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  1. I groaned as I turned over in bed, and looked out of my bedroom window. The sun was already well into the sky, and by my calculations, I had about a half hour before my patrol shift began. It was just enough time to don gambeson, grab a bite to eat, pour my bean potion, and be on time, but it wasn't enough time to do any of that comfortably. My gambeson was chosen in haste and felt a bit schlubby; my breakfast and bean potion were consumed so quickly that they were wholly unsavored. I was well rested, but my morning was rushed, and I felt it in my body. Not a good way to start my day. This has been my routine for a few months now, with the only exception being my weekly commute into the office. I decided a while ago that I would prioritize getting enough sleep by rising whenever I deemed fit, so long as I signed onto work by 9 AM. This has led to me regularly getting 7+ hours of sleep (yay!) but sometimes not properly getting out of bed until 8:30 AM (boo!). I want to get up earlier. 7 AM is my current mark, but as we all know, getting up on time isn't really about waking up early, it's mostly about going to bed on time. So for this challenge, I'm building good habits that will get me into bed on time. First, I'll identify some of my current bad habits. Late Night Dishes. In our house, we have a very solid rotation of who does dishes what night. It's decided every Monday evening, along with the meal planning, then stuck on the fridge. Given that there are three of us, and the dishes get done every night, I end up doing the dishes 2-3 times a week. There's no reason for me not to know what night I'm doing dishes. It's on the fridge. However, sometimes what'll happen is after dinner, instead of starting the dishes, I'll go and sit on the couch, scroll through my phone, maybe even doze off. This has resulted in me, more than once, forcing myself out of half-sleep to do the dishes, and it feels awful. It puts me in a bad mood, and puts me to actual bed later. Snoozapalooza. I have often made attempts to get up earlier just by setting my alarm to the desired time. This has led to me hitting the snooze button over and over again every 10ish minutes, eventually getting out of bed when I would have originally. This sucks, and it feels bad. Not only does it not accomplish anything, but also my partner hates it. Falling Back Asleep. Sometimes, even if I manage to get out of bed on time, I'll crash back in for another hour. Phone in Bed. Self-explanatory. I'm often scrolling in bed on my way to sleep or first thing in the morning. And here's what we're going to replace them with: Dishes after Dinner If it's my night to do dishes, I'm going to start the dishes right after I'm done with dinner. I'll ask if anyone wants anymore food, then I'll put it away. I'll put an audiobook on like I usually do (currently listening to the Stormlight Archives), and get to the dishes. The earlier that they're done, the better. Should help me defeat Late Night Dishes. Restrict App Hours My phone has a Digital Wellness feature that I've been using to restrict certain apps (Instagram, Tumblr, etc) during work hours. I'm planning on enabling it to also disable those apps after 10 PM. Should help beat Phone in Bed. Additionally, I'm going to put whatever book I'm reading back on my nightstand. Reading at bedtime is a habit I started building a while ago that I never quite got to stick. Very often I was just too tired to read once I hit the mattress, and just went straight to sleep. That's not necessarily a bad thing, but if I'm not immediately tired when I get into bed, I'd rather read than scroll. If this combination of habits doesn't work, I do have a slightly more nuclear option (deleting said apps from my phone for a few weeks while I build a new habit). Smart(er) Alarm Clock I'd really like to get through this challenge without buying a new alarm clock. Right now I use my phone which is set on my nightstand for convenience. That has caused issues because the alarm on my phone is easily snooze-able, and contributes to Phone in Bed. Originally I was thinking about moving it somewhere so I'd have to get up and go get it, but that would run the risk of bothering my roommate and my partner. Instead I'm going to look into some of the smarter Alarm Clock apps that require you to move around, do math problems, take pictures, etc in order to deactivate them. This will help beat Snoozeapalooza and Falling Back Asleep. Get Up, Get Out Getting out of my bedroom dramatically decreases the likelihood that I'll go back to bed. Funny how that works. So my plan is to get up, do my morning routine, throw on my clothes, and get out of my bedroom. This might mean getting out of the house for a walk, it might just mean getting downstairs and pouring myself some coffee, but the goal is to escape the bedroom. My goal is to use these tools to get in and out of bed on time, and shift my whole sleep cycle back about 1-2 hours. In bed and asleep by 11, up at 7. If I can build this habit, I'd like to use that time to start some kind of movement habit, be it a morning walk, yoga, or even a short bike ride, but for now I'm just focusing on the sleep. For each weekday that I get up on time, I'm marking a green circle on my dry-erase calendar. That's how I'll track my progress. I'll copy it over into this thread every so often so y'all can see my progress!
  2. I'm channelling Black Widow assassin Yelena Belova for this challenge because, after almost eight (!) years as a Warrior, I've switched my primary guild allegiance to Assassins! The badge has been swapped for a few months now, but a fun Assassin-themed challenge got side tracked by moving and new house craziness. I'm still duel-classing as a Warrior as I'm a strength-focused Assassin, but my goals have definitely shifted to cool bodyweight movements. Side note: WOW some Yelena gifs have big spoilers. I'll try to put any gifs with Endgame, Black Widow, and Hawkeye spoilers in a spoiler box if I use them. Bit about me for any newcomers: GOAL 1: Practice my posing Training session at least 2x/week, aiming to build up to 4x/week. Some of this training will actually involve the characteristic Black Widow fighting pose, as one of my aims is building squat strength and mobility for pistol squats. I'll also continue walking regularly, but probably won't track walks this challenge. GOAL 2: Don't blip You know that feeling when you get distracted by something and suddenly 5 years go by? Time management goals: Start work by 10 am and finish by 6 pm Start training sessions by 6 pm Start getting ready for bed by 10 pm, no phone in bed at night except for Kindle and alarms, and (from Monday, Week 1) shut lights off/put phone away by midnight GOAL 3: Make macaroni and cheese (minus the macaroni) Do some sort of food prep 2+ times a week (counts as long as I make at least 2 servings) Limit grains to white rice, rice noodles, and oatmilk. Let's goooooo
  3. Long-ass background: The Body Rocks FUEL: Stick to intermittent fasting schedule with an 8-hour eating window (10am to 6 pm). Broth or miso is allowed in the evening. Proper hydration (more water) that avoids dehydration (less coffee, less alcohol). Continue the intention to eat plant-based foods until dinner. WORK: Continue the 20x20 from the last challenge past completion. At least 20 workouts, at least 20 minutes each session of: Endurance: 16 of 20 Strength: 11 of 20 Flexibility: 18 of 20 Use endurance sessions to get my 3-mile running pace up to at least 6 mph (in preparation for the fall autumn epic quest). Continue the push-up progression (10 days at 10, 20 days at 20, etc...I'm in the 30 days of 30 now). The Mental Rocks FUEL: Get the sleep routine set: go dark by 11 pm and get out of bed every day no later than 5:45 am. Read fiction at night instead of playing games on the phone. WORK: Finish the final academic quarter of my life. Use pomodoro at work to make steady progress on important but unexciting projects. The Spirit Rocks (fuel and work are one): Take a morning walk: at least 30 minutes in nature (or at least outside). Practice mindfulness three times daily: on the morning walk, in the yoga session, in the moments before sleep. Yoga streaking? Accounting: I'll use the attached table to keep score: 2 points for each workout (first three), and one point for each day I count as successful (within reasonable parameters). I'm aiming for at least 5 points per week in each category. Best wishes to all!
  4. I've been in this really annoying cycle for the past few years. The cycle goes like this: 1 Getting a wake up call about how far my fitness has fallen, 2. Diving into workouts that are too intense for my current level of fitness, 3. Getting hurt, 4. Having to rest for several weeks, to heal 5. Getting comfortable with laziness, and ceasing healthy behaviors. And repeat. Let's just try it again. The goal right now, is just to workout ..... at all. I don't care the schedule, frequency, style, program. Just to workout at some point in the week and to let that build.
  5. I had plans for this challenge. I am not using them. It's time for a special monk challenge. I need to get in touch with my inner girly monk, and I will be using my blond guru for this. After all, aikido is about elegance, and who is more elegant than Miss Piggy? Miss Piggy's Life Lessons Spirit, Determination, Grit, Confidence, Pursuit of Dreams, Beauty, Being Tough, Kicking Down Barriers with Martial Arts, International Star, Best-selling Author, Diva Kicking Down Barriers: Strength and Mobility I will lift the one I love. I will stretch the one I love. Spirit: Meditation I will meditate. (That's meditation depicted there, right? Pretty sure.) Toughness: Prioritize Sleep and Rest I will sleep well. I will schedule rest breaks timed for better performance. Kicking Down Barriers: Eat Enough I will eat enough for my metabolism to run right. (And maybe try to get some data.) Determination, Grit, and Confidence: Know What I Want I will practice knowing what I want. (This will be partly in a journal, but I also want to practice knowing what I want when I hit roadblocks in the dayor encounter task resistance, so this will evolve.) I will practice rewarding myself for incremental progress on goals to reinforce grit. Diva: Look Fabulous I will incrementally increase my fabulosity. And possibly refuse to age. International Star and Bestselling Author: Art is Important I will make art. I will make things around me beautiful. Diva Bonus: Be a Rockstar I will give myself bonus points for being more rock n' roll. Templates Mon Tue Wed Thu Fri Sat Sun Totals Strength: At Least One Exercise Yoga Walk Eat Enough Sleep: Full Lights Out by Midnight Meditate Dopamine Increments Write Schedule of Rest Write Down What I Want (in a Journal) Make Art Make Something Pretty Fabulosity Improvement Bonus: Rock n' Roll Totals While that is a lot, most of it is things I am doing or have been working on, or fun things. It's more about noticing what I do that serves a goal, or opportunities to do something that serves a goal. I am a busy person, being a big international star, so I will just do what I feel like each day, and track it. After all, why should moi do anything she does not feel like, hmmm?
  6. Jumping in late due travel and illness. I'm going to treat the rest of this challenge as an extended Zero Week - the plan is to test out some goals and ramp up my activity levels so I can hit the ground running next challenge. Goals for this week: Re-start bodyweight training, using Elements to build a base Go for a walk x2 Build on my sleep success last challenge by 1) starting to get ready for bed by 10:30 pm each night, and 2) not using my phone in bed at night (besides for Kindle/alarm setting)
  7. UPDATED THE FIRST POST with goals for the actual challenge. Anything in blue is updated. My goals this challenge are: 1. Do the physio exercises for my shoulder. That is it. As we have seen, more than one goal is not recommended. I had three goals last time and that was a spectacular failure. HOWEVER, I will add in some side goals, which are things I'll try my best to do but won't beat myself up over if they happen to not get done. I fucking swear, I was about to join the Also Doesn't Wanna theme. Okay, I still might. Anyway. The side goals are: a) Track the amount of alcohol I drink, and the amount of $$ I spend on alcohol (use a Google sheet or w/e). b) Track my bed time (leave a notebook next to my bed to make this low-effort to the point where I can't NOT do it). c) Continue the Window Quest that will likely not be completed during Week Zero (see the text in black). Not drinking for the whole challenge would ideally be a goal, but telling myself "you CANNOT have this substance!" just makes me want it more, and then not having it depletes willpower and then there's no willpower left for other, more important things. Same for bed time: "you MUST be in bed by this time!" just makes my brain go "NO!" and then blow past my self-assigned bed time. (Are there actually people out there who aren't constantly at war with themselves? What's it like?") Ideally I'll stop wanting to drink because tracking drinks is additional effort and many moments of "ugh, I could have wine but then I'd have to write it down" will likely happen. Then my alcohol tolerance will go down and drinking to excess will feel like shit and I'll want to do it even less. ALSO, in the event that I end up going through the whole 5 weeks with no alcohol (Canada Day being the only exception), I'll buy myself something worth $400 to $500 at the end of the challenge. Why this amount? Because I got my credit card bill yesterday and decided to add up all money spent at the liquor store and it was $457 Awakening didn't work too well last time, so let's continue going in the opposite direction. What is the opposite of awakening? FUCKING SLEEPING. Week zero will consist of NOTHING except un-fucking my sleeping situation, because I keep getting told that everything else somehow falls into place if one gets enough sleep? Seems fake, but what have I got to lose. I especially need to deal with the blinds and curtains situation. There were some extensive renovations made to my room in 2016. Windows were replaced, walls got new insulation, the electrical was re-done, and a hardwood floor was put in. It was quite nice to be able to not fucking freeze to death in the winter time and also to have more than one electrical outlet available. Fancy $300 blackout blinds were ordered and brought home and...are still not installed. In 2022. Curtains? Lol, forget about it. So, since then, I've just been jamming the end of some towels in the top of the windows to make blinds. The towels need to be fairly thick to keep the light out, but apparently this messes up the top of the windows and they won't close, or something. This was never a problem before, but as of one week ago mom insists that it is, and she has replaced the towels that actually kept the light out with a thin sheet of fabric (pale, see-through) in one window, and a darker piece of fabric (short, leaves a gap close to where my face is) in the other window. The result is that I now wake up at 5:30 in the fucking AM every day. Every time I suggest that HEY, WE SHOULD INSTALL THOSE BLINDS THAT WE PAID $300 FOR YEAH? I am met with "No, not now!" ¯\_(ツ)_/¯ Combine that with a late bedtime and trouble falling and staying asleep, I've only had between 3 and 4 hours of sleep every night this week, even less on the weekend, and I am going absolutely fucking crazy and I'm constantly exhausted and OMFG this needs to fucking end. Step 1. Remove the mold from the bottom of the window frames. Oh, yeah, I forgot to mention: there's mold on the bottom of the window frames because the windows were left open during a thunderstorm less than a month after the renovations were completed. Step 2. Put painter's tape around the window frame areas. I also forgot to mention: the window frames were not painted. Step 2.5. Do we even have paint? If yes, great, skip this step. If no, go buy paint. It's going to be white paint, so there should (in theory) not be any arguments about what paint color to get. Step 3. Paint window frames. Step 4. INSTALL THE FUCKING BLINDS. Mom is going out of town this coming weekend, so I'll be able to do this both a) without having to ask for permission, and b) without being micro-managed the whole time. Step 5. Buy curtain rods and curtains and install those too if I'm feeling extra motivated. Ugh, I forgot step 0.5 where I'll need to un-clutter the spaces below the windows, and now I'm looking at this whole list of steps and am realizing that I will probably not be able to do all of this within one week. I'll try, but I'm also not expecting miracles. Or very much sleep The other part of the Week Zero challenge: don't have any booze during Week Zero. This doesn't require that I actually do anything, so hooray for what should be an easy win and huge pre-challenge momentum boost. Boy oh boy did that not happen But this will be addressed during the challenge. Will come up with challenge goals later.
  8. I'm still very much recovering from (finally!) buying and moving into our own house this past challenge, so keeping this simple and focusing on the priority right now: SLEEP. Towards that end: Goal 1: Stop working by 6 pm (so my mind has time to turn off before bed) Goal 2: Start getting ready for bed by 11 pm. I will also try to gradually wind this deadline back towards 10 pm. Goal 3: No phone use in bed at night, with the except of kindle/setting an alarm. Corresponding tracker: [Stop working by 6 pm] [Start getting ready for bed by 11 pm] [No phone in bed at night] = did the thing (aka channelled my inner cat) = didn't do the thing (aka was a night owl) I want to add back regular workouts soon too, but between packing/moving/cleaning/unpacking/DIY, I'm still recovering from and doing a lot of extra physical activity. We'll see how the next few weeks go. For this challenge at least, I'll aim to get a good workout space set up.
  9. Vetinari sighed, and put down his pen. "Drumknott," he called towards the outer chamber. The clerk entered noiselessly. "Yes, my lord?" he said. The Patrician waved at the papers on his desk. "Take these away. I'm..." He trailed off, and rubbed his goatee distractedly. Drumknott cleared his throat. "Bored, sir?" He gathered up the papers on the desk into a neat sheaf. "One does not get bored of ruling a city like Ankh-Morpork, Drumknott," said Vetinari in a tone that would, in other men, be described as slightly peevish. No one ever described the patrician of Ankh-Morpork as peevish. At least, not if they valued a scorpion-free existence on the outside of the dungeon walls. It was, however, the time of year when a certain... restlessness set in. It was the same every May. One would have to be fairly close to the Patrician to notice this shift in mood, and that was precisely where most people strove not to be. Drumknott noticed. "I have taken the liberty, my lord," said Drumknott. He placed a thin file folder in front of Vetinari, and carefully squared it up. "I thought one of these might amuse." Vetinari opened the folder. He flipped past the first sheet, plucked out the second sheet for further perusal, then the third, flipped past the fourth, and paused on the fifth. "Interesting," he said. "She has been away quite some time, has she not?" "Indeed, sir," said Drumknott. "I understand she will be reporting back to work soon. The Dark Clerks have cleared a desk for her. Do you wish to send down an assignment?" "Oh, I think we should have a very special assignment waiting for Sara Kingdom," said Vetinari. He smiled thinly. A Challynge yn Foure Partes Parte I: Clerking "As a wizard, I must tell you, Havelock, that words have power." "As a politician, I must tell you I already know." I'm reading two books that talk about writing as a mental transformation habit, which I was surprised to find, cuz I've been toying with the idea of "write it down or it didn't happen" as a core principle of thinking through plans and problems - basically, the idea that if you don't make it tangible, you're probably kidding yourself on how clearly and well you really thought it through - and writing as a way of finding out what you're not aware you think, the act of recording as a necessary part of the thinking process itself. The first is inspired by Julia Cameron's "The Artist's Way", but brings in more research-based stuff, and the second is one of the researchy books it's based on. So I will be hauling out the notebooks and doing a lot of writing. There will be some basic journalling to clear my head and figure out what I'm interested in these days. There will be weekly (and possibly daily) planning and review writing on sets of questions and stuff, to make myself do the job clearly and fully, and bypass the lack of focus going on. There may even be an experiment with expressive writing as a way of processing and clearing the head of various bits of negative flotsam and jetsam it stalls out on, or has to keep handling. (Doesn't sound like a barrel of laughs, but the science is good.) Basically, a lot of writing. A ton of writing. Parte II: Monking "Time has stopped for everyone but you," said Sweeper patiently. "Actually, that sentence is wrong in every particular, but it’s quite a useful lie." Lately, I've been managing to sleep purely by doing very deliberate physical and mental stillness meditations in bed. It's ridiculously hard. This is not normal for me, at least in recent years, so it's a big sign that my meditation habit needs to come back in a big way. If my brain is buzzing that hard when I'm trying to sleep, it's probably jangling that hard all the time, and that can't be helping anything. So I'm gonna learn how to stop time and get some stillness back with meditation. Parte III: Patrolling Those were the kind of boots Vimes always bought, and wore until the soles were so thin that he could tell where he was in Ankh-Morpork on a foggy night by the feel of the cobbles. This part is simple. Walking. I will patrol my city. Parte IV: Assassining The Assassin moved quietly from roof to roof until he was well away from the excitement around the Watch House. His movements could be called catlike, except that he did not stop to spray urine up against things. Strength and mobility training, for scaling rooftops and things. The strength training will start with a continuation of the previous challenge's isometric stuff: horse stance (static squat), planks, ITWY exercises, and some bridge. When my schedule gets wrangled into shape, I will try to get some daily yoga before bed, but it's not gonna be a week 1 kinda goal. It was a Guild of Assassins, after all. Black was what you wore. The night was black and so were you. And black had such style, and an Assassin without style, everyone agreed, was just a highly paid arrogant thug. Pure bonus material, but I think some wearing of black and stylishness should get points. A lot of aikido teachers will tell you to focus on elegance, and putting the focus on the process rather than the goal tends to improve the efficacy. I've noticed this with writing, too; a focus on elegant handwriting tends to slow down and smooth the jangly bits in the brain and the content becomes better. Ye Planne The plan is not to jump into doing all of this at once, because I'm currently at very low capacity for getting things done and adding things to my list, but to step up how much I'm doing during the challenge. Some goals aren't even on my list for the initial week or two, and the rest, for the first couple of weeks, I'll be fine with hitting them half the days. Doing something half the days is better than zero of the days, and I'm going to need some time to try to find a good schedule time for them. Wrangling my schedule, especially when it comes to sleep, is turning out to be a big obstacle, so I'm starting by doing just what helps get that stabilized better. Template: Week 0 Day 1 Mon Tue Wed Thu Fri Sat Sun Meditation Journal Written Plans & Reviews Emotive Writing Exercise Walking Strength Yoga Assassin Style Bonus
  10. It's that time of year for me. Time to bowl in the USBC Open Nationals Tournament. This year it is in Las Vegas again. I bowl on June 2nd and 3rd. I always have a blast bowling this each year. This will be my 11th year in a row, 14th overall. This year, at least I have been able to get back out and do some bowling in a league. I won't be a complete mess haha. The only problem I'll have is flying back on the 4th. I'm going to miss some of the Pokemon Go Fest! Hopefully, just like the first hour or so of day 1. I skipped last challenge. I was sick during the first couple of weeks. Had my doctors appointment. Things were looking pretty good, but I was put on even more medicine. I had a choice to get higher dosage on one of them as well. I decided to not do that, and attempt to get my eating in control. Then on Friday the 29th, something happened to our old lady cat. She was 22. She did have some trouble getting around, but still jumped up on the couch etc. The morning of the 29th, she was just a different cat. It was like she had a stroke or something. Would not eat, and was aimlessly wondering around the apartment. Barely would open her eyes up. Could hardly walk. Just seemed like she had no sense of anything. I spent quite awhile with her on my chest. I was trying to give her a place she would feel secure to rest. Spent a lot of time crying. It was pretty clear, it was time. We called to get squeezed in over at a animal hospital. Doctor pretty much agreed there was nothing to be done. So, we sent her on her way. My oldest son is just a year older, so he knew her his whole life. It was quite the hit to us. So yeah, not exactly how I imagined coming into May. I'm kind of all over the place. like sitting here at 2:30 am making this post, instead of getting the sleep I should be haha. Ok, enough bringing things down! Once again, let's try to get things on track. I have Vegas to bowl in, plus I really need to get much healthier. While I was not in last challenge, I decided to start making a goal list. Not so much things to get done now, but as of things to eventually do. This challenge needs to be the stepping stone into getting me headed towards my goals. For those that have followed me in the past, I am sure that my goals will be very similar to ones I have had in the past. Goal #1 - Sleep I always seem to have to get this one established again. It's just too easy for me to stay up till 2 or 3am. My youngest has finally gone back to in person learning at school as well. So now I am having to get up early to get him there and back. In general though, I have too many days that I feel tired and run down from lack of sleep. Since I am getting up early, I need to get to bed a bit earlier then I use to as well. Some nights, it might be harder to do, but we shall see. 10:30 PM, I am to get off the computer or whatever. Then I get off to reading asap. At 11 PM I need to head to bed. If I feel like I am not getting enough reading time, I might get to reading earlier, like 10 PM. I'll see how things feel in week zero, and adjust if need be. 20 points each day. 140 points for the week Goal #2 - Movement This will be a big factor for future goals. I've really done almost nothing. Groceries, or caring water jugs up stairs from time to time. Then bowling once or maybe twice a week. Really, very low activity level. I need to change this. Week zero, my only exercise goal, is to get out and walk each day, No time frame, no step count. Just make an actual choice to go out and walk. I have been temped with adding in some meditation in as well. Like walk out someplace, then sit and mediate. Then walk more. Just something to help clear the head. Though I do get that with bigger walks too. I would also like to get into doing some workouts. Like a Monday, Wednesday, Friday split. I think week 1 I will start this. Probably just some bodyweight stuff to start. I did get myself a pull up bar and resistance bands to do assisted pull ups. I just have to try it out. I also think I want to start in slow here too. Like do at least once exercise from my list. So even if I just do feel it, just do 10 squats or something. I'll most likely do more, but I figured I would have the "do just one" to at least keep me going. It use to work for me back in the day for walking. I'd tell myself "You can give up 15 minutes at least to walk" I hope that I start off with the baby steps, then I can add on more in week 2 or 3. Honestly, just have to see how things go. Walking every day, M, W, F workouts outs (Do at least one Exercise) 10 points each day for walking, 10 points each day for workouts. 100 total points for the week. Goal #3 - Get food under control I really have been struggling on what I should do for my food. I've not been happy with my blood sugar levels. I really don't want to be on the medication I am on right now. I know, I could get myself back in a range I want fairly quickly if I went back to eating Keto. Obviously, I need to lose weight, That can be done doing any real method of eating. I just have to eat less then I burn. Eating Keto doesn't magically just make you lose weight. I felt it did help me though, with cravings and such. Still, I feel like it might not be the best long term for me. At some point I will want potatoes, or popcorn, and pizza. From my previous doctors appointment, I wanted to see if I can eat like I normally have been eating, and see what effect the medicine would have on me. It is better, but I'm not that happy with it. Though, I didn't exactly steer away from eating all the things. This challenge, I'm not going to eat a certain way so much, but I do want to make sure I am eating in a calorie range at least. Funny enough, I think when I did eat Keto, I was also eating more vegetables a better foods then just junk I have been eating. Main point of this goal is to track what I eat. Hopefully, work on better choices of foods to eat too. Lower calorie/higher volume foods and such. Baby steps first, just track and stay in my calorie range. I know there are some days I will just be hungry and want to eat. I want to try to have an upper number to not pass. Track food 7 days a week. 2,000 to 2800 calories. I'd like to range 2200-2500 on average I think. So hopefully, not too many higher days 10 points each day, 70 points each week. There are many other things I want to do, but I really want to keep it much more simple to get me started off again. Here is to getting all the kinks worked out in week 0, then having a really good challenge! Measurements: Start / Finish Chest - Waist - Bicep (L) - Bicep (R) - Thigh (L) - Thigh (R) - Weight - Points: Week 1 (05/08 - 05/14) - 0/310 Week 2 (05/15 - 05/21) - 0/310 Week 3 (05/22 - 05/28) - 0/310 Week 4 (05/29 - 06/04) - 0/310 Week 5 (06/05 - 06/11) - 0/310 Total Challenge Points - 0/1550
  11. And I'm back! Decided to go with a Naruto theme since I'm reading the manga, again, and trying an approximation of Naruto's genin training! Starting Stats Age: 32 Height:5'4" Weight:214# Diet Eat at least 100g protein a day! I'm in a state of just not eating enough right now so I'm going to work on increasing my protein intake! I know this will come with calories so hopefully it'll bring me high enough. 7 days- A 6 days - B 5 days - C 4 days - D 3 or less - F Fitness Training! I'm on a working out 6 days a week. Alternating walking and calisthenics with biking or skateboarding on the weekend! 0 strikes - A+ 1 strike - B 2 strikes - C 3 strikes - F Side Quest Sleep Better! My sleep schedule is very up and down. I go to bed around 9 or 10 and end up just laying in bed or tossing and turning until midnight. Sometimes even til 2am which just doesn't work with my waking time at 7am. So during this time I'm going to try different methods to fall asleep faster. Scoring will be based on how many hours a night I get, averaged for the week. 8 hours- A 7 hours - B 6 hours - C 5 hours- D 4 hours - F
  12. Ah. You may be wondering what exactly is going on here with the cognac and the wet celery and what appears to be a very rude novelty candle. I can explain. It is all very simple. You see, two years ago, someone 'ad a little cough and tickle in the back of the throat, which led to a small pandemic, then riots and lockdowns and some terrible singing and a great deal of sourdough bread. Then we left it to the Americans to clean it up, and of course they made a giant balls-up of it all that nearly toppled democratic government as we know it, we still have the pandemic only larger, and now we are 'ere in world war three. What could be simpler. The celery is all I can afford for dinner with all the inflation, and the cognac is because I 'ave an 'eadache from all of this. And the very rude novelty candle, well, we 'ave to heat the house somehow, and it will not be with Russian oil now, will it. In short, the 'ole thing has been a giant cock-up from start to finish, and so is our winter heating. Oh my god, here comes that stupid Englishman who thinks he can speak our language: Oh, did I not mention 'im...? He 'as a "canning ploon". "Canning" like a bloody "fix", 'im. A taxidermied one, at any rate. He has a plan to keep fit in lockdown: He is at least keen, I will give 'im that. The Officer Crabtree "How to be a Plonker" Challenge Squits Plonk Intermittent fisting
  13. Well, let's do this! I had sort of planned great intentions for this year, most of it will probably happen in a messy way, but it will happen nonetheless. I am not ready for this, but few have been the times when I've taken the luxury to take the path I was ready for. Balance, to me, is more of a dynamic thing than a static one: not staying long enough on the crumbling part for it to crumble under me. I can do it. I don't have the energy for either grand or many things, instead, I will focus on one single habit, the one that truly matters: Go to sleep by 9:30 pm, wake up by 4:30 am. That's it. Most other things will sort of fall in place as I hop on my merry way, oriented chaos is kind of my thing.
  14. Whelp... I bit off a little more than I could chew last challenge, so this time: TWO goals! 1. Sleep 2. Doggie walks Not-really-a-goal: Be more mindful about how I spend my day and what I'm doing with my time (and why)! No specific goal here just 'do this more'. Sleep I will aim to get eight hours of sleep a night from roughly 10:30-7:30. Right now I fluctuate wildly, although it's settled a bit thanks to the last challenge. I've been getting up and downstairs prior to 8am seems to slowly become more ingrained. (My alarm has been going off at 7:15 each morning for a while now and it's getting easier to get to sleep before midnight.) I had a more concrete plan for improvement last challenge, but that didn't seem to help, so I'm going to focus more on Mindfullness and force myself to evaluate how the night went each morning before work. (Which hopefully will also end with me being a little more social here as a side bonus! ) Doggie Walks I did pretty well with this last challenge! I really don't do well in the cold, so I went into hibernate mode when the snow moved in... but it looks like we're on the track to warm up a bit. And rain. Lots and lots of rain. Sigh. So the challenge this time is that if it's over 35 and not raining, then I WILL take the dog on a doggie walk for lunch. If it's lightly raining and it's over 40... then I will give it a try and see how miserable it is. (Our lunch walk is 1 mile and takes us roughtly 25 min, but that might be too much cold/damp for the doggo.) I will think Mindful thoughts whilst walking. I will also take him out on a longer walk on the weekends, trying to take him to a few different walking trails so he can smell the good smells!
  15. The overarching challenge goals are gonna be: keep and improve my sleep gains, work on chronic burnout (which incorporates a degree of exercise I need for other things), and manage what's looking like a mental heath freefall. The specifics are going to take some time, because I'm not yet sure what the characteristics or attack points of this mental health freefall are. So I will start with zero week tasks. Make a list of things to accomplish in the next two weeks. (50% progress) Pay special attention to health insurance issues on that list. (Done 1x) Find my yoga strap. Do yoga five times. (Done 1x) Exercise twice. (Done 0x) Metta meditation five times. (Done 0x) Post every day. (Done 2x) Take notes on the characteristics of any mental health crashes that interfere with getting things done or other wellbeing issues. Try to increase my good people contact. Bonus: binge-watch something fictional. (Done 1x) I know binge-watching is sort of a symptom of brain weasels, but I'm putting it on my list because I want to at least be able to check it off a list if I'm gonna do it, and because I'm actually not sure that binge-watching isn't a technique for practicing dealing with people and problems in a removed way that is less immediate and more controllable.
  16. Well I wanted to start off this year strong, but just everything was too overwhelming. Completely nope'd last challenge. I did however get myself to some much needed appointments. New glasses, a few dental things having to be done, and a doctor visit this last Wednesday. How did things go? Bad. I've gone from controlling my diabetes, to going full on back into OMG territory. A1c was very high. So now I get to jump back on medication. Plus a start a second medication in 8 more days. Like it was bad enough, there was no "Can I just see where I am at in 2 months". I have the yearly physical appointment set for 2 months from now. Lab work about a week before. I immediately though of going full on keto again. I know it did very well for controlling blood sugar in the past. The problem is, I just don't think this is how I would eat forever. I like popcorn. I would like to still have a potato etc. These next couple of months, I want to see if I can get things back in control. I want to focus on eating foods that will be lower calorie, higher volume. A lot of what Greg Doucette had referred to. This should still offer me some flexibility. I just really can't let myself eat all the things. Like the cupcakes and other sweets my wife still bought today. I also really need to get moving, and sleeping well. I still have plenty of things I really need to do around the apartment. I'm going to try to not overwhelm myself with too much. I can't just jump in and start all the things at once, even when my brain thinks I should be able too haha. Goal#1) I need to reset my sleep cycle Too many nights, it's after 2 am when I go to bed. Too many morning I don't get out of bed. This puts me in the mood of "I don't feel like doing anything", and "Wow, I've already lots the whole day sitting around in bed" The goal is to try to get myself back into a proper sleep cycle. I want to get back to reading before bed again. So stop what I am doing to read at 10:30 PM. Then I read for an hour. Get off to bed at 11:30 PM. This should get me into bed around 11:45 PM. Provided I get to bed, I don't want to sit in bed for hours. So I also want to get up with my alarm. I'll set this at 8:30 PM for the moment, but I imagine I'll be getting up earlier. It's sort of happened a little be this last week when I did get to bed earlier. Off to read at 10:30 PM, Off to bed at 11:30 PM, get the heck out of bed in the morning 15 points each day. 105 points for the week Goal#2) Fueling for success Let's see if I can set myself up to eat well in these next couple of months. I need to get back to tracking my food. I want to track in Cronometer, but even if I track with pen and paper, that counts! I just want to give myself the best chance to get it done. With tracking, I can make sure my calories are in a deficit. Or at least it might help me figure that out. I want to aim for under 2500 calories for now. I could get myself down in the 1800 area, but that didn't seem to work the best in the past. At least in the long run. So slower, should hopefully be better. Tracking food intake, Under 2500 Calories 10 points per day, 70 points for the week Goal#3) Start small, build up to more There is many things I want to do. I want to run again. I want to be able to do a pull up. I want to feel stronger and healthier. I just know I can't jump in full throttle. I need to start off small, and build things up. I am going to start with walking. I'm not going to set a certain time, or number of steps. I just want to get walking each day. Short goal, I want to be able to walk around nearby Lake Elizabeth. Pokemon Go Tour 2022 runs on February 26th. It's from 9 am to 9 pm. I want to be able to stay out there for a few hours walking around. It's going to be too soon to just expect I go out there and walk the whole time, but I can rest on some benches haha. I also ordered myself some resistance bands, and a pull up bar that can handle heavier people. First focus is walking. I might do some indoor bodyweight stuff soon, but I want to focus on walking first. Hopefully, a week or two in, I will be ready for more exercising. Farther walks, workouts, maybe even starting to run. I'll see how things go. If I feel I want to add I will. Walking first though Week 1: Walk every day 10 points per day, 70 on the week. No goal 4. I want to add things to do. I need to focus on the first 3 goals first. It's a few changes, and I don't want to feel forced that I have to get even more things done. I have my goals, I want to see much improvement buy my next doctor visit. Good news for my vision, she didn't see any diabetes damage to my eyes. My dental work it things that I have needed to fix for the last couple of years. Might weight has actually been lower too. It's not all bad news for me. I just feel let down that I did this tom myself. Measurements - Day 1 / End of challenge Chest - Waist - Bicep (L) - Bicep (R) - Thigh (L) - Thigh (R) - Weight - Challenge Points Week 1 (02/13 - 02/19) - 0/245 Week 2 (02/20 - 02/26) - 0/245 Week 3 (02/27 - 03/05) - 0/245 Week 4 (03/06 - 03/12) - 0/245 Week 5 (03/13 - 03/19) - 0/245 Total points - 0/1225
  17. Two days before Christmas, I got word that my cousin died. He was 6 weeks older then me. I'll be 49 in November this year. Apparently he had a heart attack, and has had a multiples. In fact, has a pacemaker already too. We were all much more close back when I lived in Missouri, and saw that side of my family a lot more. My cousin was a big guy, and I'm sure that was part of what led to his early death. Years back, my uncle (his dad) had mentioned to me "Yeah, we can see you are a Thomas" while hitting his belly. I mean, at the time it was funny. But it just shows that I have a lot of bigger family out there haha. For New Years, I helped my sister-in-law move. Part of why I am late to the challenge Her fiancé is currently on dialysis. He also has quite a few issues from having uncontrolled diabetes. They are not that much older then I am. Eyes are messed up, kidneys etc. This all got me thinking about my own mortality again. My wife had her weight loss surgery done. She's still recovering some from that, but mostly recovered. I basically sat out the last challenge to take care of her. Before all this, I've been getting that feeling that I really need to change things for myself. All of this and all the other things we've all been through the last couple of years, I figure it is time for me to get serious. #1) Sleep Yes, big surprise my number 1 goal is to get my sleep in. It is just so important to everything else. Fully rested, I make much better choices. Getting rest allows recover from workouts etc. In general, thing are just much better rested, instead of feeling drained and sleepy. 10:30 PM Start reading. 11:30 PM head to bed. Wake up, and get out of bed. No sitting there playing on the phone. 15 points per day. 105 points per week. #2) Calorie tracking I want to get back to tracking my calories. I want to be under 2500 calories for now. I can adjust to see how I feel. Nothing special for a way of eating. I just want to start making smarter choices. Higher volume, lower calories I suppose. I did consider going back to Keto, because it did work well for me. I just don't know that that is going to be how I would want to eat forever. I still like having my popcorn Tracking calories in Cronometer, plus staying under 2500 calories 10 points per day, 70 points per week. #3) Walking and workouts One thing is clear, is I need to make sure to take care of my heart. So bring on the cardio. I might also be able to convince my older son to start walking too. He has mentioned to me lately. Maybe even get the rest of the family going. I also want to build up my strength. There are a few goals I wish to accomplish, and getting stronger will help For walking. I am going for 15 minutes to start off. I might do 5 minutes to start with my kid, then do more after. I figure that's a good start. Eventually, I will move it up to a certain number of steps. For workouts, I believe I will just start off with things at home. Everyone and their mom will probably start using out little gym at my apartment complex. So I want to start off with something else. Eventually moving into the bit of stuff at the gym. Walking 5 points every day for 15 minutes each day. M, W, F for workouts. 10 points each. 65 points each week. #4) Chores and Early spring cleaning There are many things to get done around here, plus the stuff that needs to get done each day or two. We close up our storage unit a couple of challenges a back. So we still just have so much stuff to go through. Chores each day are dishes and cat boxes. Then I need to get though a tub, or a few boxes of baseball cards/comics. There are many other things, but these are what I shall focus on. 5 points per day for chores, and 15 total points for decluttering each week. 50 points total per week. Challenge point totals: Week 1 - 0/210 Week 2 - 0/290 Week 3 - 0/290 Week 4 - 0/290 Week 5 - 0/290 Total points this Challenge - 0/1370 Measurements Start / Finish (coming soon) Chest - Waist - Bicep (L) - Bicep (R) - Thigh (L) - Thigh (R) - Weight -
  18. Tis the first challenge of the year and thanks to the December Mini, I'm raring to go! 1. Get to bed earlier I am really really horrid at this right now, so this is going to be my hard goal for the challenge. I think this might have more of an impact than anything else, but it will be interesting to see. I will also be trying out a few things to see if it helps me get to sleep and stay asleep, so it will be a little more complex than just 'change the time on the alarms'. Week 1 - Bed 9, Lights Out 11, Awake 745 Week 2 - Bed 9, Lights Out 1045, Awake 730 Week 3 - Bed 9, Lights Out 1030, Awake 715 Week 4 - Bed 9, Lights Out 1015, Awake 700 Week 5 - Bed 9, Lights Out 10, Awake 645 2. Take more daily steps I am at 2k average right now, but I'm not trying at all and on dog walk days it gets up to 6k... so I'm hoping this one will be a medium-easy win. I have a treadmill for rainy days, but I'm hoping to get most of the steps via cleaning/decluttering the house and dog walking (when it's not raining). Week 1 - 3k steps average Week 2 - 3.5k steps average Week 3 - 4k steps average Week 4 - 4.5k steps average Week 5 - 5k steps average 3. Work on shoulder flexibility and being able to keep arm raised (without weights) This one is my 'not sure about' goal. It's not something I can really fix in a single challenge, so this time around I am just going to look up a bunch of various streaches and bodyweight excercises. I'll get a baseline for where I'm at and what I can do... and then update the goals as needed. I meant to get it done before the challenge kicked off, but, err... life happened. Week 1 - Experiment with a bunch of things Week 2 - ??? Week 3 - ??? Week 4 - ??? Week 5 - ??? ----------------------------------------- Other things I will also be doing and probably commenting on: Artwork, Writing, Cleaning, Decluttering, Cooking, etc. ----------------------------------------- I used the following BuJo/Planner printables (may be tweaked as the challenge goes along): 2022 Overview - https://docs.google.com/drawings/d/1zlf3E_RJRhHap1errir22Zp5RjHutsA8a3rnMVeriAo/edit?usp=sharing Goal Brainstorming - https://docs.google.com/drawings/d/1bKbZ9C2_u3-8uofp5BNnm3i8W7i9qs-ga016a2KOLFk/edit?usp=sharing 5-week planning page - https://docs.google.com/drawings/d/1JRvBceRfOeKqEFE8shiEVGG5x1Nj1b7hqsRh4uZAD4A/edit?usp=sharing 1-week tracking page - https://docs.google.com/drawings/d/18hTMHjX3ufmUCMxDh6z1sEnPefCpMKsImpASB6BqK4w/edit?usp=sharing
  19. Sometimes we fail to see the forest for the trees....I was taking to much time looking at trees to see the obvious...huge thanks to @DarK_RaideR to pointing out that a battle log may work better for me in keeping up on here...I had one previously but it was dated and no longer fits...so this one is shiny and new! For those new to my saga, I've been here for over 3 years now (January 2, 2014) I've been a Ranger (and everything that entails) since the big restructure of 2016. I am <95% Paleo in my style of eating, because I have RA and it makes me feel better...I'm slightly addicted to 5k's, and am discovering that weight lifting can be a lot of fun if I take it slowly and don't aggravate my neck injury. I'm an accountant and work for a minor league baseball team in Florida, which is every bit as much fun as it sounds So I have a spreadsheet for tracking purposes (may look very familiar to some, )...if this works for you as well feel free to borrow my sheet (file/save copy into Google Drive I think...) and tweak it to fit your needs My overall, far reaching, want to accomplish this year, goal is to lose 40 lbs...at the very minimum I want to look good nekkid In my opinion, not anyone else! To work towards this goal I'm going to go to the gym 3x a week, or if I'm not able to do that I will do an alternate workout (such as hitting my step goal, bike ride, bodyweight workout...etc) I was aiming for 5x but that was stressing me out because I was not always able to accomplish it due to life/work commitments! I re-worked the routine I worked out with the trainer to come up with to fit into the new goal...I may also add tracking at some point to see where I'm hitting with calories if results are not forthcoming. Sleep is a struggle for me, I rarely get 7 hours a night and this makes a huge difference in my energy, not to mention my pain levels if I don't...I'm going to try and do better with this... The last one is NF related, I am tired of going weeks without checking in on here, so I'm going to make it a point to not only be on here, but post somewhere on here at least 3 times a week to keep myself accountable...I did better with my goals when I was doing that, and I enjoy supporting and encouraging others
  20. Okay, so, uh. First off: Happy Holidays y'all! Whatever it is you celebrate this time of year, I hope it rocks socks. Y'all probably noticed I disappeared from the forums for a while. Kind of related to the heart thing, but not on account of anything that actually happened. Kind of got in my head about it for a while, and the last month's been a pretty transitionary period with return to the office and new school and... just a lot. With everything going on I found myself just rolling with it; I didn't make a conscious decision to step away, but it happened anyway. OTOH, I got stress-tested. (it was stressful! But I passed! Cardiologist isn't worried about me and I'm due for another appointment in April). I've had to return to the office, where I found that I can really neatly do all the things I struggled to do at home in terms of writing and napping and meditating. All that time spent out there, however, has made balancing all the disparate elements of my training a little hairy. That's not anything new. It's been a lot, really. And taking care of all that caused me to neglect the forums here instead. I don't think that's fair of me to have done, but I also think it's arrogant of me to assume that I'm really that necessary to the goings-on around here. Either way, done is done. I'm back. I'll try not to drift again. As far as goals go, a lot of it is down to schedule and time-management. Stuff I tried to work on but didn't stick. I'm paying a price for that now. I'm also trying to figure out what effective balance looks like, mostly because I don't want to fall into that martial artist's trap where I live to train and neglect everything else that needs to be done. So, in the spirit of the holidays, just gonna take it easy and make a goal of getting down to bed by midnight. That's it. That's my one goal. I'm not saying that everything else will manage itself necessarily, but I feel like the earlier I get to bed, the more time I have, and the more time I have, the more opportunities I can take to get done what I want to. It's also the one thing that's really challenging me right now. Like I said, the office structure takes all the challenge out of the other stuff. It presents its own challenges in turn, but an early-to-bed, early-to-rise challenge probably will do more to address that than anything else. And if it won't, well, the only I know to find that out is to try. I'll be around to y'all as I can. Wish you well.
  21. I'm experimenting with workout schedules. That's the science. In my last challenge, linked here: I had the following goals: Goal 1: Workout every day. Goal 2. Eat more, earlier in the day, and in smaller portions to avoid bingeing at night; and everything should be clean. Goal 3. Water/Sleep: 6 cups at least & 6 hours at least. I'm not changing the goals for this challenge, I probably won't change the goals for a while. But because my completion chart looked like this at the end of the challenge,.... Monday Tuesday Wednesday Thursday Friday Saturday Sunday Work Work Work Work Work Jujitsu (AM) Church “ “ “ “ “ “ “ “ “ “ Cardio Resistance Jujitsu (PM) Life Group Errands Cardio Resistance Endurance or Speed Hams (RDLs) & Chest Yoga Abs Yoga Endurance Hams (RDLs), Lats & Delts Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 0 4/6 5/8 3/6 2/3 4/5 4/8 6/7 Week 1 5/7 4/7 4/7 idk idk 4/7 4/8 Week 2 3/5 4/6 2/8 3/6 idk idk 4/8 Week 3 4/8 4/7 idk idk idk 4/7 4/8 Week 4 idk 3/8 5/6 idk idk 4/6 5/7 Week 5 idk idk idk idk idk idk I figured I should reevaluate my workout schedule. I to see more green this time around. Changing my schedule around to look like this: Sunday,--Cardio: preferably hikes to build endurance, (Is there anything better on a Sunday afternoon?), but since the weather will be iffy over the next month, anything will be fine. Monday--Weights: RDLs + (Bench & Lats) or (Rows & Shoulders) Tuesday--Cardio: Doesn't matter what kind. Wednesday: Jujitsu & Abs/Core work, If no jujitsu class -> Weights again Thursday- Yoga: I usually have church activities on Thursdays, so I get home very late and in varying states of fed/hungry. So I'd rather do something simple and at home, while I get ready for bed. Friday-Abs/Core work: I run my errands on Friday nights, so I need something I can do at home, that's relatively quick. If all else fails, 1min. planks suffice just fine. Saturday- Weights again. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 0 Week 1 Week 2 Week 3 Week Xtra Week 5 I know this challenge is only three weeks, but I didn't feel like making a new chart, now or in the future. I'm also going to start a week now, and go the week after Christmas. Because my main goal going into next year is to workout consistently, so there is no point in taking a week off anywhere and disrupting that. I'm less tired than I was a few months ago, and my strength and endurance are slowly picking up, so I know at least something is working.
  22. I’m reading “atomic habits” at the moment and the focus this challenge will be on continuing my habit building from last challenge. It was the first challenge I’ve finished in a LONG time, so I’m sticking with what worked, as well as adding another potential tick. 5/4/3/2/1: ⏹⏹⏹⏹⏹5 veggies ⏹⏹⏹⏹ 4/week legumes ⏹⏹⏹ 3 serves whole grain ⏹⏹ 2 fruit ⏹ 1 nuts/seeds Noom homework: ⏹ keep working through those modules, doing the readings, weighing in etc. focus for zero week/most of week 1 is going to be maintaining at approx 90kg. Then weeks 2-5 will be a gentle deficit to bring it down by another 2-3kg before hopping back into maintenance mode. Say hi to the nerds! ⏹Keep up with the regular updates, folklore (autocorrected from ‘follow’, but I’m keeping it) and interact with other’s challenges. Runner 5, report: ⏹5,500 steps per day. Under 5hrs screen time on the phone: ⏹ self explanatory. PUMP IT (louder): ⏹new habit: gym on Tuesday and Thursday. Get reacquainted with the iron. Active recovery the other days, ideally yoga, but minimum physio stretches.
  23. It's autumn. I need to do the things. And I need a bit of discipline and structure about it. But the supportive mentor variety. So I need to get the dojo mentality back into my life. This fire dude will do, cuz of all of them, he's the one who has his adulting game on point. Hopefully there will be autumnal moon cakes. (Of the inauthentic low-carb variety. This is Avatar, you're lucky they're not on fire.)
  24. My last challenge went so well and kept me happy even though life was (is) stressful, so I want to keep doing what I've been doing. Never change a running system. I'll just tweak my numbers a bit to make it more doable. So my goals are: 1. Sleep 7 hours during the week and over 8 on the weekends* 2. Do 150 mins of activities a week (as judged by my watch, pluspoints if it's cardio ) --> this one will be a goal until February, it's one of my school semester goals. 3. Keep eating all those veggies (makes my skin pretty) Bonus: After teaching pole (2-3 times a week) I want to at least dance to two songs or practice two combos OR take one pole class as a student per week. Both is fine. If it's any good I'll post videos, probably on instagram. ^^ * Last challenge 8 hours of sleep were my goal... Mostly I did around 6:30 to 6:45 during the week, I think 7 might be doable if I really try...
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