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I joined NF in January of 2015. Since then I've failed to keep up on anything I "wanted" to do, NF related or not. This past month, I was diagnosed with depression, which, apparently, presents with some different symptoms in men than women. Looking back, my wife and I could see that I had been presenting with symptoms for about 6 months. Part of my issues is that I've been over-weight for as long as I can remember. I was picked on throughout school and it really had an effect on my self image. I'm getting older and realizing that something needs to change. That's why I'm going to try and be open about what I'm doing here and how it's going. I actually started on Friday of last week. My wife and I have been struggling to find yoga videos that we can do and like; we weren't finding anything, so I got NF Yoga. So far (it's only been a few days) we really like it. I especially like the mini-mobility videos that can be done in 6 to 10 minutes. They are great for the mornings before work. This is something I think we can get into. I guess if I am going to be honest, maybe I started on May 26th. That is the day I began hiking. I go for a hike on my days off (Thurs/Fri) and have done so consistently since then for the past few weeks. I've purchased some chicken breasts, kale, and rice for meal preps; something that I fail at often. I also have protein and a blender bottle. So far, I'm feeling pretty good, but we will see. I want to live up to my potential, I want to grind the earth with my epicness!

Please accept my training log as a method of holding myself accountable, while outlining my plan for an upcoming OCR. This will be my very first OCR, so if anyone has an wisdom to impart, i am all ears! Mods, please let me know if this log would be more appropriately entered in another area. Training 30 April 2016 1. Barbell Complex Warmup 100x45. Ten exercises done non-stop for ten reps each with an empty bar. 2. Strength Training Round One. All movements done with a 10# Weight Vest. Progress A-C with no rest, resting 120 seconds max after C. Complete 8 rounds. A. 24" Box Jumps x 3 reps. B. Barbell Front Squats 5x45, 5x95, 5x135, 5x165, 5x185, 3x3@205 C. Front Plank x 45 seconds. External manual resistance applied intermittently from various angles by training partner. 3. Strength Training Round Two. All movements done with a 10# Weight Vest. Progress A-D with no rest, resting 90 seconds max after D. Complete 6 rounds. A. Incline Barbell Press 5x135, 5x165, 5x185, 3x5@195 B. Stability Ball Neck Work. Put a SB against the wall at shoulder height, lean into ball resting on forehead. Complete 12 reps. Rotate body to hit all 4 segments (flexion, extension, laterally). C. Chin-ups Fat Grips 2x8@BW, Extreme Grips 2x4@BW dropping to 2x3@BW on Fat Grips, Extreme Grips 2x4@BW. D. Banded Rear Delts 6xSuper Heavy Band. 4. Strength Training Round Three. All movements done with 10#Weight Vest. Progress A-C with no rest, resting 90 seconds after C. Complete 4 rounds. A. Incline Elbows Out Tricep Extensions 12x30# each Hand. B. Fat Grip Banded KB Curl 12x35. Loop a band through KB handle, put Fat Gripz handle over band, stand on a box, curling one arm at a time. Super difficult to control the jumping, twisting, writhing KB. C. Sledge Hammer Work. 10# Sledge levering it forward and backward, 5 reps each. Then overhead swings 8 reps in each direction. That was it for Saturday's training.

Hey fellow nerds! I'm relatively new to strength training but have a pretty good handle on HIIT or just regular interval training. My main goal is to lower my bodyfat percentage and build beautiful strength overtime, healthily. I would like to see how I will go by September. My workout plan is to perform lower body strength training on Mondays and Fridays and upper body strength training Tuesdays and Thursdays. One minute rest in between all sets Lower body: 3x8 Squats (starting 65lb) 3x8 Deadlifts (just the bar for now) 3x8 Dumbbell lunges (10lb) 3x8 Prone Leg Curls (starting 55lb) 50 calf raises Upper Body: 3x8 One Arm Dumbbell Row (10-15lb) 3x8 Bench Press (just the bar) 3x8 Lat pull downs (65lb) 3x8 Overhead shoulder press (25lb) 3x1 Pull Ups OR 3x5 assisted pull ups HIIT I mainly follow Fitnessblender's HIIT routines because I find them super fun and rewarding in terms of cardio. There's a lot of burpees, push ups, sit ups, jump squats, lunges, and various other calisthenic moves. They mainly follow an ABAB format 20sec on/10 sec rest, going between 8-20mins. Nom Nom NOM In terms of food, whatever is in my fridge at the time: Breakfast: 1/2 cup oatmeal with bananas or blueberries 2-3 sunny side up eggs Snack 1: 1-2 serving of fruits/nuts Lunch: Chicken breasts/thighs or pork chops or a beef patty Brown rice or jasmine rice 2 servings of vegetables (celery, carrots, sweet potatoes, cucumbers, eggplants, etc) Snack 2: 1-2 servings of fruits/veggies/almonds Dinner: Chicken, beef, pork, fish, etc Brown rice, jasmine rice, or 2 Whole wheat toast 1-2 servings of veggies Maybe snack 3: 2-3 boiled eggs I honestly don't want to count calories, I feel that's just so much work for a beginner? I'd rather just listen to my body instead, and avoid processed foods. But I don't know if that would be enough for my fat loss goals? Anyways that was a ton of info, thanks for reading and I would love to hear any delicious feedback

Arrowan’s Seventh Challenge: Yeah, a little too Raph Tough times never last. Tough people do. Themes: Self-sufficiency, Bravery, Determination Starting Attributes: STR 10/DEX 7/STA 16/CON 10/WIS 20/CHA 9 Starting point Weight: 161 lbs Height: 5’6” Introduction: This challenge for me is supposed to be a kick in the pants. I’ve gone through a difficult period lately, but it’s time to be getting on with life. So for the next four weeks I’m channeling the mentors I’ve known who have preferred the “tough love” method to fuel my inner monologue. I won’t be mean to myself, but I’m not going to coddle myself. I’m not going to listen to my own excuses. This is going to be a put-on-you-hard-hat-and-just-do-it kind of challenge. The general themes are self-sufficiency, bravery, and determination. Challenge Goals: 1. Strength training routine 3x/week 2. Interval running 3x/week 3. Get a job 4. Auto mechanics – study basics and maintenance (30 minutes 3x/week) Side Quest: Check in with YNAB daily; create savings account for vehicle Strategies: 1. Strength Training: I read it again and again on the NF blog—a strong body is a healthy body. I want to be strong. I want the confidence, weight-loss benefits, and general improved fitness that come with strength training. I’ve long since incorporated the NF beginner body-weight circuit into my usual routine, but I think it’s time to step it up. Free weights and the people who use them have always intimidated me, but I’m ready to take the plunge and try new things. My new routine will likely be a combination of body-weight exercises and free weights—I still have to do some research to determine the specific plan, so more to come on that later. What I know now is that I am setting the goal of three sessions a week, increasing difficulty or reps steadily throughout the four-week challenge. I already have a gym membership, so equipment isn’t a problem, and I’ll print out charts to log every workout. 2. Running: I often include running as a challenge goal. This time I’m going to try interval running, three times a week. I’m going to do a little research to come up with a specific plan of attack, but my main focus is getting the sessions in—not achieving specific speed or distance goals. I’m eager to see how interval running compares to steady pace running as far as the mental game goes—will it be easier or more difficult? And I want to see how it challenges my muscles and endurance. 3. Get a job: Been working on this goal for a while now. I have a job, but I’m looking to level up this part of my life. Even just getting another part-time job to make more money would be an improvement, but ideally I’ll find something I like, that’s suited to my field of study. I’m tired of playing around with this, though. I need to just get it done. There are jobs out there, I just have to want them badly enough, and go after them. Last challenge I fell a little short of my goal of 2 job applications a week, largely because I had a couple of interviews and I really thought they would amount to something. They didn’t, and I felt sorry for myself for a while. That’s over, though. I am again shooting for 2 applications a week, with renewed determination. Getting a new job, is my new job. 4. Auto mechanics: This may seem out of left field, but it’s something practical that would help level up my life in general. I’m not too savvy with car mechanics. My dad’s great with them, and he’s tried to teach me things over the years, but a lot of it hasn’t really stayed in my head (I think because in my heart of hearts I wish we could all just ride bicycles and horses). I don’t need to know every faucet of how a car works, but I really want to learn (or re-learn) some basics, especially those that pertain to general maintenance (checking and changing/replenishing fluid levels, changing tires, windshield wipers, dealing with rust, etc). So this goal is to study up, for at least 30 minutes at a time, 3 times a week, on auto mechanics and care, and to apply this knowledge to my current vehicle where applicable. And this includes everything, even putting the updated proof of insurance in the glove compartment, renewing the registration that expired a few days ago, and just cleaning out trash and junk. By the end of the challenge, I should have a tuned-up vehicle, tidy and reliable, legal, and supplied with a kit of emergency equipment/supplies/tools that would make my dad proud. I’ll feel confident and capable that I can handle any minor issues that crop up, and communicate effectively with a mechanic about any bigger ones that (knock on wood) might come up in the future. This goal goes with the self-sufficiency theme in this challenge—it’s another step to gaining independence and taking control of my life. Side Quest: Also going with the self-sufficiency theme, my side quest this time is to check in with my YNAB account daily, to make sure I’m on track with my budget, and to create a savings account for a new vehicle. The one I use now is a hand-me-down—a loaner, really—and I’m tired of feeling like a charity case. Saving for a vehicle that’s my own will be at least a step towards independence. Grading: A=100% B=75% C=50% D=25% F=0% 1. Strength training: A=12 out of 12 days; B=9-11; C=6-8; D=3-5; F≤2 2. Interval running: A=12 out of 12 days; B=9-11; C=6-8; D=3-5; F≤2 3. Get a job: A=Got a job! B=8 applications submitted; C=6-7 apps; D=4-5 apps; F≤3 apps submitted 4. Auto mechanics study: A=12 out of 12 sessions; B=9-11; C=6-8; D=3-5; F≤2 (I will subjectively adjust this grade based on how much I accomplish in applying what I learn to my own vehicle) Attribute point allocation: 1. Strength training +3STR +2DEX 2. Interval running +2STR +2STA 3. Get a job +2WIS +1CHA 4. Auto mechanics +2WIS +1CHA Side Quest: +2WIS +1CHA

Yesterday I did my first foray into strength training woot woot! I actually found that I enjoy it, so I want to add strength training to my cardio work out. I was thinking about alternating days between strength training and cardio. Essentially I would exercise 6 days a week with a day of rest. Is this too much? Is there anyone who does something similar?

Alright, after emerging for the depths of the sea and feeling good after my last challenge, I'm ready to keep the good times rolling! I think what helped with my last challenge was keeping it simple, so I'm doing the same this time! Overall Goal: Lose 5 lbs. Goal for this Challenge - defeat the NF Academy Level 3 Gym Boss. (3 pts - whatever category(ies) I want if I beat the boss) Quest 1: Strength Train at least twice a week. (These will be focused on the Academy workouts as my end goal is to beat that boss!) (3 pts Strength) Quest 2: Endurance - run at least twice a week. Last challenge I had a weekly mileage goal, this time I don't. I want to keep the consistency with running. (3 pts Constitution) Quest 3: Row once a week for time - 2K. Each week I want to try to use this as cross-training which I'm hoping will help increase my overall endurance. (3 pts Stamina) Quest 4: I need to keep my mental game up. Even though the Strong Inside Out Bootcamp has finished, I want to carry on what I've learned and I want to make it a habit! Thus, I will meditate at least 5 minutes every day. (3 pts. Charisma)

I'm 5'5, 120lb (maybe, I could be more or less. I don't own a scale) female, 21 years old. I've always fluctuated between 105-130lbs, and I generally eat pretty healthily. I have 7 autoimmune disorders, and have been diagnosed with 5 chronic pain illnesses. One of my chronic pain illnesses is JIA - idiopathic arthritis. I have been diagnosed with JIA since I was 8 months old. Because of the arthritis, I have permanent joint damage in both elbows, both knees, and my left ankle. I cannot fully extend or bend my elbows and my knees. I've been on prednisone for most of my life, and relied on it whenever I would exercise, because it helped manage swelling and pain. But I cannot take it anymore because it had negative effects. Anyways, I would like to focus on strength training. I've been tracking my calories for the past week and found that I was only getting about 900-1100 calories (I'm an engineer, and we don't usually get much exercise in the office), usually because I forget breakfast, then eat a handful of nuts during the day, and have a bowl of rice for dinner when I get home. So, I've been increasing my calorie count and started trying to remember to eat a lot of protein. I do not want to lose weight, I want to gain muscle and strength. I have been going to the gym for about a month, about 5 times each week. Mostly I do 10 minutes of the elliptical, then stretch, and then I work through the machines for a full body work out on M/W/F, on my off days I usually just go and do 20 minutes on the elliptical and some ab exercises. I can lift from 20lbs-40lbs, but only using the machines. But I have only lost more weight, and I do not feel like I am gaining much muscle at all. There are not a lot of resources available for someone my age with arthritis on how to work out safely. The few resources that are available, do not recommend strength training and usually tell us to "maintain a healthy weight so daily activities aren't difficult." I would like to be capable of much more than just existing! I do not have access to a pool, so those exercises are not possible. Sorry, this post is all over the place. What are the best *beginner* strength training exercises I could do that won't damage my joints further? I would like to eventually work my way up to the dumbbell, but it seems like that's a long way away.

Hello! My next set of goals... Fitness Work out 4x/wk – with at least two CrossFit style workouts Meet daily step goal, currently set at 10k 2 iFit routes per week – either running or walking Weekly weigh-ins 30 miles per week – combo of running, elliptical, and bike Nutrition Only 1 non-water drink per day Track food on MFP – even when I know I’ve gone over in macros. Be mindful of portions Complete the 21-day Tame Your Sweet Tooth Challenge on SparkPeople.com Life Unplug 1-2 hours per day Read at least 5 books Blog once a week

Another month, another couple of miles of this year's life marathon! I've gotten through the Zombies, Run! virtual race and the bulk of wedding dress shopping, tackled the challenge of consistent food logging, and I'm now rounding the corner into some pretty big wedding planning tasks, a steady increase in work responsibilities, and I can just make out moving day looming on the horizon! GOALS For this challenge, I'll have a couple of consistent foundational goals to set me up to do well: Sleep for a minimum of 7.5 hours per night (I'll count it if I'm down for 7.5 hours but am restless in the middle of the night, since my FitBit subtracts that from my total sleep) Weekly review of goals, problem solving of what went well or not so good, and planning ahead (what's coming up? What are some possible problems, and what can I do ahead of time?) It may sound silly, but I've had a lot of success doing this when I've noticed ahead of time that, say, the next week is going to be really busy at work, and putting in a couple of hours over the weekend (which felt like pretty much nothing because my weekends are so relaxed) that shifted the entire week into a much more relaxed situation instead of crazy 12 hour days and being overwhelmed. After that, each week will shift slightly in what I'm focusing on. Tentatively, I'm thinking.... Week 0's focus is on planning: start off my day with a personal and work to do list and return that evening to note how many things I got done and any other notes from the day. Week 1's focus is "shouldn't I already be doing this?" habits - flossing daily, brushing my teeth for the full time my electric toothbrush goes (even when I'm in a hurry!), tracking my spending in You Need A Budget (YNAB), and a full morning and evening facial routine to maybe, maybe help rid me of this acne I've had for over a decade (ugh!) Week 2's focus is on adding on to those routines with at least one item from my 'utility belt' from last challenge; I realized in the middle of the challenge that I know what actually works well in helping me cope instead of eating/laying around/other less than ideal habits, I just don't consistently do them, and get bored if I feel like I have to exactly the same ones every day. So I'm building some freedom into this one - I can pick which ones to do, but I need to do something in the morning and at night (e.g. meditate, exercise, read, etc) Weeks 3 and 4 are TBD, probably as I go through these first couple of weeks and find areas I need to work on Maybe a dedicated wedding planning week? MOTIVATION I just signed up for a Biggest Loser challenge with a few friends that goes through the end of June - my competitive spirit is getting stoked, and just the $20 investment already has me eager to see how I stack up against my competition. I also finally created goals in YNAB for honeymoon, wedding, paying off student loans, and other big goals. It's easy when I see a relatively big number in one account to take it easy, but taking the whole picture into account we have a lot of work to do and it's a shame to fritter away a bunch of that money on eating out and other stuff I don't need that isn't healthy for me anyway. I haven't set up any activity/stuff rewards for now since, honestly, I'm pretty content with what I have and I think seeing my budgets go up and debt go down will be more motivating than a pair of new sneakers or something. Though I do have a coupon for a massage I need to use by the end of June, so that may come into play somewhere!

I just did the Beginner Body Weight Circuit and OH MY GOD. I went into it thinking I would be pretty okay with it. HA. I only go through it once and had to stop and catch my breath about five times, just for a second or two. Today was day 1 with it, I'll be back here doing it on Saturday! Tomorrow will just be my usual 10,000 steps while these muscles repair.

Over the last few months I have begun admitting to myself that I really want to be a professional jewelry designer. This is what I've wanted since I was a little kid. But it didn't seem real or possible, and I started on a different path. Still design, but Architecture. Which I did enjoy. Then i graduated and got a job doing CAD, but through a series of company shifts into a mostly marketing position. Never would I ever have expected that, but it's been an amazing learning experience. Everything needs marketing, but it's not what I want to do forever. That crystalized when my Mom suggested I might start up a freelance marketing firm someday, and I was like HELL NO. I still enjoy my job (thankfully), but I've finally started to listen to the forces in me that aren't terrified of my dreaming. I've been taking classes on jewelry making. I actually started helping a local jewelry with her social media marketing, and that's been a boost mentally. Like it's a thing normal people can do if they really want to. So this month I want to focus on accepting that dream more fully. I don't need to launch a company tomorrow or anything, but if I can start to deal with the fact that I want to I think that would be a huge source of internal peace! Actual subgoals to follow.... but I found this! Whatever Snopes, it's totally a baby dragon.

So, I'm back to trying to get into shape (for what feels like the millionth time), but this time doing it DIFFERENTLY. Not trying to restrict per se, but having my main goal to be stronger, like, waaaaay stronger. Strong enough to bench press a bear. Maybe a small bear. And also joining here, so it feels like I'm not in this alone, and can get inspiration and support. I'm 38 (39 on Friday!) and have a good chunk of weight to lose - my first goal is 50, and I know that will take about a year or so. But I want to focus on strength training. I'm right now working on solidifying and specifying my goals. I know why I sucked in the past - impatient, lack of focus on the long game, and sort of whiny. I'm also hypermobile, so somewhat prone to injury - I'd love to hear from other bendy-flexy folks on how they take care of themselves. I have always been larger, and have been larger than I am now, but what's killing me right now is how much I sit due to my work. My hips, glutes, and quads are tight and painful. My first goal is to simply walk 10,000 steps daily, for a month straight. Today is day one and I'm at 10, 629, woot! As for nerdy stuff - I'm pretty run of the mill I think - grew up with Star Trek and Star Wars, (carried a Chewbacca figurine in my pocket for all of high school), love seasons 3-6 of the Simpsons, every Terminator movie there is including the terrible ones, and all things Mario-related. So, hello! ^__^

I used to post sporadically on NF in this log, when I was training for Olympic weightlifting. Earlier this year I decided to change sport and become a powerlifter for a number of reasons - a) frustration with relative lack of progress, struggling to find time for the training load without it taking over my life, c) missing feeling strong. Since something like mid-February, I've been on a succession of powerlifting programmes (SpecialSundae and I have the same coach) building up from light weight for high volumes to where I am now, which is hitting massive rep personal bests. I haven't maxed any lifts of the Big 3 in well over a year. I'm also cutting weight and have been for the last three months. I started out at a bit over 92kg and am down to 87kg. The plan is to get to around 82kg and compete in the 83kg IPF weight class. Since I'm enjoying training so much at the moment, I thought it was a good time to come back and get involved with NF again. Starting 1RMs: Back Squat: 182kg Bench Press: 95kg Deadlift: 200kg Total: 477kg Current Gym 1RMs: Back Squat: 200kg (March 2016) Bench Press: 105kg (March 2016) Deadlift: 230kg (March 2016) Total: 535kg Current Competition 1RMs: Back Squat: 200kg (April 2016) Bench Press: 105kg (April 2016) Deadlift: 225kg (February 2016) Total: 525kg (April 2016) Short-Term Goals (by end 2016): Back Squat: 210kg Bench Press: 115kg Deadlift: 245kg Total: 570kg Medium-Term Goals (by end 2017): Back Squat: 220kg Bench Press: 125kg Deadlift: 260kg Total: 605kg Qualify for and lift in GBPF championships Long-Term Goals (the far distant future): Back Squat: 240kg Bench Press: 140kg Deadlift: 300kg Total: 680kg Lift at international level (possibly as a master's athlete)

I have arrived! Yet in again! In a classic style! Now that the March challenge is complete, I'm back here again to kickass!! I am BlackTezca, returning here in good old fashion style to start another challenge and kick some ass in April! Travel back in time to the start of my journey with my first field assignment From Lurker to (Newb) Rebel!, also, I have created and planned out strategies to take out enemies, both super powered and not, in my battelog called BlackTezca's Daily Battle Towards Feline Greatness (which is highly confidential) and also, now in my lists of operations succeeded and battles won, you can see the latest mission in BlackTezca's 10th Trial: An Artsy Geeky Amazon Takes on the Grim Darkness of WAR!!! I am a big fan of retro styling; the awesome sophiscated Retro fashion, the Film Noir themes, the good ole idioms and speech, classic American diners, etc. I do enjoy the bright colors and even some of the music of the 1940s and 1950s...what I don't like is the rampant sexism and racism of the error that was not only common place but also legal. So no surprise that I would love a show that not only, rightfully, criticizes and aims to destroy those attitudes and boundaries that mar the error in my mind, but also shows the beauty, the fashion, the music and styling that I really enjoy from that era. The spy tech, the film noir mysteries, the old slang that I do find, all of that can be found in one awesome show about one fantastic, fascinating character... I'll be focusing again my strength training; going be buying new weight plates (10 lb ones now) to now be able to go up to 50 pounds per dumbbell for my workouts (though some worry about how wide the plates will be) and figured that they should arrive in time for the next challenge! I shall still focus on my art still as well, this time also accounting for time spent painting teeny tiny models. I shall also work harder on having some voice time with family members (mostly my mom and dad) and on not only eating better and keeping up my macros (including keeping down my sugar levels). All this is of course to not only protect our Nations' secrets from threats abroad and domestic, criminal and super powered, but also to support my main quest! A quest to be like another fabulous and powerful woman... My Main Quest is to be as POWERFUL and BATTLE READY as Wonder Woman This image still never get old... This challenge is another one that is short and sweet, though a little bit on the tougher side since I am doing five side quests again, with the fifth one not being a one off. I'm still thinking about the fifth quest though, leaning towards either doing fashion photos (styling myself off cute and taking a picture) or still on the Martial Arts tone and focusing on only counting going to Muay Thai or privates lessons again. Give me ideas!! I need to strategize how I'm going to defeat Leviathan and take down any Hydra remnants with the SSR! Finding SHIELD takes time and teamwork you know! Now with out further ado, let's dispatch my crew to conquer this challenge! Agent Carter is kicking ass and take names! Details: Need to ramp up some strength training! Peggy is no nonsense, direct, and her fighting is dirty and focuses on her strength as well as using other people's strength against them. Thus to match the power of Agent Carter I shall do two lower body strength workouts and two upper body strength workouts. I could combine the workouts (so one day I may do a short leg followed by a short upper) but I need to do two lower body and two upper body workouts per week! Especially since I'm getting new plates! I do note that my legs are already pretty strong, but I also work out my arms quite a bit too during kickboxing, thus the (hopefully) equal treatment! Contingencies: Travel can be a bit of an issue though nothing is on the books yet. I also need to be flexible in case of illness and count body weight exercises (especially stuff like pike push-ups, single leg push ups, reverse planks, tricep dips off of a chair, pistol squats...that shit is HARD...). Tracking: I'll be tracking the workouts using MyFitnessPal ( username BlackTezca ) and this lovely thread will be updated as well. Grading: A for Strength training four times a week ( 25 pt - 2 Sta 3 Str ) B for Strength training three times a week ( 20 pts - 1 Sta 2 Str ) C for Strength training two times a week ( 15 pts - 1 Str ) F for all else Edwin Jarvis is supporting the heavy hitters! Details: I have slipped a bit when it comes to my protein, my sugar and carbs are a bit too high and I just need to reign things in! Overall my diet has been slacking over the winter and DAMMIT, it's Spring! So time for a little Spring cleaning with Jarvis and time to work on my macros once more! I went to check on my macros and came up with the following to track on MyFitnessPal 1585k (total), 178g (carb), 44g (fat), 139g (protein) and 56g (sugar). Though I am keeping in mind my macros, I got a really good suggestion to make protein my focus here, especially since I do tend to go really intense with my workouts (last Friday anyone? THAT WAS HARD). However, I still will be keeping an eye on my sugar and thus keep sugar set low. Protein is the main goal though. Contingencies: Usual suspects: birthdays, special events, etc. I don't think I have anything coming up in April except for the ski trip this weekend and that's still BEFORE the challenge so I should be good. However I will let myself have one day per week where I'm not counting this. Still tracking but just not caring for one day only. Tracking: I'll be tracking the eating using MyFitnessPal ( username BlackTezca ) and this lovely thread will be updated as well. Grading: A for 6 to 7 days of keeping up my protein ( 25 pt - 2 Str 2 Con ) B for 4 to 5 days of keeping up my protein ( 20 pts - 1 Str 2 Con ) C for 2 to 3 days of keeping up my protein ( 15 pts - 1 Con ) F for all else Daniel Sousa is reconnecting with Peggy and encouraging me to do the same Details: Peggy has a type; honest, reliable, perhaps not the strongest physically (she loved Steve before the super serum, and Daniel is a disabled vet), but the strongest in integrity. Daniel is all that, though he moved away from New York not just for a promotion but to avoid confusing emotions he had with Peggy. I myself have been slacking on calling family members and Daniel, in a way, was pushing those closest to him away. Time for me to talk to one of my relatives (at least my parents) at least once a week. Simple, easy and must keep up the calls! Contingencies: I can text! I can make a quick phone call. I shall count voicemails I leave just in case they don't pick up or I miss them. At least I am calling at least once a week and calling someone I love. Also, sometimes I chat with family members so I may count that too! We'll see Tracking: I'll be tracking using my phone (duh), computer (duh) and this thread shall be updated! Grading: A for at least one call per week, voicemails included ( 10 pt - 1 Con ) F for all else Howard Stark is inventing with dramatic (insane) genius! Details: Creativity geniuses are always working; always inventing, always having new ideas. Thus I shall be, keeping this going; I shall work on art 30 minutes a day, at least 4 days a week! Need to get some more art finished during this time as well...or maybe show off my model painting skills! Either way, my creativity must be strong! Contingencies: Busy weeks and weekends. However I have been making time for both model painting and my drawing so this should not be an issue :D. Tracking: I have an art Tumblr and I also have DeviantArt (WATCH ME FOR ACCOUNTABILITY). I shall use those and this thread to keep track. Grading: A for at least 30 minutes 4 to 5 days a week - 20 exp ( 2 Wis 1 Cha ) B for at least 30 minutes 2 to 3 days a week - 15 exp ( 1 Wis 1 Cha) F for all else Dottie Underwood is assassinating marks in disguise! Details: Dottie Underwood is one of the original Black Widows; the dark predecessor to Natasha, and one with an somewhat unnerving attachment to Peggy. She is beautiful and deadly. Thanks to very helpful decisions, I decided to make this quest a combination of Deadly and Beautiful by using this to not only make sure I go to Muay Thai (and not counting kickboxing) once a week, but that I also look fabulous and take a lovely fabulous fashion photo once a week as well (not on the same day but I could!). Contingencies: Mostly the Muay Thai may be hampered by schedule, freak weather, etc. But I managed to do it before! I CAN DO IT AGAIN! Tracking: I'll be tracking the DEADLY using MyFitnessPal ( username BlackTezca ) and this lovely thread will be updated with the BEAUTY photos. Grading: A for one Beauty and one Deadly per week - 20 exp ( 1 Dex 1 Cha ) F for all else I know I know..why Dottie and not someone else? Why not Agent Thompson?! ... ...This is my favorite gif of him. Nuff' Said. Anywho! My challenge is now set and I'm gonna repost some measurements...reposting because it was the same measurements for last challenge but since not much has changed since then I didn't even bother to redo them. So bam let's take a look and let's see if I can make them go the way I want them along with posting a new fitness image as well! Starting Measurements: Date: 02/28/2016 @ 10:30 am Weight: 130.2 ***Body Fat***: 22% Waist: 23 Waist @ Navel: 24 Hips: 34.5 Neck: 12 Chest: 32 Left Bicep: 11 Right Thigh: 16 Wrist: 5.5 Forearm: 9 Definitely need to get a hold of my eating of sweets and get back my abs dammit! The art maybe a bit difficult, but everything else should be manageable...even the eating, though that quest has always been a bit scary. However it's the most important one so far so I better get it right! Time to go out and kick ass and prove the world exactly what I am capable of! Time to be like Margaret Elizabeth Carter and not only take down the bad guys and save the world, but also kick the ass of my companions if they end of thinking I can't handle the mission! I'm a beast dammit! LET'S DO THIS!!!!

Wow 4th challenge already this year! The first quarter went by fast. I just read Steven Pressfield's War of Art and I'm most enamored of his discussion of "territory". According to him our territories have 5 qualities "A territory provides sustenance, A territory sustains us without any external input, A territory can only be claimed alone, A territory can only be claimed by work, A territory returns exactly what you put in". I have some territory in my life. Dance has always been one. Strength training has been recently annexed. Sitting down to learn a new thing is my territory, although definitely the part with thorny roses since it's constantly a battle to actually sit down but its worth it. The things in that area I'm most focused on now are jewelry making which is a scary dream and accounting which is me sort of sneaking up on the dream my proving that I could run a business. But life has a way of trying to steal back what I've claimed, via unimportant urgent things and tiredness. So this Princess is defending her castle and land. (Image here) Train Warriors Strength training, dance and yoga. Learn to power clean. Build Moat Read book on setting boundaries + self esteem (Image here) Practice Financial Wizardry More accounting classes! And also a Web design class aimed at working on my portfolio eventually. Stock up on supplies: Reduce restaurant bills to under 250 by cooking for leftovers on Sundays and Wednesday (Image here) Make friends with a Dragon Jewelry making class, more soldering practice. Yay fire! (Found on pinterest, artist here)

Hello! I'm brand new to Nerd Fitness and I'm excited to do my first challenge. Since this is my first challenge I decided to keep my goals relatively simple. I'm still trying to get the hang of things but hopefully I'm doing this correctly Fitness Strength training 3x per week Run 3x per week Walk everyday during my morning break at work 10k steps per day Nutrition 100oz water per day vegetable with one meal everyday hit protein macros -- 139g per day log all meals on My Fitness Pal

Welcome back to aisle4b's Life Marathon 2016! I’ve made it through the opening miles, now it’s time to stick it out and keep a steady pace; this is the tricky part where it’s easy to get cocky and take on too much too fast, so this challenge is all about keeping up my good habits while slowly adding a couple more. Goals for this challenge: Focus on improving my diet by eating at home more than out, and reducing the variability of my caloric intake We all know the sayings around how much more important diet is than exercise, and I'm just now admitting it and really starting to work on my diet - it's so much easier to run for an hour than to hold off on my cravings for the other 23! I’m starting to look at exercise more as helping my mental health and physical strength/endurance, while diet increases my overall health and weight loss. For this challenge I’ll being coming back to my Kitchen Karate account and doing meal prep once a week. Data: ate only items from home/the office (I also count anything I bought at least 24 hours before that has hung out at my house to avoid binge eating huge portions when I do go out) ate under calorie goal plus 1/2 exercise calories Build my utility belt Yes, I’m mixing my marathon metaphor with my personal character metaphor of Laura Croft. Up until this point, food has been my single coping/celebratory tool; if I’m feeling sad/angry/happy/tired/stressed out/have a headache/whatever, food was what I used. If you only have a hammer everything looks like a nail... Over the last couple of challenges I’ve found a couple of new, handy tools. But now, the data nerd in me wants to know: do these actually help? We don’t know until we track! So as part of my journaling, I’ll be including a breakdown of any tools I used that day, in response to what emotions/events, and whether I felt like it helped (0=no change, 1= some change but I’m not back to 100% and 2= worked like a charm!). so, by the end of this challenge I should have a pretty good map of what tools help with different situations; because yes, a knife is great for stabbing an enemy, but it’s also pretty damn helpful for a lot of cutting tasks. Data Track effect on mood in excel doc at least every other day (and in nightly journal on days I'm not near my computer) Complete SAVERS every morning (I can't find the Druid thread I found this on, but thank you fellow Rebel!!) Track my goals consistently and honestly Oh well, I ate a lot of salty food last night, I'll just...wait until tomorrow to weight myself... Yeah, I've been making a lot of excuses recently, and it shows! Data: Enter final calorie intake and FitBit TDEE into MFP/FitLegit/HappyScale daily And that's about it for this challenge! Like I said, slow and steady this time around!

launching the battle log I recently completed my second challenge which went pretty well, I think. But I'm not up to jumping in to this next challenge. I'm starting a new job in a couple of weeks (yay!) and frankly have a lot of things to get done between now and then, now that all my time is not spent on the job hunt. Still, one of the things I enjoy about the six-week challenges is posting updates to my challenge thread. In order to keep that aspect of my fitness in place I've decided to start this battle log. I keep my nutrition logged in My Fitness Pal (nearly 390 days straight, thankyouverymuch), but I may use this thread to occasionally post about my nutritional input as well. Speaking of nutrition, I've spent the last two days engaging in what I call "nutritional debauchery." Maybe it had to do with Halloween, or the extreme relief at getting a job offer. Whatever the cause, I unapologetically indulged every whim and craving I had. At the moment I can't look another Twix in the face. I did still manage to put some healthy stuff in (yesterday was my fave breakfast of eggs over spinach and sweet potatoes), but there was more than my share of treats. One fascinating thing about doing that occassionally is realizing how my definition of comfort food has shifted. Those things I once considered "comfort food" now actually induce a level of stress in me, the exact opposite of comfort. Maybe it's because I know such things can potentially undo a year's worth of effort. I know I won't undo it all in a day or even two, but I've been doing this fitness stuff for long enough that it never is far from my mind. I consider that a good thing. It's morning here, and the dog and I have already been for a run. I don't know that I'll get a strength session in today, but there are a couple hours' worth of leaf-cleaning to do this afternoon, then I'm hoping to watch some football before the day's done. Coffee beckons.

Now.... Let's try this AGAIN!! Plus, last time that I checked, I'm a badass!! Maybe not like Spezzy or Steve, but I'm a badass none the less. Time to remind myself of that. So now, let's get back to what I know. I know what I like and what I like consists of being a hero and technology. So who better to model this next challenge than the most technical, most badass.... OK, more like most chaotic, most unstable yet more compassionate heroes out there: Iron Man!! How does one become more like Iron Man?? Let's take a look at the pieces that are Anthony Stark: Yeah, I Can Fly Alright, maybe not fly but the next best thing. I need to get these feet moving. So, we're going to try one, maybe two, approaches to accomplish this. Ramp up my walking goals. Normally I've had my step goal set for 8,500 daily and I really didn't care what I got on my days off. Now we're going to try this: 9k on working days, 6k on off days. Simple Pass/Fail. I've been wanting to do a 5K for the longest time, especially since joining up here. We'll see how the first week goes with the challenge and see if this gets added. Flight Stabilizers OK, I really couldn't come up with a better name for this one (I'll take suggestions though) but what I need to do is get my arms stronger, my upper body more primed for greatness. So, primary focus for this goal: Strength Training. Now, I'm more than likely not going to end up at the gym deadlifting massive amounts of weights but we'll do what we can here. I've got bodyweight stuff I can do (considering I have a considerable amount of bodyweight to work with ) along with working with my kettlebell, medicine ball, and might even consider getting some weighted gloves and some shadowboxing. Anything to get my arms working at least 3 times a week. Proof That Tony Stark Has a Heart Now, we know that I do indeed have a heart but it's more about fixing my core. Both literally and figuratively. Primarily, I'm going to take care of the core by making the core harder, stronger and more resilient to what life is throwing out there. So that's going to consist of two things: Most obvious one is to actually do core workouts. Crunches, flexibility moves, anything that can my abs, chest, and midsection engaged and better functioning (with hopefully the added benefit of less mass in the same areas). Again, 3 times a week is the focus for this. Besides working out, that core of mine needs to have better fuel in it. I've been experimenting a little bit with taking lunches to work, making my own food. What I need to do is keep working on the food. Better choices in while keeping the bad choices very far at bay. This is more of a subjective bonus goal, something I need to do for me. Jarvis, You There? This is one of my usual, standby goals but there is a damn good reason for it: I need my Rebels!!! And I need you guys BAD So, how am I going to get support... give it in return I'm here, every day. It might be only a like or two on some days but I need to give meaningful support and assistance on at least 5 days each week. I love this community and I have been absent for too long, worrying about just myself. I need you and you all probably could do with a little more me in your lives Now... Time to Get Moving!!! Because I Am Iron Man!!!

Hey y'all, Sorry I'm a day late to the party, but I wanted to get in on the challenge still so here I am The last couple of challenges I have done have been more strength centered, but I'm looking to add a little diversity to my gym life Main Goal: - prepare myself for a future surgery as best I can, as quickly as I can - learn to live a sustainable healthy lifestyle - lose fat and gain muscle, aim to be around 160lbs (starting this challenge around 230) Challenge Goal #1: Stick to a Program - stick to my current program for at least the next 4 weeks - right now I am following a "powerbuilding" style of program, but have a bad habit of switching programs every other week. so right now all I aim to do is follow the program as prescribed for at least the next 4 weeks without fail Challenge Goal #2: Cardio - plan here is to do 3x30min cardio sessions a week - I do no cardio and while my strength gains have been incredible and I have lost body fat, I have not lost weight. Part of this I know is due to inconsistency in sticking to a program of any kind but I hope to change that Challenge Goal #3: Meal Prep - I want to meal prep at least my lunches for the next 4 weeks - every Sunday, I want to cook up and freeze my lunches for work for the week, properly portioning everything and making sure I log everything Life Goal: Stop Spending so Much - leave my debit card at home, learn to live on a cash budget, and not therapy spend - doing this because between my partner and I we make a lot of money and have a lot of extra money every month with zero savings currently. Edit* I wanted to throw my starting stats in here so I can track some sort of progress Weight: 232.8lbs Chest: 48" Waist: 49" Hips: 43" Left Arm: 15" Left Thigh: 28" Left Calf: 17.5" Right Arm: 15" Right Thigh: 28" Right Calf: 18.5"

Wow! I looked back at my rebel history and realized: I'm stronger than ever before. When I first started this adventure last April, I was the same weight but significantly weaker. This means that one of my overall goals, body re-composition to a lower fat %, has been achieved. My first post of my max lifts were April 5th - how fitting! - and I remember struggling so damn hard to do 2 reps of a 25 lb. shoulder press. Now, I'm cranking out 5 reps with ease and ready to progress in weight. I also struggled through all 6 pushups I could do with decent form, but after typing that comma I cranked out 16 consecutively! The first 6 were easy. Finally, I remember being sore the day after my first body weight squats, but clearly I've leveled up...to 60 lb. & climbing! My hammer curls started at 18 lb. and now are at 22.5 lbs with the same number of reps (4). So, even though I took off lifting in summer and fall, the training I did last spring kept me prepped to pick up where I left off this winter. Plus, my constant activity in summer and working in winter kept me active. It's been a very busy year of drastic change for me, but as things settle into security I must cement the habits I'm building. As with the first part of this challenge, weight loss is included to prep for a Hawaii trip next month. My goals and method of tracking were great last time, but two things happened: my friend visited from the East Coast, and my laptop hardware needed replacement (mobile NF is pretty useless). Overall, I lost over a week of tracking. But I expected the former, so now I'm ready for a month of smooth sailing I'm actually going to grade myself this time!! Now to the challenge goals... 1. Exercise 3x/week per routine & stretch daily (+3 STR, +3 CON): 12/24 2. Eat 1200-1400 calories & at least 50 g protein (+1 DEX, +1 CHA per lb. lost): 3/28 3. Biweekly hike for at least 30 minutes (+4 STA): 2/8 Side Quest (+2 WIS): read 1 book weekly [0/4] Top Routine: chest, arms, back: | | | | | bw/10 lb [4.5 kg] push-ups (10x2/5x2) 27 lb [12 kg] shoulder press (4x4) 20 lb [9 kg] bicep curl (4x4) 20 lb dumbbell fly (4x4) 29 lb [13 kg] overhead pullover (4x4) Bottom Routine: legs, abs, back: | | | | 20 lb hanging knee curl (4x4) 64 lb [29 kg] squat (8x2) chin ups/neg. pull-ups (2) 30 lb [14 kg] good morning (4x4) bicycle crunches (30) VM

EDIT: This thread, which started as you see below, has evolved into a discussion on self defense(especially for small women.) It's turned out to be an interesting discussion, so if self defense is an interest of yours, check it, yo. (It's a huge passion of mine!) Hello! Former lurker here, finally decided to post. Cool community. Basic info, I'm a 5'4", 100lb, 24 y/o female. I've been into fitness for years and I'm in fairly good shape for my current size. Certainly fit enough to run to save my life if necessary, fit enough for regular krav maga training(including ground fighting with men 2x my bodyweight,) etc. I *think* I have pretty functional fitness for a small woman. I'm at a point now where I'd really like to start building more strength and gain some bodyweight(especially to have a little more weight to throw around in training.) I'm currently a private investigator, and have the opportunity to get into some bail bonds investigations in the fall(not on my own, with a team), so I'd like to be as fit as possible for that. Also, on a more superficial note, I'm tired of *looking* like a skinny ass little girl, ha! I have good muscle definition, but I'm also kind of lean, so I'm sure that's a factor. I'd like to be stronger, look, and feel stronger, and have more functional strength for my training and future work. I'd also like to build my sprinting speed up a bit. I've been on paleo/primal for 2.5 years, so my diet is good, I feel good, and I have few health problems(low progesterone/mild hormone imbalance, some patellar pain/tracking probs that I manage, and that's it.) All of that said, I could really use some more direction on how to start building/gaining. Right now, I do bodyweight, 10/15lb kettle bells, sprints, some longer distance runs, and heavy bag striking. I can do 5 dead hang pull ups, 5 dead hang chin ups, I'm generally in the 75-80 total reps range on kb goblet squats, 15 pushups(not my best area), 2 min max plank. That's not all I do, but I definitely struggle with structure on workouts, and I KNOW I have to get that shit sorted out if I'm going to build. If I need access to free weights, I can figure that out. I haven't gone there, yet. I'd so appreciate any assistance anyone can offer, especially since I'm totally new and haven't really contributed at this point!! Thanks so much!

I’ve debated over and over how to start this log, and, to be completely honest, I still don’t know how. Introductions have never been my specialty, but I suppose I could start by telling you a little bit about myself. I started my Nerd Fitness journey in October of 2014. I had just moved into my first apartment with my boyfriend and was ready to get myself on track. Or so I thought. I wasn’t happy with how I looked, my recent-ish weight gain, lack of strength, and incredibly sedentary lifestyle. During a google search, I came across an article of Steve’s - I don’t remember which one for the life of me. It was the name of the site that drew me in first (‘Nerd Fitness? I’m a nerd...I should do this!’), and then I wanted to absorb as much info as possible. All of it made sense to me, it was just a matter of applying it. A week later, I signed up for an Academy membership and started going through the modules located therein. Since that time I’ve had fleeting encounters with Paleo, Whole30, and various fitness plans. In early 2015, I discovered, joined, and started following the NFWA facebook page (which has since exploded to enormous proportions after the closing of the NFA forums). After some time I decided to give the forums a try (again), but waited until the latter half of summer to join a 6 week challenge. I’ve started 3, but have since withdrawn from my third. The Rangers have become my home, and I have made more friends in the last few months than I have in the last few years. I’ve been influenced, supported, and motivated by them more than anything else, for which I am thankful In here you will find: -My Crossfit journey -Workouts -Food porn -Goals -Random thoughts/life occurrences -Geekery -All the gifs -Much, much more Now,

So, the last couple of challenges have been slow going. Rather than losing weight I have gained it, and there's no way on earth I'll be ready for my next grading in two weeks. It's time to make up for that lost distance. I think one of the reasons I'm struggling with these challenges is that I'm not dedicating myself properly. I'm too easily distracted and since my OH is not into fitness I am too often convinced to stay in and drink wine when I should be at the gym. This time, I'll be revisiting my January respawn goals, since I didn't achieve them first time around. Quest 1: Go to Karate 3 times a week. Now that I've leveled up I will not progress further without more intensive training. Goal: A = 3 lessons a week. B = 2 lessons a week. C = 1 lessons a week. Reward: A = +2 Str, +2 Dex, +1 Sta. B = +1 Sta, +1 Dex. C = +1 Dex Quest 2: Strength training twice a week. This can be at home, but ideally will take place at the gym. It's the FIFTH challenge where i've wanted to focus on strength and it's time I got serious about it. Goal: A = 2 gym sessions a week . B = 2 sessions a week (home/gym). C = 1 session a week. Reward: A = +2 Str, +2 Sta, +1 Dex,. B = +1 Sta, +1 Str. C = +1 Str Quest 3: Have at least 2 alcohol-free nights a week. I actually managed this last challenge so let's see if I can keep it up. Goal: A = 3 nights a week free. B = 2 nights a week free. C = 1 night a week free. Reward: A = +2 Wis, +3 Con,. B = +1 Wis, + 2 Con. C = +1 Con. BONUS: continue mood tracking.

Eating drink 90 oz of water a day eat 1600 calories a day Training strength training x3 per week hiking x2 per week Studying 8 pomodoros a day? (minus weekends) 40 pomodoros a week? Rewards: 80% 70% some socks 60% Tea