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I'm sticking with keeping things very simple and foundational. Yeah, I'll still post about the PARKOUR!!!, but even with parkour, I'm going to work on some fundamentals. I'm not being boring. I'm just training like a Jedi. I'm going to make a spreadsheet and check the boxes each day to keep myself honest. A lot of these are just the bare minimum, and I hope that I'll often feel inclined to do more. 1. Darebee Strength protocol workout every weekday. These are short and simple, but they certainly facilitate doing strength work every day. I'm currently up to Day 7. 2. Yoga mini session every weekday. These can be NF Yoga minis, 10-15 minute youtube videos, or even short arm balancing sessions. 3. Parkour fundamentals: a) 5 PK rolls every weekday. It seems like whenever I lapse in training these, I revert to aikido rolls. Rail walking for at least a couple minutes every weekday. I lost my mojo after falling while doing 180 degree turns and dislocating my elbow. I want to comfortably walk, go into QM, stand from QM, turn, and all of that while on a rail. c) Grip training. I stopped climbing, and now my grip kind of sucks. The goal is to hang on my hang board at least a couple times every weekday. 4. Boring evening snacks: Less junk and less booze in the evening. My current habits are so bad that I'm not going to be super strict with this. I just want to improve. I'm allowing myself fruit, veggies, cheese, nuts, and a very modest amount of sweets. I'm cutting back on the empty carbs and booze. The goal is only 1 evening of unhealthy snacks per week. 5. Parenting like a Jedi: Read the book "Taking charge of ADHD" (currently on hold at the library). Look into webpages and other support. Hopefully, the knowledge therein will help me be a bit less exasperated and dark-side-ish and more like a Jedi. Bonus: Coding fundamentals: By the end of the challenge, I hope I have my project cleaned up and ready to launch. I'm about 90% done, but I have a lot of profiling, implementing best practices, and cleaning up to do. So, once again, I have boring fundamentals on my plate.

Well I am back for another 4WC(5WC)!! I decided to have a little fun with the theme and go with Sonic this time Each goal will earn me rings to give me power to fight Doctor Eggman. So here's the goals: STRENGTH:X30 a week Sonic has to be strong in order to power through all of Dr. Robotnik's robots! (Need at least 100 rings to pass) Week 1: Week 2: WEEK 3: WEEK 4: SPEED: X12 a week What Sonic challenge would be complete without sprinting?! I will be doing sprinting drill 6 times a week (Need at least 40 rings to pass) Week 1: Week 2: Week 3: Week 4: MOBILITY: X10 a week Sonic needs to be able to jump, spin and move all at the speed of light. In order to accomplish this I need to get back in to using my foam roller 5x a week. I also need to do at least 10 minutes of yoga or stretching. (Need at least 40 rings to pass) AAAAAANNNNDDD thats it Side quest: Complete whatever craziness goes on in the Ranger mini:

Because [Fitness] is what? Fundamental! So, I couldn't come up with a good theme, and I realized was going back to fundamentals. (I haven't done a mobility quest since my first challenge), and the word "fundamental" always makes me think of RuPaul Drag Race! I know Raptron did one a while ago, which was so much fun, so I decided to blatantly copy and bring it back. Quest 1: Splits: I can feel it, this challenge is the time, it's happening! I will do stretching work 4 times a week, for 6 minutes minimum. I can work on whatever feels tight, but I have to sit in the almost splits for at least 30 seconds per side. I just bought a yoga block, so I have something nice to prop myself up on that will hopefully help. I also want to try to do some PNF-style stretching to help get that last inch. [+2 DEX] Quest 2: Mobility-two components General: At least 3 times per week, I want to roll out my muscles. I have to hit at least my calf (which will hit the other part of this challenge too), hips, glutes, back, shoulder, and bottom of my foot (this one loosens the front of my calf to help with splits flexibility). [+1 STR, 1 DEX] Ankle: I realized that ankle mobility is one of my main issues in my squats, so 4 times a week I need to do some ankle mobility work for a minimum of 4 minutes. I currently cannot touch the wall as discussed in this article so my mobility definitely needs some work. I'll probably take my stretches from that article and others. [+1 DEX] (get it, rolling?!?!) Quest 3: Crow: Last challenge I made great crow progress, and I want to get to a 5 second hold this time. I want to practice my crow at least 5 times 4 days a week. I also need to look up one new article with crow advice a week as I found last time that finding the right cues made all the difference. [+1 STR, 1 WIS] Quest 4: Alcohol: I want to try out a new form of this goal to go with the fact that I realized that I'm an abstainer, not a moderator. So I will not drink at least 3 days of the week. I'm keeping this challenge pretty easy just to try out the structure, so I'm hoping I can do it. The other 4 days of the week I will keep myself from going insane because I'm still trying to fit into my calorie count, so I won't overindulge on those days. [+3 CON] I'm super excited for this challenge! I'm going to go with a Monday start, I don't like dividing up the weekends. Generally it will be my goal to get all this done during the weekdays because that's when I have the most motivation and time, but I'll have the weekends to catch up if I need. Bring it on! Tracking: Splits: 0/4, 0/4, 0/4, 0/4 Mobility 1: 0/3, 0/3, 0/3, 0/3 Mobility 2: 0/4, 0/4, 0/4, 0/4 Crow: 0/4, 0/4, 0/4, 0/4 Crow research: 0/1, 0/1, 0/1, 0/1 Alcohol-free: 0/3, 0/3, 0/3, 0/3

Main Quest. My main quest is to develop my confidence and physical health/fitness to the point where my low self esteem no longer holds me back from living life the way I'd like to. This challenge I'll be keeping things pretty simple by taking better care of my body, teaching it to move better, and doing a crap load of pushups. Quest 1 - Movement Training. +3 DEX Mobility/stretching every day Practice parkour rolls 3 times a week Quest 2 - Increase Pushups. +2 STR, +1 STA Continuing my quest to reach 100 pushups in 5 sets, this challenge the goal is 75. That means an improvement of 6 reps in 4 weeks. As always, this will be measured in a once-weekly test. Quest 3 - Get better rest. +3 CON Laptop off by 21:30 Sunday-Thursday. Basically any night I need to wake up for work the next day. This will probably include a couple of Friday's as I pick up extra hours most Saturdays these days. No caffeine after 4PM. This used to be a strict rule of mine but I've let it slide recently. Quest 4 (life quest) - Earning my pen license. +1 WIS Continuing on from my last quest, I'll be working my way towards actual grown-up handwriting by practising handwriting 3 times each week. Grading A (100%), B (75%), C (50%), D (25%), F (0%) Quest 1: 4 weeks success in each part (A) 3 weeks success in each part (B) 2 weeks success in each part (C) 1 week success in each part (D), 0 weeks success in each part (F) Quest 2: 75 reps (A) 74 reps (B) 73 reps (C) 72 reps (D) 71 or less reps (F) Quest 3: 0 failed days during challenge (A) 3 or less failed days (B) 4-7 failed days (C) 8-11 failed days (D), 12 or more failed days (F) Quest 4: 4 weeks success (A) 3 weeks success (B) 2 weeks success (C) 1 week success (D), 0 weeks success (F)

Space: the final frontier. These are the voyages of the starship Enterprise. Its five-year mission: to explore strange new worlds, to seek out new life and new civilizations, to boldly go where no man has gone before. YES! I am finally going with a science-fiction theme! It’s fitting because I will be doing things I don’t normally do: take care of myself I get incredibly high-strung on daily basis, I work out like a beast, and I rarely take the time to stretch and relax. This challenge, I am looking to change that. Meditation (+25XP) I don’t ever do this, yet I know how good it would be for me. It doesn’t have to be anything crazy; just sit down alone in a room and breathe for at least 15 minutes. Music is optional, but it usually helps me unwind so I will try my best to have it. Brownie points if I do this right before bed (I hear it helps with sleep). Challenge: Meditate for a minimum of 15 minutes every day, a minimum of 5 days per week Score: 5-7 days - +25XP 3-4 days - +20XP 1-2 days - +10XP Get rid of knotted muscles (+25XP) Another thing I am horrible about? Rolling out my sore muscles. As I’ve said many times before, I work hard and I play hard, which usually results in some epic knotting (usually at the right hip joint). I am not going back to kickboxing until mid February, so I want to take this time off and fix my body to where I can kickbox again and not feel like an old person Focus areas: two tennis balls along the spinefoam roll along the IT bandLAX ball along both hands, esp. the right at the wrist and forearm Challenge: Roll out with a foam roller for a minimum 30 minutes 3 times per week Score: 3 times - +25XP 2 times - +20XP 1 time - +10XP Stretching (+25XP) Thank goodness I don't wear this stuff. Aerialists on the other hand... As a martial artist, it is important that I have good mobility in my joints. There are a multitude of different exercises I could do, but I will stick to the most basic ones, the ones I already know will help me improve in the long run. Challenge: Stretch every other day for the duration of the challenge (13 days) Exercises: Cheechoe stretching routinespigeon stretches (both legs) front splitsside splits I will measure the height of my splits at the start and end, so I can track my progress [side splits height] [left split] [right split] Score: 11-13 days +25XP 8-10 days +20XP 5-7 days +15XP Any less and I’m not even trying, clearly Don’t eat like an asshole (+15XP) Is gagh Paleo? Proper and balanced diet is a constant struggle for me. I have a huge sweet tooth (milk chocolate covered almonds are the bane of my BF%) and any time I don’t have diet on my challenge, I lapse horribly and I gain back a whole lot of fat. Considering we are right after the holidays, I figured this would be an appropriate time to get back to my beloved Paleo. Just to be clear, I do modified Paleo where I still eat/drink dairy (mostly milk and sour cream) and an occasional potato. Challenge: Keep Paleo 85% of the week. Score: 5 cheat days or less - +15XP 7 cheat days or less - +10XP Get enough sleep (+10XP) I love Q. He's one of my fave a-holes It’s January, this should be easy! As I’ve mentioned during my previous challenge, it takes me a lot longer than 6 weeks to form a habit so I’m putting this here to make sure I continue forming a good habit. I hate being a zombie at work so let’s get to it. Challenge: Get a minimum of 7 hours of sleep a night Score: 6-7 nights - +10XP 4-5 nights - +5XP Extra brownie points if I get to bed before 10:30pm. Go the extra mile I am one of those weirdos that loves to bake. A friend at work linked an article with a cheesecake bonanza so I chose to challenge myself to a cheesecake a week. I figured making them on a Sunday and taking them to work the next day would be the best course of action. It also means I am starting off my challenge with a cheesecake. Darn Here are the first 4 recipes: S’more Cheesecake Blueberry Swirl Cheesecake Caramel Apple Crisp Cheesecake Oreo Cheesecake This is not a part of the challenge and I’m not assigning it any points. This is just for funsies I will do my best to post pictures and maybe a link to my food blog. I already know I'll be making adjustments to the recipes. I'm a baker after all! Note: Cheesecake is not, never was, and never will be considered Paleo In case anybody was wondering. Rewards: Starbucks Carmel Macchiato - My usual reward Massage - I already booked the thing since my massage girl is really good and super busy. She specializes in sports injuries and I’m hoping she will do something about my right hip flexors. I figure that after a month and a half of stretching and rolling, her job should be easier.

Events: IPF World Open - 10/11/2015 (live streamed on goodlift for those that are interested) Edinburgh BJJ Open - 21/11/2015 Southend No Gi Open - 29/10/2015 Newcastle BJJ Open - 6/12/2015 Goals: Competition: IPF Worlds - Top Ten STR - 3, Top 5 STR - 5, Podium (lol yeah right) STR - 7 Edinburgh - Gold CON - 1, DEX - 2, SIlver CON - 1, DEX - 1, Bronze DEX - 1 Southend - Gold CON - 1, DEX - 2, SIlver CON - 1, DEX - 1, DEX - 1 Newcastle - Gold CON - 1, DEX - 2, Silver CON - 1, DEX - 1, DEX - 1 Life Goals: Be more social Do at least one thing a week which isn't training related, even if it is with training partners. CHA - 2 Keep on top of all social media. CHA - 1 Helping others Be timely with my online coaching input instead of hitting it all at 23:00 every night. WIS - 2 So the name of the thread explains itself really. It's a month of competition. I think an obligatory "Pls b safe" is required here.

Copied over from my challenge thread, in which I'm training for my first kayak trip down a river: GUYS GUYS GUYS! I did it!! First day in my kayak, and I successfully performed my first combat roll! (meaning, I was underwater in the current, and I flipped myself over and out of the water) I spent the whole day at the US National Whitewater Center in Charlotte, NC. First off, this place is SO COOL. If you're ever around Charlotte and have an interest in whitewater, climbing, biking, hiking, adventure courses, or zipline, check it out. I took two classes; in the morning I had a kayak sampler, in which I discovered that I am excellent at ending up upside down. I learned how to wet exit, do some ferrying, catch an eddy, and overall gained confidence working with the boat. In the afternoon I took my roll clinic, and I actually rolled! In calmer water, my instructor said my roll was beautiful. I have a tendency to freak out in rougher currents, and I did have a moment of panic, but I got back in my boat and rolled again...and again...and again. And bonus woot: I was able to load my kayak on top of my car, strap it down, and successfully transport it by myself, which, as a very independent female, I'm super proud of. Happy Day