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Daily Do's for Mental Health (Oh snap! Girl just threw down some Comic Sans! REBEL!) Daily "I Am" Journal - Taking those affirmations from my last challenge and putting them to practice. Here's one from yesterday: (I have a shitty camera on my phone, but it is good enough!) Regular Journaling at least 3-4 times a week. Did some yesterday too!Taking meds routinely. I am BAD at skipping doses. I need to get back into my routine of taking my BP meds, vitamins, and Zoloft. Getting Sh** Done Walk the Dogs - Mon, Wed, Fri. Trigger time will be as soon as I get home from work.Thursday's grocery shopping days. Designating a new shopping day because I was doing it on the weekends and I hate it, so I stopped doing it.Continue with my morning Yoga "Practice" - trying out a new word! (Not going to count this into the challenge, but I want to at least make it somewhat important by officially stating that I will try to continue. It helps me stay on track .** Life Goal! ** Art shows and contests! There are 2 coming up. I will be submitting my Watercolored Forest to the Pioneer Days art show in a couple of weeks. Then there is our local Comic Con, hopefully I can get something fun drawn up and submitted in the contest. I'm excited!

Welcome to Rose of May's Fall into Fitness, Foundations, and Feeling Good! Fall is my absolute favorite season. I love the colors, smells, weather, and everything that comes with it. What better way to usher in my favorite time of the year than with a challenge to better myself and my lifestyle! This challenge is going to focus on establishing foundations and more concise routines. It will also focus on gaining a healthy and stronger mental foundation in preparation of the approaching winter season. So pull up a floor pillow, grab yourself a cup of coffee, and enjoy the sweater weather! Quest One: Changing Leaves "Everyone must take time to sit and watch the leaves turn." - Elizabeth Lawrence No sitting involved, but this is a time for change. Leaves change and they fall away to make room for the new to grow. I will be looking back to yoga for my method to change. For this quest, I will do yoga for however long I can. I am building strength and stamina back up after letting it go. That said, I must do a minimum of 5 minutes for it to count. Any less and it does not count. Any more? Gold star! Session/progress must be recorded. A: Session of yoga every day C: Session of yoga three days a week D: Session of yoga one day a week F: No yoga. What were you doing??? Quest Two: Tea and Biscuits "Somewhere in the world it's always time for tea." Tea, coffee, warm cider: all lovely drinks to enjoy during the autumn and winter months. Paired with warm breads, biscuits, soups, and other comforting foods? It could be a bit on the dangerous side, too. Eating excessively can happen as a form of comfort, which is why I need to learn to write down things that I eat. I will log all food that goes into my mouth. Did I grab a handful of chips in the middle of the day? Write it down. Did I have a piece of cake for dessert? Write it down. Did I drink a bunch of water? Write it down. Actively log the food that I eat throughout this challenge. as of 9.14.2015 BMR - 1913 BMI - 49.9 Daily - 1890 A: Food logged every day C: Two meals logged every day D: One meal logged every day F: No meals logged. What are you hiding??? Quest Three: A Book a Day "Life starts all over again when it gets crisp in the fall." - F. Scott Fitzgerald I have fallen out of my reading habit. I use to wake up every morning before everyone else, get a cup of coffee, crawl back into bed, and read until my coffee was either gone or cold. I read the suggestion from one of the many magazines I enjoy and absolutely loved it. It gave me quiet alone time and time to get into a good book. Doing this, I was reading at least three books a week. Since stopping this routine, I haven’t read anything nor have I felt motivated to read. I absolutely HATE feeling this way as I am a huge supporter of reading. A: Read six books C: Read two books D: Read one book F: Read no books. Life Quest: A Change Would Do You Good "Just like seasons, people change." Create a routine for ME. Ask myself why not do it if it’s something I want to do? Also do things that I know will make me feel better regardless of how I’m feeling. Get into a morning and night routine. Get some order in my life so that I can help others work through their struggles but also find a comforting and grounding center when feeling stressed. Morning Routine Up at 7:00 AM Teeth/Shower Dressed Blow dry hair Pre-School Routine Connor up by 8:00 AM Breakfast Layout clothes Lunch Prep Connor Morning Routine Out the door no later than 9:00 AM [Morning and Pre-School routine can be adjusted by an hour. Wake up should still be no later than 8:00 AM. Without pre-school needs, post-school routine can begin and finish earlier. This will give me more time to get some things done around the house and more casual time in the afternoon.] Post-School Routine Dinner prep Dishes/Kitchen Breakfast/Coffee I suspect by this time, it would be close to 10:00 AM. At this time I will focus on cleaning/straightening up the house. I will also address laundry if needed. I will work around the house until 1:00 PM. I will be sure to have a water bottle on the go so that I can stay hydrated and get my necessary water in-take in throughout the day. Afternoon Routine Yoga Lunch I don't want to stick to a hard stop in the afternoon. I don't want to feel rushed when eating or doing yoga. I want this to be a good relaxation time so that I enjoy my yoga session. The rest of the day will be devoted to offering any homework help Connor or Meaghan may need (unless it's Math-related!), computer fun times, and wrapping up dinner things. My goal is also to have dinner ready no later than 6:00 PM. After Dinner Routine Kitchen clean-up Dishes (This should alleviate a lot of work in the morning which will be beneficial should we have any errands to run...etc!) Getting dinner ready by 6:00 PM definitely gives everyone a good amount of time to unwind and relax before bed...etc. On the evenings that Connor has a game at 6:00 PM, I will have dinner ready by 5:00 PM to give him time to eat and digest before the game. I am going to stick with settling in for bed between 10:00 - 11:00 PM during the week. Wiggle room on the weekends/holidays is okay, but I want to keep to my sleep routine. I also use the evening for good unwind and relaxing before the next day. It's important to remind myself that I cannot get down on myself should I not be able to follow this to a perfect tee. There will be days that I will not be home for a good portion of the day. My goal in creating this routine is that on the days that I am home, I get an ample amount done so that on days when I do go out or have errands to run, I won't feel overwhelmed and rushed to get everything done once we get home. I also have to remind myself that there will also be plenty of time for me to have fun or time for myself. The more I stick with this routine and put it into effect, the more days I will have in the future where things won't need to be done. I will have more time for crafting and such. I will also remind myself that stick to this and getting things done with help alleviate stress not only from my shoulders but also my Mom's shoulders. My routine and goals will have a positive effect not only on me, but also my family. I realized this evening that the routine will have some different roads on the weeks that my step-siblings are not here. The need to prep lunches and get little brothers up for school will not be necessary. That said, I have added where things may change for those weeks. Pass/Fail

Two goals. The first is to account for every day with housework, food, and play. The second is to check my master list of things I should be doing instead of futzing away on the internet. Master list of things I should be doing: Misc Routines:Know what's for dinnerGroomed and dressed (Earrings today?)Do artWrite down art and writing ideasCheck on the busywork preparationsHousework Laundry put away Tables cleared KitchenPut dishwasher on dirty, run if fullCutting boards cleanKnives cleanLarge pan and lid cleanCounters wipedSink drains clearedPlayOrigami and paper starsCross-stitchColoring pagesWooden blocksPhysical puzzlesBoard game solitaire (Tsuro, Quirkle, or Dominoes)Play preparation, have these things ready and waiting for fussy moments.Cross-stitch projects chosen and aida cloth cut to sizeOrigami paper and star strips already cutColoring book pages photocopiedArt

I decided to use a positive topic this time, so let's see if reality conforms to it by the end. "Gobnait is competent" Since my goal of making the house comfortable relies on hubby's help, I'm going to focus on what I can do to keep things from going to heck. I think part of that is to focus on fun instead of frustration. If I get into a kitchen-rut again, I may go on a cooking strike. By November 2, I should have a list of "Things I should be doing" that is hanging up instead of hidden away online. The kitchen list that is already on my fridge, once I write "Know what's for dinner" on it, is good enough to count. But I would rather get a bulletin board set up. I think I should consider "have adventures weekly" with some sort of instant reward if I manage it, but I'm not sure what will really have an impact. I want to have busy-activities ready and actually say that I used them and replaced them. I don't want to say I hung out online for all of my down-time. I think that I should keep an at-least weekly photo blog with how the house looks. Morning and evening for days where I might have done something significant.

The time has come to throw the Harkonnen dogs off Arrakis, along with their pompous Corrino masters! The indigenous Fremen, ancestors of the wandering Zensunni, shall see to this reality, employing the newly learned Weirding Way to not only match, but to overcome the Empire's very best. Long live the fighters of Muad'Dib! For those not familiar, the Weirding Way refers to the fighting style learned by the Fremen in the sci-fi novel Dune by Frank Herbert. I have recently begun reading Dune once again. It has perhaps been about 7-8 years since I last picked the book up. Each time I read it, I realize something I had missed before. Seems it is always worth revisiting. And this time I plan to finally venture into the rest of the Dune series. The challenge itself is not terribly different from the last one. I am simply going with a Dune theme to give it more flavor. And it's just plain fun! The Weirding Way seems an appropriate name for my training, as it is a culmination of mental and physical training that results in extreme ability. My results probably won't be quite so extreme (such as moving so fast it appears as teleportation), but it's the same idea. It means extreme mental focus, and extreme control over all the muscles in one's body (the Bene Gesserit could supposedly move the very last joint in their toe precisely, without moving anything else). Such ability can only come from discipline and consistent effort. ***UPDATE AS OF 09/19/2015 - I will be posting a reboot of my goals in a new post within a day or two. Rehashing the same stuff from the last two challenges isn't working. It's uninspiring. I think I had the right idea, but I need something new and interesting to spice things up (hehe, spice...the spice must flow ). Also, I need to make it as simple as possible. Simple is good. It creates less anxiety, and enables me to better roll with the punches life throws at me. More to come.*** Here's the breakdown of the goals: Goal 1: Daily Routine - These are the same daily practices I employed in the last challenge. +4 Wis, +1 Con Sleep - Get to bed no later than midnight, every night.Meditation - Every day, for at least 8 minutes or more.Priorities - Every day, make a list of priority tasks I intend to accomplish that day. Writing it makes it more relevant, and I am more likely to do it.Goal 2: Body Weight Exercises - This is the same exercise routine I employed in the last challenge. It is more or less designed to enhance my ability to train in parkour/ freerunning, as well as improve overall strength and muscle endurance. This routine is to be done 4 times per week, as before. +3 Str, +2 Dex Air squats - 3 sets of 15 reps.Pull-ups - 3 sets of 4 reps.Decline push-ups - 3 sets of 15 reps.Decline bridges - 3 sets of 15 reps.Short stretching routine at the end of workout.Parkour training can be done as a substitute for this routine.As before, more reps or sets can be added, depending upon how my body is adapting. Currently, the above numbers are still challenging if I'm doing everything at a fairly rapid pace, circuit-style. Goal 3: Weekly Routine - This is the new stuff. Well, not really new. I was often doing this on the side, intermittently. Now it is to be a consistent, weekly effort. +2 Dex, +2 Wis, +1 Sta Parkour/Karate - 1x/week, dedicated training of parkour and/or karate skills. This can take place at home, but preferably in a park or anywhere else outdoors, where there are obstacles that can be utilized. Weather permitting of course. I will also often include my 4 year old in the training, as I often do. She enjoys seeing daddy jump around, as I enjoy coaching her through basic jumps, rolls, and other movements (she has been amazing me with her cat grab/hang lately). She is also going to start in a kids karate class as this challenge kicks off, which will very likely rekindle my own interest in karate. It's good for both of us, incentive to stay active for the rest of our lives.Yoga - 1x/week, attend a class at the YMCA. I've established a pretty good habit of meeting my sister at the Y on a weekly basis for this. It's been good for both of us to get out of the house, and as always, yoga does a world of good for my back. Solo Walk/Run - 1x/week, take a walk by myself, somewhere. Or a run, if I'm feeling it. Doesn't really matter where. At least cover one mile. I tend to go for several walks throughout the week as it is, with my daughter, but the point here is to get at least one walk in where it's just me and my own thoughts. A time to reflect, as well as move. Also always, these goals are simply bare minimums. I am always free to do more reps, more sets, longer practices, etc. I just want to make sure I am at least hitting the minimums consistently. Even if I don't feel like it that day. Even if it doesn't make me into a remarkable athlete. The point is to be a little bit better each day. Thanks for reading...and long live the fighters of Muad'Dib!

Heal, Remedy, Cure, and Dispel. I am going into this six week challenge with a fresh face and a fresh start. I am removing anything that can stand in my way, and I want to maintain the motivation to achieve great things. I am starting from scratch and going back to the basics of fitness. I will be a person who pushes herself to finish her goals rather than allowing the "do it later" monsters weigh me down. I. Morning Wake-Up Call I will set my alarm to go off at 8:30 AM. I will place said alarm at a distance so that I have to get up to turn it off. Doing so will allow me to get back into a healthy sleep routine. I found that when I was going to bed before midnight and getting up before ten, I felt better. I was not feeling exhausted in the middle of the day and I was sleeping better in general. Getting up early allows me to start my day at a great time, maintain a good schedule, and stay in good health.II. I'll Take a Walk I will take five minutes out of my day to take a walk every day. If the weather does not permit a walk, I will find an alternative means of physical activity. Regardless, I will take five minutes for physical activity.III. Room Service I will clean one room a day throughout the house. I have read that tending to one room a day in your house makes it easier to handle rather than dragging yourself down with trying to take care of every single room in a single clump of time. If a deep clean is not needed, I will make sure that the clutter is kept tidy, and dusting and vacuuming are maintained. Such things as the kitchen and dishes are every day occurences.Life Quest Expurgenate!Purging and decluttering can be intimidating. It can also be difficult if you feel a deep connection with your things. However, I do have to remind myself that a lot of these things are just that: things. Material things that could be replaced by the same or better things if so desired. My goal, by the end of the six weeks, is to purge 5-10%. Whether I donate items or manage to sell them via yard sales, etc. I will record my activities as well. Keeping track of what I do, eat, and complete definitely help in working out a routine and sticking to it. It will also help me grade my progress in the long run.

Ok, so I'm not literally joining a cult. The title is simply a historical reference to the Roman deity Disciplina, worshiped by Roman soldiers as the personification of discipline through frugality, sternness, and faithfulness. Wikipedia has a brief entry on the topic here: https://en.wikipedia.org/wiki/Disciplina The purpose of this quest is to go back to the absolute basics and establish a solid, disciplined daily routine from which I can progress. This is primarily going to focus on habits versus fitness routines, though fitness will still play somewhat of a role. A lot of what I will be doing is possibly more suited to other Nerd Fitness guilds, such as Adventurer or Druid. However, I have decided I am Assassin to the core, and with the Assassins I shall remain. Nothing is true; everything is permitted. Here is how it will all break down. Goal 1: Sleep - Get to bed by 11:00 PM at the latest between 11:00 PM and 12:00 AM every night. I'm not going to get too excited by the occasional slip, especially when it's a situation where I am burning the midnight oil for a very good reason, such as catching up on stuff from work, which I do on occasion. However, such a thing should never become regular habit. The bad habit I am putting to rest here is staying up late, sacrificing good sleep (therefore sacrificing readiness to tackle the next day) for trivial matters such as video games, surfing the internet, or watching TV. The goal is discipline through respecting myself and the obligations I choose to fulfill the next day by being well rested and alert. +3 to Con, +1 to Sta Goal 2: Priorities - Every day, make a list of priority tasks I wish to accomplish. I already do this at work. This goal is specifically to create a comparable daily list at home. By doing this I intend to be more mindful about how I spend my time and energy on any given day, therefore accomplishing things that bring me true fulfillment. +3 to Cha Goal 3: Meditation - Every day, meditate at least once, for seven minutes or more. Simple as that. Take the time to do it, and feel better about everything in general. +4 Wis Goal 4: Arm Strength - This is the only workout oriented goal of the quest. I simply wish to continue the gains I have made in the last six months in terms of upper body strength. Four times per week, I will do a minimum of 3 sets of 3 pull-ups. This is about my max ability right now. At week four of the challenge, I will increase to 3 sets of 4 pull-ups, minimum (or at least attempt to do so). I will of course increase beyond this as ability allows, but this is not required for the goal to be a success. In addition, I will do a basic body weight exercise routine four times per week. This will consist of air squats, decline push-ups, and decline bridges. +4 to Str And there we have it. I will still be working an additional body weight exercises, parkour, and yoga. However, I simply want to focus on what's most important to me right now for this challenge. Right now what I need most is a return to a steady routine. Once I do that, the rest will fall into place with significantly less strain. ***Changes made to Goal 1 and Goal 4 on 07/26/2015.***

I've always been a very tiny girl (5 feet, 88 lbs) and for as long as I can remember very weak. I'm 21 now and I've just recently started going to the gym in hopes of getting stronger and bigger but mostly just stronger, thankfully I have noticed a difference in my body from when I first started but as I continue going to the gym i'm not sure if i'm seeing any more results. I think it may have something to do with my exercise routine, I do a split routine for all my major muscle groups but I don't really switch up the exercises. For example, whatever exercises I do for leg day, I would just repeat for every leg day using heavier weights and doing less reps and more sets. So my question is can you get bigger and stronger doing the same exercise routines but increasing the weights you use for those exercises ? My routine usually goes something like this LEGS AND ABS Plank Side bends bicycle crunches or in and outs some times i'll do weighted bridges sit ups leg press hamstring curl calf raises and i'll either do deadlifts or barbell squats ARMS AND CHEST bicep curls dips pull ups hammer curls overhead extension dumbbell flys dumbell bench press incline chest press sometimes i'll do deadlifts as well on this day SHOULDERS AND BACK deadlifts bent alternating dumbbell rows cable row dumbbell shoulder press dumbbell raises both side and front one handed dumbbell rows dumbbell shrugs If I continue doing these exercises but using heavier weights will I be able to get bigger and stronger ?

Okay, so, when I joined the ranks of NerdFitness I weighed about 215 lbs. and wasn't doing anything as far as fitness or exercise is concerned. Today, I weigh about 208 lbs. and I've been mostly successful in following my workout routine 3 times a week! I didn't think it was that big of a deal, but then I realized, oh yeah...I hate exercise! So this is big for me! I should've known it was going to happen, since I'm awesome. This is, in large part, due to the almost immediate support I got from you guys on these forums. The responses here can be quicker and much more uplifting than forums for any MMO I've been on. Thank you SO SO MUCH! YOU guys are awesome! Now I just need to keep the momentum going and growing.

Na regen komt zonneschijn, after darkness comes light! Hi, I'm KB Girl. Lamest name ever, but it's appropriate because my main quest is still competitive kettlebell lifting, with during this challenge the dutch national championships (July 5th)! My bestest set with the 24kg bell; https://youtu.be/gggR0Rlsycg Besides trying to be an athlete, i'm also a trainer/coach, gym owner, just opened my own dietitian practice, got a job on the side to pay the bills and i'm still jumping through the last of the uni's hoops so I can get my diploma. Needless to say i'm completely overwhelmed, spread thin, out of my element and just a bit depressed.. So this challenge will focus on getting me to stop hiding in a book and actually trying to make the best of this life instead of living through whichever main character. Because all those things ARE things I want. Leveling up by experience points: This will be a stacking challenge, my four goals will be aspects of my life that need improvement and each week I will pick a habit/mini-goal to work on. Every action earns me xp, I need 30 for my first lvlup, 60 for my second, 90 for my third, etc. There will be rewards per level up, I'll post them as soon as I know. It'll be sort of like a new challenge every week, might do wonders for keeping motivation high. -Taking care of myself- My diet has been mostly chocolate based, i'm averaging 5 hours of sleep but 10 hours of being in bed and I hardly pay attention to my appearance: time to change. week 0: no reading in bed (1xp), two servings of veggies a day (1xp) -Moving and training- Either lying or sitting around most of the time and only teaching instead of training myself is really regressing my fitness. Next competition is only 5 weeks away so GOGO! week 0: walk the dog at least once a day (1xp), 3 kettlebell training sessions (1xp each) -Habits and routines- Stress is not so much from doing a lot of things, but having a lot of things to do and not doing them and not being sure what exactly you need to do. This can be handled better! week 0: build a to-do list system that works for me (3xp) -Improving my environement- Not having clean workout clothes, not being able to find my stuff, having to clean pans before I can cook... so done with that! week 0: make a very basic weekly chores list (1xp), clean out my bedside cabinet (2xp)

No, my goal this challenge is not to look like this at the end... (I don't look good as a blonde, nor do I have the patience for that hairstyle) *Warning, rambling thoughts and nonsense ahead...you have been warned!* This will be my 10th challenge here at NF, and while I am not even going to try and lie and say they have all been perfect and successful, I have learned a lot in my almost 18 months here...first thing I have learned is as much as I would like to be, I am not, nor will I ever be, perfect...I am human (and a Scorpio, just so you know how much it pains me to admit the human part! LOL) As such I have always prided myself at doing and succeeding at whatever I set my mind to...like when I quit smoking two years ago, set it down, cold turkey, haven't touched one since...I had set my mind to it and that was that...so WHY is that not working for sugar/crap and exercise?? The only thing I have been able to determine is I am too focused on the 'perfect' aspect of it instead of realizing that I am not and allowing for the human aspect...(aka, me) I spend too much time beating myself up when I don't do something (or do, like have a bite of desert that my staff just made from scratch and they're so freaking proud of it, and determine that the rest of the day is down the drain because of it, instead of limiting it to one bite and going on with my life). So last challenge I realized when I wasn't focused on the "must do this workout this many times a week" to 'get the points' I realized I was doing more than I thought I was, like putting away 115 piece trucks instead of getting up and doing 20 minutes on the elliptical...so I am going to continue that philosophy into this challenge Goals this challenge Workout 3 times a week Eat Right (for me this is Paleo, YMMV) Work on course 3 times a week, at least 30 minutes Noted items...not challenge goals but need to keep in mind for a healthier work/life balance.. Leave work by 5:30, I have an alarm set on my phone to help with this Daily Housecleaning Checklist, so it does not get out of hand and overwhelming I enjoy reading, make time each day to read something (NF and FB doesn't count! I have tons of books on kindle that have not even been opened lol) Ideally I would like to get back to elliptical 3 times a week and kettlebell/bodyweight 2-3 times a week...but it's not about perfect this time

Main Quest Enjoy Every day of 2015 Current Quests 1 Pistol Squat 5s handstand 1 pull up 1 handstand push up Motivations be strong look good be a show off be happy be content have fun survive winter It's winter here now, and I just want to curl up under my doona until Spring returns. Unfortunately that's very unproductive and counter-intuitive, especially if I want to have an epically strong and shapely bod for when I can finally wear something that shows some skin without freezing my bits off. The lack of sun also makes me quite S.A.D, and I know this, so I'm taking it easy on myself and doing the bare minimum that I can and still feel like I'm doing good. Also things I know I should be doing but just don't. I just need to keep repeating my ideal habits until they are automatic and I don't have to angst over having to workout or do the damn dishes. Some quests are repeats from the last few, some are new because I need a change. QUEST ONE: Keep doing the moving about thing Bodyweight routine 2 days a week. Two days break in between for optimal rest (routine allowing). I'm trying to build strength here, no weight loss or meticulous calorie counting or anything. Just getting stronger and better at controlling my body, and proving to myself how awesome I can be if I put some effort in. My work schedule is all over the shop so I just need to fit in 1 hour of exercise two days a week around my work days. Probably going to end up being a week day and a weekend day. My current routine I've been doing for the past two challenges, and I still like it. It focuses on pushing, pulling, leg stuff and core stuff for some sort of coverage of all my limbs. As soon as I hit a plateau / feel too comfortable with an exercise, I'll change it up for something harder. This is where I'm at currently. Push: Decline Push ups. Going to work on getting my legs higher and get to doing handstand push ups. Well, and a handstand. xD Pull: Negative Pull ups. Following 50pullups.com, or near enough to it. Working towards an actual pull up. Legs: Bulgarian Split Squats with a 6kg dumbbell in each hand (12kg total). Working towards a pistol squat with some weight in my outstretched hands for balance. I can get down, but not up again at the moment! Core: Hollow Body Holds. Taken from GMB's handstand tutorial. Working on being able to hold my legs and arms out straight for a whole minute, then I'm moving to wall handstand things (I think) QUEST TWO: Do the sleeping thing. Between 8 - 8.5 hours sleep every night, preferably between 10pm - 6am. I've slept between 10pm - 6am every night this week and I've definitely noticed a more steady energy level during the day, especially while I'm at work. I can't afford to be exhausted from lack of sleeping (waitressing is hard enough) so I'm making this a thing that I have to stick to. Just getting 8 hours sleep is acceptable on the weekend (in case I stay up late or want a sleep in on days I don't have to work / workout) Should also help me be less S.A.D. QUEST THREE: Spread the discipline QUEST FOUR: Be nice to yourself every day! TL;DR; QUEST 1: Bodyweight sessions 2x a week. QUEST 2: Sleep between 8 - 8.5 hours every night. QUEST 3: 20 minutes of doggy play time daily. QUEST 4: Do something selfish daily. Quests 3 & 4 cancelled due to life. xD

I am moderately fit, but am seeking a workout routine that tones, strengthens, and boosts my level of fitness. I'd like it to include cardio and strength (but I don't want to bulk up, just tone). I like long-distance running, but I don't want to do it everyday. I tried jump roping but it made me feel like I needed to throw up. So, I want a routine with variety. It shouldn't include a bunch of fancy equipment. And I'm a beginner, so I want things that provide a good workout, but that I can do. Also, good warm ups and cool downs. I'm looking for something long term that I can keep up the whole summer. I will really appreciate any help. Thanks!!

Mon, Wed and Fri: Lifting, yoga and martial art drills. Tues and Thurs: Martial arts class and long distance running. Sat and Sun: Rest I've been doing this for a while and notice I get quite tired after lifting. But I can't find anywhere else to fit in drills. I want to keep the weekend as fully rest days. So unless you people have any idea on where I could fit in drills instead? And is my exercise workout OK? Thanks.

Hello everyone!! Well here I am, to tell you guys I went to a Nutritionist She was very well recommended. Based on what we talked, health history from my family (not many problems, thankfully), and all, she ended up making this routine for me. I would like you guys to see it and tell what you thinks about it. At the end of the post I will write more about myself (physical description, old habits...), maybe it will help. I have already started this diet (I learn from many errors in the past that I shouldn't wait forever to make some changes ^^ ). So... here we go! : Breakfast: Option 1:Soy milk (original, Soymilk or SupraSoy brands), 2 tablespoons (about 200ml) OR natural yoghurt (200ml)Fruit (1 share/quota)Oats (preference for oatflour), 1 tablespoon.Option 2:Nutritional Powder (natural, protein + vitamins, I was already using it before, it's very good, I did not want to give it up because it helped me on several issues before)Water and/or natural yoghurt (200ml)Fruit (1 share/quota)Oats (preference for oatflour), 1 tablespoon.I prefer option two, normally. Collation:Fruit, 2 shares/quotas Lunch:Rice (brown, preferably), 3 tablespoons well filled upLean meat (fish, chicken, red meat), 200gVegetable A, at ease, eat before the mealVegetable B, 5 tablespoonsExtra/option: Black beans (Feijão, really known in Brazil, it's cooked), maximum of 100g/1 medium scoup per dayEat slowly Snacks:Snack 1:Brazil Nut (Castanha-do-Pará), 2 unitsOilseeds, 5 units (walnuts, almonds, pistachios, etc.).Snack 2:Fruit, 2 shares/quotasIn emergency cases ( ), chocolate 70% cocoa or more, 20g.She put 2 snacks because my dinner is generally when I get home from university at 10pm. So, she inverted the order of meals: instead of snack>dinner>snack, she put this way. In university I don't really have time to eat properly or it's just too expensive. Dinner:Lean meat, 100gVegetable A, at easeVegetable B, 5 tablespoons Supper: nothing (as my dinner is very late, as 10pm). ---- Diet Update ---- Lunch: Brown Rice from now on, no more white rice. Snack: Instead of 2 quotas of Fruits and all the nuts I put before, now I'll have these, divided between Lunch and my really late Dinner: Fruit - 1 quota/shareSandwich - Brown bread (integral), lean cheese (cottage, etc...) (1 medium slice/30g), Vegetable A (no limit) (tomato, cabbage, rocket, cabbage, lettuce, ...)Extra: Oilseeds - 2 units of Castanha-do-Pará Options for 1 share/quota of Fruits:Acerola (185g), 16 unitsPineapple (115g), 1 large sliceCoconut water (300ml), 1 common cupFresh plum (110g), 1 very largeBanana (60g), 1 mediumCaju/Cashew (165g), 2 mediumCaqui/Persimmon (95g), half of a large wellCherry (60g), 7 largeKiwi (90g), 1 largeOranges (125g), 1 mediumApple (95g), half of 1 largePapaya (90g) 1 small sliceMango (95g), 1 mediumWatermelon (195g), 1 medium sliceMelon (200g), 1 medium sliceStrawberry (150g), 10 mediumPear (90g), half of a largePeach (115g), 2 smallTangerine (125g), 1 smallGrape (75g), 13 small units Options for Vegetable A: Water PumpkinChardWatercressCeleryLettuceAsparagusBroccoliChicoryCauliflowerSpinachGherkin/maxixeMustard leafPalmettoRadishCabbageRucola/arugula/rocketTomato Options for Vegetable B: PumpkinGreen squashEggplant/aubergineBeetOnionCarrotChayote/ChuchuSprouts/kaleGreen PeaTurnipPetit-poisBell PepperOkra/gumboHaricot Vert/pod My current physical activies: I exercise 2x/week in the gym, alternating bodyweight, running/HIIT, weight/machine training, cardio, functional training, circuits.... I have access to a very good trainer that sticks with me and builds my gym routines I do kung fu hung gar 2x to 3x/week (1hour/class)I do parkour on weekends, so 1x to 2x/week (1h to 3h of training)It may seem much, but I'm kind of a beginner in all of them. My day-to-day life, simplified: Work - 10am to 4pmUniversity - 4pm or 6pm (depending on which day of the week) to 10pmPhysical activities - everyday between 7am and 8amThere are other minor things My old/changing eating habits: Basically, just wrong, horrible. Not because I didn't like good, healthy, food. But because I couldn't build a nice routine for me to actually eat well during the week and fit it between my activities, so I ended up eating garbage (fast food and so on). Plus, eating nicely is expensive. On weekends it got a bit worse as I went out with friends and all. Probably I just haven't gained that much weight because I'm really a non-stop person generally (yes, I have anxiety (which I'm trying to surpass), so lots of energy, and some times, without any reason, none, zero, vanished (this is why I have difficulty sticking with things). However I have been overweight (thankfully, not that much, considering my eating habits). Physical appearance, general description: Height - 1m63Weight - 65kgs (now, 64kgs YEY) - I was REALLY underweight before, so I made a big effort to gain weight (in a wrong way -.-) and ended up being overwheight >.<22 years old girl Now... why am I here if I already do parkour, kung fu and gym w/personal trainer, and went to a nutritionist, you ask? My BIGGEST problem is to focus on things on the long run (thanks Anxiety), and also to build something for myself, like a routine and to stick to it. I feel I can do better than what I do now. I'm talking about useful time, nice conditioning and preparing mainly for the parkour part for now. So, OBJECTIVES for now: Lose fat, weight (between 8kg and 6kg, I think), and gain muscle (I even gained a belly y.y)Gain strenght (arms, core, well, everything xD)Jump's height/impulsion (mine is LAME)Endurance (for parkour; I get tired really fast)Be a good fighter (kung fu style; I know this will require time) So, hope you guys can analyse it all. Sorry for the big post y.y I tried. Thanks everybody!

Hello, everyone. I've been trying around with different approaches to training and so far nothing is working. I'm petite (four foot nine), ectomorphic, and in NO need of losing weight. I also do not want to bulk or create a boxy look for someone of my height and size. That said, I do want to increase muscle mass in my shoulders, calves, and bum. Some ab definition would be nice too. My Body Fat % is around 21%. I'm not doing this for the sake of looking good into a bikini- I have always appeared delicate and child-like all my life, and I want to make a change. I want to re-structure my body into an efficient, strong, yet feminine physique. An example would be Zuzka Light. My routine so far has been as follows: (Yoga EVERYDAY, as I'm training to become an instructor and it helps to manage stress and recover from exercise) Mon: Strength Tricep/Chest/Shoulder Tue: Yoga/Abs Wed: Strength Bicep/Back Thur: Cardio (1 Hour Group Exercise Class at gym called Body Combat) Fri: Strength Total Arms Sat: HIIT (15-25 Minutes) Sun: Yoga/Abs I have found very little results doing this. Weight accumulates in my stomach and thighs first. My arms hardly ever increase in size or tone. I compare them to matchsticks. With strength training, I lift heavy for my size- 20-30 pound barbell, 8-10-12-15 pound dumbbell (depending on exercise). I've been experimenting with reps/sets, and really, I am at a loss. I tried low reps for 3 sets (6-8 per set), and 2-3 exercises per body part. The problem was, I never felt 'pushed' during these workouts. They never left me sweaty or feeling as though I had really worked the muscle to exhaustion. Ironically, when I do this with my legs, I find better results (my legs are easier to train and strengthen than my arms). But with my arms, I've been told to avoid high reps. I've also tried Body Pump strength training classes at my gym. Really, though, by the 3rd day of strength training, I actually feel my muscles decrease. If days 1 and 2 of strength training were good, then the 3rd seems to wipe out any progress from them. The duration of those sessions has been 35-40 minutes, and really, I don't feel the intensity. And I try, I really do, but the routines I have crafted through my research on bodybuilding.com and across the net seem very short. Again, I don't feel like I got a good workout in, or even exhausted my muscles to failure in order to create growth. I'm not a beginner when it comes to challenge or exercise- when I ask for help, I've been given 'beginner's' routines that are like a stroll in the park. What would you guys advise? Nutritionally, I always take a protein shake post workout, and have altered between increasing carbs on strength days versus increasing protein on cardio/hiit days, and vice versa; my metabolism is a little indifferent when it comes to this. Should I invest in a good BCAA or L-Glutamine supplement to take before bed? Also, my final question would be, should I invest in a program such as Kayla Itsine' Body Guide or Zuzka Light's Power STRENGTH dvds? I've heard that HIIT might actually be good for increasing muscle strength/tone while increasing endurance. But I'm afraid that the cardio will work against me, as I don't need to lose weight. Hope this info helps, and can't wait to hear back from you!

I only have a single 20lb dumbbell and a single 15lb dumbbell. I also only have about 5ft by 10ft of floor space due to the fact I live in student accommodation. I can nowhere near afford a gym membership nor have the time in the day, so I workout at home. There are plenty of workout routines online, however none I have found which can be done with my limited resources. Here is my current workout. I've been doing this or slight variations of this for about 2 months, and I am starting to see my beginner gains. day 1 - biceps, triceps, chest 3 sets, 12 reps, dumbbell curls 3 sets, 12 reps, triceps extensions 2 sets, 20 reps, press ups day 2 - abs, legs, biceps 3 sets, 10 reps, crunches 3 sets, 10 reps, sit ups 3 sets, 30 seconds, plank 3 sets, 10 reps, leg raises 3 sets, 12 reps, squats 3 sets, 12 reps, bicep curls day 3 - forearms, shoulders, back 3 sets, 12 reps, Hammer curls 3 sets, 12 reps, alternating shoulder press 3 sets, 10 reps, Kneeling One Arm Row (poorly as I have no bench) - How can I improve this for more efficient muscle gain?

Hello Assassins! Sea Level here, having been absent for several challenges. But I see the comeback of Assassins regulars Wolverine and Kyliewyotie, which gives me a good reason to return to the fray. I've spent most of the summer in slothful hibernation. Since I live in the desert, summer is the time to stay indoors and be generally lethargic and not interested in doing much. This means lots of internet time and no workout time. Both diet and exercise regimen have disappeared over the last several months. Time to get back to work. I'm essentially retaining goals that I've used in the past. They've worked for me. Main Quest! Regain routine! Goal 1 - Bodyweight Workout 3x Weekly This can be really anything, and very general. I want to work on my pull-/chin-up bar, and push-ups and variations. Goal 2 - Dance 10 minutes 3x Weekly As in past challenges, I will dance (mostly swing) 10 minutes, three times a week. Playlists will be posted. Goal 3 - Cook Real-Food Dinner 3x Weekly Diet has really failed the last several months. Because it's been so hot in my house, I never want to cook. I have eaten a lot of smoothies and cereal in the last many months. I will cook three dinners each week that have well rounded ingredients, including vegetables and meats. Life Goal - Compline 5x Weekly In past challenges, I've had a goal of prayer time and Scripture reading in the evenings. That routine has fallen by the wayside lately. I'd like to have a standing appointment for personal Compline every evening at 9:30 pm. I'll be using a prayer book I recently acquired. Let's punch it. Oh and here's some swing dancing (Shag dancing, to be precise).

I've just completed my first 6 week challenge, which started off with me using the beginners bodyweight workout. During that time I worked my way up from only being able to complete one set of a modified version I called the Level 0 (where I halved the number of squats and lunges) all the way to to a slightly more advanced version I've been using up until now. Here it is, I call it The Rookie, to reflect where I consider myself right now (And also because giving dorky names to things makes me excited. I am easily excited.) 20 prisoner squats 10 clapping pushups20 walking lunges10 dumbbell rows30 second plank30 jumping jacksIt's really not that much of a step up, but it's better than nothing right? I changed my type of squats and pushups from the norm to add a bit more challenge, and because I thought the exercises looked fun. I still remember seeing Iroh do clapping pushups in Avatar: The Last Airbender, so I've always been psyched to try them. I also accomplished my goal of becoming able to do a pullup. I can now do a total of 3 in a row, actually getting my head above the bar. I do a lot of improved pullups using the staircase outside my apartment, which has these hanging metal steps I can grab onto the back of. I should probably get to the gym more often and do them on a proper bar, but it's given me some practice, at least. I'd really like to incorporate pullups into my routine, but I don't know how, considering how few I'm capable of doing. I do this routine 3 days a week, Monday, Wednesday, and Friday. On Tuesday, Thursday and Saturday I do interval running, but to be honest I've been slacking on that ever since the weather got cold. Another reason to get to the gym more often. I use the system laid out in the NF article here: http://www.nerdfitness.com/blog/2009/01/27/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes/ My stamina sucks pretty bad, but I can get through. I don't think I've been pushing as hard as I should though, so I'm going to try harder in these upcoming six weeks. I've been told it's good to have a day of rest, so on Sunday I don't do anything physically demanding. Now, onto the unscheduled variables. On occasion, during the second half of my challenge, I'd put on my hand wraps and go hit the punching bag for a while. It's a lot of fun, but I'm considering holding off on it for now for two reasons. First off, I'd like to get serious about martial arts in the near future when I can afford to attend classes, and I don't want to have bad punching habits. For now, I don't have someone to correct my form, and my peers have told me no habits is better than bad habits. I'm also waiting to get longer wraps (I'm currently working with 116 inch short wraps) and a pair of those cool fingerless padded gloves. The next variable is, I'm a dancer, or at least I used to be. I'd like to get back into that too, just for fun, so I planned on adding some breakdance practice onto my bodyweight days (since it's going to really work my arms and legs, much like pushups and squats), and do more cardio based dancing on my interval days. I'm not too worried about this stuff since I won't be practicing hard, like I did back in my performing days, but I figured it was worth mention. So I need your help! I want advice on how to improve my routine, and where to go from here if I notice results. I don't think I'm ready for the advanced bodyweight routine, but should I try and see how badly it hurts me? I've been winging it for most of my first six weeks, but Level 2 has to be even better! Please bear with my inexperience for now!

Hey everyone, my name is Ryan and I´m new here and to fitness in general. I´m 22, have always been fairly active (I ride my bicycle often and walk a lot) but didn´t take too much thought into what I was putting in my body...until now. I´ve wound up living on an organic tea garden on a volcano in Ecuador. (The volcano part isn´t really relevant, just think it´s kinda cool). With how cheap produce is ($1 for 40 tomatoes), the plethora of mountains, and amount of sunny days, I figured there´s no reason to not spend these four weeks getting in shape. It will take longer, for sure, but I have four days of no responsibilities that I can fully dedicate to getting into a healthy lifestyle routine. For the week, my days play out like this: 4:30: wake up, walk to the natural hot springs up the road 4:45-5:45: soak in the hotspring (called a poso here), and hop in the cold, river next to it to rinse off. 6:00-7:00: workout -----run 1/2 mile down to the bottom of the mountain, run back up. can only make it halfway up but getting further each day -----8 minutes of side planks, 4 on each side -----4 sets, 25 reps of reverse crunches -----50 burpees -----100 elevated pushups 7:00-8:00: gather veggies from garden, prepare, and eat breakfast -----2 eggs, ground beef, veggies (tomatoes, onion, spinach, mushrooms, green pepper, broccoli), coffee -----make two juices for the day 8:00-9:30: walk two dogs up and down the mountain. 11:00: drink a homemade juice -----usually: 2 green apples, 1 cucumber, 1 lemon, 2 c. spinach, 1/2 c. parsley, 1/2 c. lemongrass) 2:00: eat an avocado w/salt and pepper 4:00: drink another juice 6:30: dinner -----usually a mixture of the same vegetables used for breakfast w/ pasta, rice, or potatoes. 9:00: bedtime. I suppose the main areas I´m looking for advice on is with the eating and exercise. I am 5´7" and 155 pounds. I´m mainly trying to lose a belly fat and get some abs showing if possible. Should I eat anything before my workout at 6 or is it better to save the bigger breakfast until after? How can I modify my workout routine to be the most efficient? I´m currently trying to focus on my abs and arms. Is red or white meat better for building muscle? Would it be better to stick with ground beef for breakfast or switch it up to chicken? Should I be eating those carbs before bed? Would the hotspring be better for my muscles after the workout or is it a good way to loosen them up beforehand? Like I said, am very new to all of this, but if I can start developing a healthy routine during these four weeks, it´ll be that much easier to stick with it once I return Stateside. Thanks in advance for your help!

Previously on my journey, I was a Pokemon master, who fell out of her universe to land in a strange place she now has to learn to call home. It’s called Hogwarts, nobody knows me here, and since I look kinda weird and don’t fit in, I have to rely on other things to get where I want to be. To quote the headmaster: “Really, Hagrid, if you are holding out for universal popularity, I'm afraid you will be in this cabin for a very long time.†I’m not channeling my inner Hagrid though, pleasant as that would be. I’m currently tiny little Snape, trying to get in with the cool kids, find a new home outside of the old one, a place to call home, and a place in the world. If I manage to do meet my goals, I’ll allow myself to slip into the skin of another person. I won’t do it the GoT House Bolton way, I’ll instead use a Polyjuice Potion. Which is only slightly less disgusting. There will be a lot of goals. But many of them are just things that I need in daily life. Habit building on a small scale. History of Magic: History of magic is boring. So is the school I’ll be going to. But I need to ace this. I’m smart. I really am, despite the decisions I sometimes make. It’s usually easy for me to learn things, but I’m lazy. I’m also not really looking forward to school because I’d rather just work, and because all the other people there will be 16-18. A big issue I need to tackle is the shame I’m feeling, and the feeling of being a big fat fail. Which will be put into big relief when 23 year old me is thrown at the same stage as all those little 16 year old girls. I need to get over myself and not let that put me down, I need to focus on what’s important, bring home good grades, study and make the most of this chance. I also need to not skip school or be annoyed at the classes I have to take (I need 120 hours of typing class. Which seems ridiculous to me in the age we’re living in, but I might just be the only nerd in that class that types more than she talks). I’ll have 2 days of school per week, which really isn’t much when I think about it. So! Goals: Do ALL the homework. Take notes in class & participate. Keep a tidy folder for school. If there’s an exam or other thing, ace it. Rewards: Knotgrass Powdered bicorn horn Potions: I’m eating healthy. However, I also need to eat smart. All the time I’ve put into researching bentos and whatnot can now finally be put to the test. Ideally, I’d like to have a meal plan. In fact, I might just type it up and add it here (since I’m writing this a week before the new challenge starts, chances are I’ll have it done by then). My mom is making all the dinner and whatnot, so there’s nothing for me to worry about. But I have to bring lunch to work/school with me now. I have a 90 minute lunch break, which means technically I’d have more than enough time to go out and buy a pizza. But I’m not earning nearly enough for that, and it’s lazy and unhealthy. I just bought a two-tiered lunch box that can keep food both cold and warm (we don’t yet have a kitchen at work, so no microwave or fridge) and I need to use it. Goals: Make a “Rosie Projectâ€-ish standardized meal plan. Bring lunch with me to school/work every day. (possibly not fridays, as I get off work at 1) Take pictures of the lunch. Rewards: Leeches Jogwarts club: Exercise. Life has just gotten a hell of a lot busier. I’d like to exercise three days a week, which isn’t much when you think about it. Ideally this means gym 3 times a week, but I have to see whether I’ll actually manage to drag myself to gym after work. If not, I’ll have to quit. I can’t afford to pay 50 bucks per month and then not go. Whatever the outcome, I need to do some form of exercise 3 times a week. Even if it’s just 5 minutes of hooping or a quick crazy-dance. Goal: Exercise 3 times a week. Rewards: Lacewing flies Astronomy: It’s a huge pain in the bum, having to get up in the middle of the night to stargaze. Or, in my case, go to work. My alarm wakes me at 5.30am, so I need to be in bed early. This has worked fabulously the past week, as I was always so pooped after work I just fell straight into bed. I need to keep at it. I remember this being one of my very first goals on Nerdfitness, and I function so much better when I go to bed at a healthy time. Goals: Sleep. Sleep a lot. Read more books. Find good books to read (suggestions very welcome!) Rewards: Fluxweed (picked at full moon) Herbology: I really don’t want to end up like Eloise Midgen and have my nose, big as it already is, be off center because I tried to curse my skin pretty. So I’ll go with the traditional route - diluted bubotuber pus. Also known as a good skin care regime. I’ve fallen back in love with a proper routine thanks to those awesome Korean cosmetics I ordered. And more are on the way, straight from San Francisco’s Face Shop. They’re incredibly light, look super cute and are a joy to put on the face. I’m currently using a wildberry foam cleanser, sparkling water apple juicy toner, peach sake serum and mushroom BB cream, all from Skinfood. But, as I said, more is on the way from the good friend that also introduced me to NF, who went and bought me a busload of stuff. I also do face masks more often now, because I bought a kilo of healing earth and can’t not smear it all over my face. Goals: Skin care every morning. Skin care every evening. At least 3 masks per week, ideally one every night (but I don’t want to overload my skin/have to buy even more products, so the minimum will be healing earth mask 3 times a week!) Rewards: Shredded boomslang skin (because obviously that's what you want after you've followed a strict skin care regime for 6 weeks) Hair from someone's head. This looks like a lot at first glance. But really it's just basic survival skills, be it for Hogwarts or muggle life. I've thought a lot about the things I want to do, and challenge myself to do, and things I'd like to experience, do or make. But what it comes down to is this. Habits that I need, desperately, to survive. And I need Nerdfitness in my life to help me with all of this. Because you’re awesome. Grading is as usual in Hogwarts: Outstanding Exceeds Expectation Acceptable Poor Dreadful Troll

Annabjoyful and the Return to Routine After successfully completing my first NF challenge earlier this spring, I entered a time of kind of crazy life stress. My job took a turn for the worst, and I made the decision to leave, find a new position, and subsequently relocate to be closer to family. I'm happy to report that I have a new job, am happily relocated, and it looks like there will be much less stress in my life and much more manageable work hours. YAY!!! Of course that means it's time to get back into a routine. During my hiatus I have been able to manage...mostly; I haven't gained weight (but I haven't lost any either), but I can tell that my stamina is not quite what it has been, and we're not even going to talk about sleep schedules. My fitness goals are the same: I want to build muscle, lose fat, gain agility, and increase flexibility to be a better, more versatile swing dancer. BUT. The most important thing here is that I need to ease back into things, so this is a challenge that I can complete relatively easily...the challenge will be consistency. If things go well the first few weeks I may add some other objectives for each goal, but for the most part I'm going to just keep it simple. Goal 1) Fitness - Work out 3+ times a week The challenge here is consistency. In the past I did home workouts, but now I'll be using a gym as my primary workout facility. My gym workouts will be a cardio warmup followed by free weights and resistance training to cover the whole body, focusing on certain muscle groups on certain days. My secondary workouts will be Pilates and light free weights at home. I'll be grading this goal weekly, as follows: A=4+ workouts, B=3 workouts, C=2 workouts, D=1 workout, F=0 workouts Goal 2) Diet - DRINK WATER ( 2 24oz bottles of water a day) Nothing fancy, not even going to set specific food or food tracking goal; I just need to drink more water. This is the bane of my existence, and I'm feeling it even more now that I have moved further south. I can't explain why, but drinking adequate amounts of water is so hard. Grading weekly on days when I have drunk two bottles of water: A=6-7 days, B=5 days, C=4 days, D=3 days, F= 2 days or less Goal 3) Sleep - Establish a regular sleep schedule New time zone, new work schedule, new sleep schedule. Goal here will be to be in bed by 10:00 and up by 6:00. I'll be doing the same thing that worked for me during my first challenge, which is no screens after 9:00, no caffeine after 2:00 pm, and one sleep time alarm to wake me up (no snoozing!). Allowances will be made for sleeping in a bit on the weekend and going to bed later on dance nights. Grading weekly based on days when I have met my bed time: A=6-7 days, B=5 days, C=4 days, D=3 days, F= 2 days or less Life Goal - 20 minutes of devotion time every day My life is nothing without my faith in God, and the most important part of my routine will be spending time in prayer and meditation. Grading weekly based on days when I have met my devotion goal: A=6-7 days, B=5 days, C=4 days, D=3 days, F= 2 days or less Thank you for joining me on this commitment - it's great to be back! Honestly, the goal here is to just finish, but hopefully the grading system will help me stay motivated. I'll be keeping a daily log and will keep you all updated with my dance life whenever I have new pics or videos

Hello fellow rangers! I'm looking for a bit of advice or support. One aspect of my six week challenge is based on exercise - 3 runs, 3 bodyweight sessions, and 2 swimming sessions. However, I'm finding the bodyweight aspect really difficult and I'm beginning to lose motivation. I'm following the Start Bodyweight plan, but I really can't get on board with the handstand push ups - I think I have terrible form (but I have no way to check this since I'm working out in my room) and I don't think I'm getting any benefit from it. In fact, I think my form is quite bad for a lot of them (especially the single leg half squats, which is where I'm up to in that progression). What should I do? I'm thinking of cutting out the handstand pushups altogether and focusing on the five areas that I feel like I can do. I want to finish the challenge and get my points, but it's becoming more of a chore than an enjoyable experience. Hopefully, this month I will work enough hours to qualify for the free gym membership for November, where I'm going to try the Stronglifts programme. I'm a bit gutted because I really liked the idea of bodyweight training!

CAMP WAS SO GREAT! I'd let the craziness of my program ending and searching for a job and a house and traveling around become an excuse to fall back into bad eating habits and skip workouts. Camp Nerd Fitness was... beyond words. I'll get into it later because I've already spent way too much time not writing when I should be sleeping. This challenge, I'm going to try to keep it simple and honor both the experience I shared with so much of the Rebellion this weekend as well as the individual journey I'm on. - find a gym [+3 STR, +1 STA, +1 CHA] At the end of my year of service, I cancelled our group membership at the Y. I'm looking at this as a chance to figure out a routine that works for me. I liked the atmosphere of the Y, but there was no squat rack and most of their classes are at inconvenient times. I never used the pool and I don't have kids, so I feel like I'd be paying for a bunch of extra things. There are a few places in the area that might fit me better, so I'm going to check them out and then go to work! visit at least one gym this weekgo 3x per week once membership begins - try paleo [+3 CON, +1 CHA] This past weekend really got me interested in taking steps toward eating paleo all the time. I love doing different variations of the 10-minute prep recipe for ground beef. I just bought a copy of Nom Nom Paleo, which I'm dying to put to good use. I just moved to a new place, so I don't even have any crappy food to throw out. cold turkey buying: only whole foods enter this house!non-paleo meals provided by work are allowed, provided no extra things like cookies or bagels are eatenone non-paleo meal per week allowed in absence of aforementioned meals at work- straighten up [+2 DEX, +1 CON] I had my first visit to the chiropractor recently and was given a series of movements to do each day to help correct some alignment issues. I will complete the list as instructed each day. - keep track of expenses [+3 WIS] I'm not used to getting paid and I have a terrible habit of hemorrhaging money. It's gotten waaaay better since beginning JVC, but I need to be an adult and have an idea of where my money is going. enter everything into a spreadsheetI have until the Tuesday after each week to be caught up Points will be assigned based on the percent completed of each goal. This will probably make more sense at the end. I'M A HERO!

Hello Rebellion, I'll give you a little bit of info about me before I slap you with this question. I'm 6 ft tall, about 160 lbs and 18 years old- I've always been hopelessly (I thought) skinny and I'm trying to build muscle for basketball and also because..it just looks good. So is my current almost primarily body weight workout -- I do squats and lunges with 2 30lb dumbells-- consisting of wide-grip pull-ups, pistols, chin-ups, and the aforementioned exercises a good place to start? Or are the heavy weight workouts in a gym what I need? In a nutshell, what exercises should I be doing to gain muscle mass? (as opposed to diverting my attention toward simply building strength. Although I really want to gain leg strength, as it's vital for basketball) Your advice would be greatly appreciated! Thanks, Chivestheconquerer