR, what would you pick? I'm personally torn between ketchup and tea lattes.
  23. I have ALWAYS, ALWAYS, wanted to be Batgirl. Not just any Batgirl, but 1960's Barbara Gordon librarian-by-day and badass-by-night Batgirl. I used to watch re-runs of the old Batman show when I was little and found a hero in Batgirl. I would ride my bike around the neighborhood pretending it was a batcycle and I was catching bad guys. So, I'm calling upon this dream to be my motivation for the challenge. _____________________________________________________________ Goal # 1: Get a part-time job as a Library Assistant. I have an interview this week for a library assistant job and an application out for a similar position. If I don't get either of these jobs I will continue to track openings and apply for any that fit my schedule and skills. In the meantime... I'm getting ready to start a new freelance business as a writer and transcriptionist. I have a little work lined up and am just waiting for the library interview before I move forward. Either way, I will be adding 15-20 hours of work per week to my challenge. A+ = 20 hours a week of work including time spent applying for work/freelance opportunities Goal # 2: Boff! Thwack! I've come up with a schedule that will allow me to fit in 4 workouts a week. I'm going to use Startbodyweight.com for most of my workouts; adding in kettlebell deadlifts with each strength session. I can always sub-in 100 KB swings and 3 sets of TGU's if I want to. 3 strength workouts & 1 anything goes exercise option Goal # 3: Rock the unitard! Batgirl's outfit leaves little to the imagination. If I'm going to rock the unitard I have to eat and drink like a crime fighter. So, I'm going to follow Primal/Banting with a focus on no sugar and no grains. 6 days a week: No grains and No sugar 7 days a week: 4 cups of Not Coffee 1 Food Prep day a week
  24. First, some mood music: This challenge is based on the Na'vi from James Cameron's Avatar. It's an epic one, but it blends well with habits I have already developed. Connect With Environment: The Na'vi are deeply connected to the natural world around them and they take care of it. When completing each of these challenges, engage all of your senses and stay mindful of the impact nature has on your body and your spirit. At least 30 minutes outdoors/day in a natural setting Go barefoot at least 30 minutes/day; wear minimalist shoes when necessary. Explore an unfamiliar outdoor area, or explore a familiar one as if seeing it for the first time. At least one wild swim/week At least one tree climb/week Give at least 5 minutes/day of your attention to a life form other than human (pets, wildlife, plants, etc.). Download Joulebug and complete at least one challenge/day. Do a litter cleanup in a natural area at least once/week. Avoid using plastics of any kind (unless impossible). 1 hike/week Connect With Food: The Na'vi are omnivorous hunter-gatherers with a deep connection to the available provisions that surrounded them, both meat and plant. When completing these challenges, savor each bite, eat mindfully and pay close attention to how this affects your body and spirit. Eat full vegetarian at least one day/week Eat at least 1 vegetable/day Eat fresh meat instead of processed/boxed/canned meat at least 3 days/week; this includes fish (BONUS: game meat when possible). Forage at least once/week (dandelion, plantains, onion, etc.) Intermittent fasting Eat locally at least once/week (Farmer's market?) Connect With Body: The Na'vi need their body to be in top shape in order to survive such a harsh environment. When completing this challenge, use a variety of "wild fitness"/primal/paleo natural movements and be mindful of how this impacts your body and spirit. At least 5 minutes deep squat/day Drink at least 1/2 gallon of water/day. Balance at least 10 yards on a narrow surface 3 days/week At least 10,000 steps/day Dead hang for at least 30 seconds 3 days/week. At least 2 minutes of planking/day at least 3 days/week. 75 pushups/day At least 15 minutes of free-running/sprints 3 days/week on uneven terrain (barefoot if possible). "Natural" movement HIIT with plenty of variety 3 days/week (see Mark Sisson's WOWs for ideas). Connect With Tribe: The Na'vi have a deep connection with members of their tribe, especially family but also tribal elders and leaders. For this challenge, be mindful of your relationships and how you strengthen them. Spend every afternoon with your daughters ('ite); at least one technology-free playtime/week. Use intimate physical touch with tribal members (for family: hugs, kisses, holding hands, tickling, snuggling; handshakes/hugs for friends). At least one uninterrupted/technology free evening with wife (muntxate) Call your mother (sa'nok). Visit your grandfather. Connect With Self: In spite of living in a savage environment, the Na'vi are very self-aware and practice a disciplined self-control and humble appreciation of all life, including their own. Become toruk makto: tame the beast and take control of your temper by pausing and being mindful of your emotions. Seek wisdom: read works written by great tribal leaders and elders who have come before you. Choose your words: be mindful of when to speak and when to be silent; don't waste words, but choose them wisely. Be grateful: keep a log each day of things for which you are grateful. Connect With Eywa (God): The Na'vi believe in and commune with a being greater than themselves. This is the essence of their culture and it drives their actions and lifestyle. While completing these challenges, be mindful of where your heart and spirit rest on these issues. Greet each morning with a grateful smile and a spoken "Thank you." Pray/meditate in silence at least 10 minutes/day. Integrate prayer throughout the day. Treat each person you meet as spiritually connected and as image-bearers of God; treat all lifeforms as God's creation. Practice agape love (unconditional love). Bonus Challenges: Learn Na'vi language. Spend at least one night outside (in a hammock, if possible). Take a long hike deep into the woods (off trail, if possible). Ride a horse. Learn to shoot a bow. Harvest spring water. The Hallelujah Mountains: Go rock climbing (freestyle). Obviously, I will need all the support I can get. I look forward to hearing your input and words of encouragement.
  25. December was a pretty good month for me. I think I've established the gym habit and I'm ready to increase on it this month. January is the calm before the storm. Rugby practice starts back up in February with matches happening March and April. I've got 2 airport jobs this spring. Airports are always more difficult than they really need to be. I'm also working on setting up a rugby tournament for the summer. I haven't fully committed to this happening but I have some more preliminary work to do so I can decide whether to jump into it or not. This month, I really have to get my food and fitness ramped up. After January I will be pulled in a ton of directions so if I don't have the habits pretty solid, I will struggle. Goal 1) Gym 3 times per week. Both lifting and bjj count towards the 3. *I changed this from 4 to 3 for realism. I got 2 per week in December, why jump so much and make it harder to succeed? I need success more than I need lofty goals* Goal 2) Rehab. I have a big case of gluteal amnesia that I'm working on with a trainer. I've already made progress but I'm not doing the things I'm supposed to be doing at home. I've got some pretty simple exercises that I'm supposed to do 3 days a week. Goal 3) Food. I just have to do it. I'm committing to primal. It's hard for me to commit because I know I'm going to struggle and be somewhat less than perfect. My wife lives on grains alone (not really but so close to really) so I know it's going to be difficult/impossible for me to do this perfectly. But if I shoot for perfect and land at 60% I'm still so far ahead of where I am now. If I don't try then I'll never know what adjustments I can make for success. Goal 4) Mornings. I suck at mornings. My goal is to be at work by 8 am each day. Eventually I want it to be 7 but that's too much of a change in one go since I'm also adding a primal goal which will require breakfast at home and a packed lunch most days. The only way I'm going to succeed at mornings is to leave all the guesswork out of it. Each night before bed I will lay out my work clothes, make sure my gym bag is ready if it's gym day and have food prepped as much as possible for the next day. My life is pretty chaotic and I'm tired of it. Tired of quitting, tired of chaos and tired of being fat. That's sort of the motto that got me through December so I hope it will carry me forward in january.
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