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MAIN QUEST.....TO IMPROVE STRENGTH AND AGILITY PROWESS.................RAWR!!!!! To seek excellence in all endeavours expected of a Jedi. "Hark.....Tis a very lofty goal...........Let's go for it!!" A Jedi strives to aquire greater skill and expertise in what they do at all times so that it may be used in the service of the greater good and not for personal profit. This requires DISCIPLINE PATIENCE PERFECT PRACTICE Keeltydawn is just a fledgling Jedi sprite seeking for Knighthood of the Brethren. This is the First of the 21 Maxims of the Jedi. Keeltydawn has signed an oath to complete all 21. DISCIPLINE Strength Training and Interval Training l will do a regime of stretching exercises 6 days out of 7, taking one day off a week.....preferably Sunday. On strength training (StrongLifts 5X5) days (M-W-F) the stretches will be done as part of the warm up and cool down. On non strength training days, the exercises will be done both before and after the daily hike. The daily hike will include interval training on (T-T-S), taking one day off a week.....preferably Sunday. PATIENCE Agility Training I will train my dog in the sport of Agility 3 days a week (T-T-S). This involves setting up the equipment and taking it down and storing it. On Thursdays, the training is to be done with the Dog Agility Group that I have joined. I will show patience with my dog as he learns to work the obstacles and the course with me and I will show patience while waiting for our turn on the course. PERFECT PRACTICE Perfecting Form I will study and perfect the form in each strength training exercise that I perform, seeking information from many different Masters to include their insights into improving my ability to lift heavy things, including my own weight. I have struggled with squats for 6 weeks, just trying to do them with my own body weight and then last evening, I bent down to pick up a 50 lb item that I pick up all the time and realized that I use the perfect squat form to pick it up. I knew how to do it all along.....overthinking was totally doing me in. I will choose one exercise per week to perfect. Week One will be easy.....it is the Squat. Life Goal Drink 2 Litre of Water per day

A great group of people formed in the last 6 week challenge. So now we have a place to return to! Hope to see you all for your PR's, questions, tips and tricks!

Meow! As a fierce assassin cat you need to be able to blend in anywhere.... And Lilith's next assassin assignment is to defeat Team Rocket, in their attempt to control the region! The way to come closer to them is to cartwheel, because that way Lilith's dodge skills are highly increased! Also, it looks so cute of course that Team Rocket will be lured into NOT attacking, like this: Then the little assassin cat also needs to be strong, in order to do a lot of damage! Soooo how will I achieve those things? Well here are my goals: Goal 1: Do Stronglifts 3x per week. Goal 2: Do Third World Squat every day. Goal 3: Finish my Cartwheel Checklist (scroll down for the checklist) every week Goal 4: Hooping 1x per week. Quite a lot, no? Cartwheel checklist is based on the things written in http://gmb.io/cartwheel/ Hollow Body Plank 1x Frogger hopping 1x Wrist exercises 1x Triangle Pose 3x Half Pancake Sidebend 1x Pancake 1x Cartwheel 1x Obviously more would be better, but I don't want to overdo it. If I WANT to do more that's fine obviously, but I don't have to. So that's it!

So I have essentially breezed through my last two challenges. I don't know if I would say they were easy, but they were definitely doable and I knew I would probably come out with mostly A's on the other side when I was putting them together. I do, however, feel like I have made some serious progress. I'm on a 48 day yoga streak, am lifting a barbell pretty easily, and making better nutrition decisions overall. I am starting to see some real changes in my body. My habits are becoming much more habit like, as in I just do them as part of my routine, and much less like I have to constantly remind myself. Mentally, I think I am at my fitness baseline. Physically, maybe not so much... I am still struggling with doing more than one push up DEFINITELY can't do a pull up and haven't been seeing much progress in my core area. With all that in mind, I am going to make this challenge hard for me. Going into it, I know it's going to be rough. But it's all things I have been struggling with for a while and I need to just get it done. And now, riding on the momentum of my last few challenge's successes... I will do this thing. I'm setting things up pretty differently than regular challenges. I'm not really breaking things out by missions or nutrition or life, there's things I want to work on and I'm gong to try to work on them in measureable ways. I wouldn't really recommend this set up unless I hadn't done 11 challenges before this, I am looking to switch things up. But if this set up doesn't work for me I'll reserve the right to change things around as I go, because I don't want to waste 6 weeks on doing something that isn't working. But for now, here it is! My Adventure on the 7 C's! 1. Cardio Goal: Cardio 2x/week (+2 STA) I REALLY hate cardio, but I've noticed lately that I don't think my cardiovascular system is in as tip-top shape and it should be. I'll be hiking and my muscles are fine, but I find myself out of breath way more quickly than I should with my heart pumping out of my chest. I need to fix this. I'm hoping to get this in mostly as Zombies, Run. Because I want to do a 5k someday. 2. Core Goal: Core Work 3x/week (+2 STR) My arms and my legs have been losing inches like CRAZY since I started stronglifts. My arms are starting to actually look muscular too! I'm not seeing any progress in my core area though. I know all those compound lifts are supposed to be working my core as well, and I certainly feel it, but I am just not seeing results as quickly as the rest of my body and it's frustrating. So I am going to start adding in some core-specific moves to my work outs. That can be during yoga, or during Strong Lifts, or totally separately, just something. 3. Crow Goal: Crow practice 2x/week (+2 DEX) I fell in love with yoga last challenge and I plan on keeping up my streak. I want to be able to do crow so badly!! So I will incorporate crow practice as part of my yoga sessions each week. I already do yoga every day so this just means throwing in some crow play time at the end. 4. Cheese Goal: Cheese free 5 days/week (+2 CON) Ugh I've tried this one so many times before and had various levels of success. I seriously love cheese to the point that I feel like if I have a single piece I can't stop. It's awful. And what I know is that I function better when I don't have a bunch of dairy in my system. Even though I can't stand that I need to do this. It just needs to be taken away from me. So I'm going to try for this one again. 5. Cigarettes Goal: 0 cigarettes the entire challenge (+2 CON) I know, I know. You can't even believe this one is on here right?! I've never mentioned this on here before for two reasons. One, because frankly it's embarrassing. Here I am on a fitness forum professing to be having all these successes and I'm also smoking. TERRIBLE. The other reason is because honestly I don't really smoke except for literally once or twice a month when I'm drinking I'll bum a single cigarette off of a friend. I've never bought my own pack or anything like that. Because of that I haven't really seen it as a problem. However it also makes me think that there's literally no reason for me to be doing it. I'm not addicted, I don't crave them or even think about them unless someone offers me one whilst drinking and I'm like sureeeee. And I guess I do it as a social thing in that case? So... really I should just stop. Anyway, it might happen that this entire challenge I never even get offered one so it might be a free 2 points. But if I do get offered, I will say no. Simple as that. 6. Consistency Yoga: Complete the Do You Yoga 30 Day Challenge within this 6 week challenge (+1 WIS) Strong Lifts: 3x/week (+1 STR) Salads for Lunch: 3x/week (+1 CON) (idk the relevancy here I just adore this gif) This is stuff from previous challenges that I am pretty certain I'm still going to do them but I want to keep track of them on a much lighter scale anyway. I'm counting them for very little points, and are really just here to keep me honest about stuff. These will definitely go away as real tracked things next challenge. 7. Creatitivity Complete the 30 day creativity mediation pack in Headspace (+1 WIS) Journal 4x/week (+1 WIS) Pretty self explanatory methinks. Also Claudia Black. Aka Aeryn Sun. Also aka Vala Mal Doran. GAH. I love her. One of the most badass women in sci fi history (more so in Farscape than in SG1 but I digress) and my current inspiration <3 Bonus: her name starts with C.

challenge 03: achaedia masters the elements book 2: water 01. Achaedia gets back up (+2 STR, +3 STA) A less than stellar challenge won't get me down. For this challenge, I am going to go back to basics: Lift weights at least 2x/week. These workouts will not pre-empt regular gymnastics or aerial workouts, but I want to be sure that I am supplementing my regular training with some good, old-fashioned lifting heavy things. A: 12 weight-lifting sessions (2x/week) (STR, 3 STA) B: 9-11 weight-lifting sessions (2 STR, 1 STA) C: 6-8 weight-lifting sessions (2 STR) F: less than 6 weight-lifting sessions (nada) 02. Achaedia takes the plunge (+2 CHA, +2 DEX) Starting on the 14th of this month, I will be taking aerial silks once a week. Trying new things is scary D: but if anything will help my pull-up challenge, it's lifting my body weight by pulling on a piece of cloth suspended from the ceiling... Also I am going to continue practicing pull-ups at home (on days when I have not done aerial or shoulder prehab). A: 5 aerial sessions attended & 90 pull-ups done (+2 CHA, +2 DEX) B: 4 aerial sessions attended & 75-89 pull-ups done (+1 CHA, +2 DEX) C: 3 aerial sessions attended and 60-74 pull-ups done (+1 DEX) F: Less than 3 aerial sessions attended; 59 or fewer pull-ups done (nada) Bonus: If an unassisted pull-up is accomplished during this challenge, a balance of +4 STR (taken from my previous challenge) will be awarded. Achaedia packs it in (+3 CON) This is going to be a graduated challenge. Week 1: Pack lunch 2 times. Week 2: Pack lunch 2 times. Week 3: Pack lunch 3 times. Week 4: Pack lunch 3 times. Week 5: Pack lunch 4 times. Week 6: Pack lunch 5 times. Meals from a box don't count. All lunches need to be nutritious and contain a minimum of processed food. A: Pass 6 weeks (+3 CON) B: Pass 4 or 5 weeks (+2 CON) C: Pass 3 weeks (+ CON) F: Pass less than 3 weeks. 04. Life quest: Achaedia cleans house (+1 CHA, +2 WIS) Cleaning is not one of my strong suits. For this challenge, I am going to keep it simple: take out the trash. That's it. Recycling counts. Bathroom trash counts. Anything that I remove from my house that causes my house to be a cleaner place simply with its absence will count toward this goal. A: Trash taken out 5+ days a week/avg (+1 CHA, +2 WIS) B: Trash taken out 4+ days a week/avg (+1 CHA, +1 WIS) C: Trash taken out 3+ days a week/avg (+1 WIS) F: Trash taken out fewer than 3 days a week (ew) Starting Measurements: Weight | 161.7 lbs

(Big thanks to starsapart for the theme idea!) This challenge should be less chaotic than last, but let’s knock on wood to be certain of it! That said, I still have a lot going on between a vacation to New Mexico during Week Two and entering tech/Hell Week for The Mikado at the end of Week Six, but hey, I’ve had successful challenges in the past for a lot more going on, no reason this should be any different! And I have an end-goal in mind to keep me motivated: making sure I’m as proud of my body as I can be for Cabaret rehearsals and performances this summer, because rumor has it, I’m going to have to flaunt it. Time to spirit myself away from poor body image issues to confidence and love for my body! MAIN QUEST: Get into Cabaret-shape! Because while this isn’t a production where they require all the Kit Kat Girls to be skinny/fit because they want us all to be of different shapes and sizes, I want to be as comfortable and confident in myself as possible! QUEST #1: Don’t Eat Like No-Face! [+3 CON, +1 WIS] One of my biggest weaknesses when it comes to eating is eating sweets and snacks just for the hell of it. I don’t want to give up sweets and snacks altogether, but I do want to make sure that treats are for a good reason rather than just because. So 6x/week, if I ate anything in between meals, I’ll have to own up to you all on NF why I had it. Nothing is held against me if I had the treat for an acceptable reason; I get penalized if I eat outside my meals for an unacceptable reason. Ideally, I’ll do this every day, but I’m giving myself a freebie in case of Life. (Acceptable reasons: it was a special occasion (birthday, party, etc.), it was the end of the day and I had the calorie allotment for it or I planned for it, I was legitimately hungry (and I chose a healthy snack), it was immediately after a workout (and it was an appropriate post-workout choice), etc. Unacceptable reasons: I felt like it, it was there, emotional/hormonal turmoil, I didn’t want to be rude, etc.) A = 6x/week passed | B = 4-5x/week passed | C = 2-3x/week passed | D = 1x/week passed | F = never QUEST #2: Be Bendy Like Dragon-Form Haku! [+3 DEX, +1 CHA] While our version of Cabaret doesn't necessarily call for bendiness, I want to be as flexible as possible, which will help me in the long run for future castings and dance. I’ve been kind of haphazard on my flexibility routine lately, so it’s time to redirect focus to it. So, 4x/week, I will dedicate at least 15 minutes to good, long stretches. Yoga will also count for this, as well as stretching done in jazz/ballet classes. A = 4x/week | B = 3x/week | C = 2x/week | D = 1x/week | F = never QUEST #3: Never Stop Training! [sTR, DEX, STA] – exact stats TBD at the end of the challenge (5 pts) One of the fears I have about not dedicating any quests to my training plan is that I’ll let it slip, so this quest exists to make sure that I don’t. Every Sunday evening/Monday morning, I’ll present my workout plan for the week and stick with the plan the best that I can. Obviously, I won’t count anything against myself if I get sick or injured or if Life happens. What I will count against myself is poor planning and the “I didn’t feel like it/was too tired†excuse. No real ideal schedule, to be completely honest, especially since Week Two and possibly Week Six are going to be crazy enough! What I'll most likely fit in are dance classes, Stronglifts, bodyweight workouts, and running, and the flexibility exercises from Quest #2. Vague and optional plans are acceptable; sometimes, it'll just be better to give myself leeway, especially when I know I'll be presented with difficulties for xyz reasons. A = 7 days followed | B = 5-6 days followed | C = 3-4 days followed | D = 1-2 days followed | F = never Starting in Week 4, I will be changing this quest to a simple workout 5x/week with the intention of working out 6x/week, but giving myself an extra day of rest in case things get chaotic. This quest is actually a lot more bothersome than I thought it was going to be. The spirit of the quest will remain the same but with more freedom to change my mind on a day-to-day basis. I will still lay out my intended weekly schedule at the beginning of each week, but I will not be so strict in my adherence to it. A = 5x/week | B = 4x/week | C = 2-3x/week | D = 1x/week | F = 0x/week LIFE QUEST: Do Better Than a Ponytail! [+2 CHA] I need to stop relying so heavily on the hair and make-up artists when I perform, especially for two of my upcoming shows (The Mikado and Cabaret) where we have a huge cast of which I am not a principal but ensemble, and the principals will need to have the attention far more than ensemble members. So it’s time to learn how to do hair and make-up all on my own! It’s an essential skill for an actor, after all. I will spend at least 30 minutes a day 3x/week playing around with hair and make-up. Yes, I will provide pictures! And yes, expect ridiculousness since this is theatre training, not adulting training. A = 3x/week | B = 2x/week | C = 1x/week | F = 0x/week In Summary: 1. Mindful Snacking 6x/week (ideally 7x/week) 2. Flexibility Training 4x/week 3. Keep to the Plan 7x/week 4. Hair & Makeup Training 3x/week Attribute Point Distribution: ? STR | 3+ DEX | ? STA | 3 CON | 1 WIS | 3 CHA (5 points to be distributed to STR, DEX, and STA per completion of Quest 3 and what exercises I do over the course of the challenge. Tentatively +2 STR, +1 DEX, +2 STA) Weekly Recaps: Day Zero | Week One | Week Two | Week Three | Week Four | Week Five | Challenge Complete! Mini-Challenges: +1 STA earned! +1 STR earned! +1 WIS earned! +1 CON earned! +1 CHA earned! Before Pictures: Measurements: Waist: 27" Waist @ Navel: 37" Hips: 37.25" Thigh: 21" Calf: 14.75" Bicep: 10.5" Wrist: 5.75" Neck: 12" (I will not weigh myself because I do not care about that, or I'm trying to force myself not to care about that.)

Challenge number 12. It is now turning into autumn down here. This challenge I will start to reduce my intensity, and the next winter challenges will just be enough to keep the momentum ticking over. My demon brain keeps on telling me I am not doing enough, so: On the good side: I wake up most mornings at 5. I do Stronglifts 3 days a week. My breakfast is paleo 80% of the time. I am at work before 7 every morning I do some rolling and stretching almost every day at work. I do 15 minutes of meditation almost every day. I clean around the workshop every day. My lunches are 95% paleo. I leave work most days before 17:30 I take my dog for a walk after work, this include a wrestling session on the grass. I am busy teaching him basic commands. I do some gardening at home every day. My suppers are 90% paleo. I play some games every evening. I take my dog at 9 for a late night walk. I work on my running technique for the first part of the walk. At the turnaround I do stretching and movement stuff. I am in bed before 11 most nights. I have no debts. I owe very little stuff. On the bad side: I do not get enough sleep. I am busy moving from a weight-loss diet to a weight-lifting diet, and I am still in the fumbling stage. So too much chocolate. I do not clean enough. I am still battling depression and anxiety, and not looking forward to winter at all. I have to buy winter clothes, everything I do own is too big for me. On the ugly side: My life is too interwoven with the business, and things are not going well at all. I've got a very painful sciatic nerve thing going on in my left leg. I've got very little time for myself. I am poor. I've got no friends except online. And the people I do see on occasion I do not like that much. Random goal: I need to get together some money for a holiday, my last one was in 2009, and that was with family. And for this challenge: 1. Journal Write something every day. This must include 3 things I am grateful for. And I have to do it using proper typing, not my usual hunt and peck style. I can do it, I am just too lazy to change. 2. Checklists Keep on making checklists. It works. I must add in 3 things for work: Do something every day for my soul, Do something every day for money, Do something every day for other people to do. 3. Stronglifts Ja, ja , ja. Keep on doing it. No magic involved. If needed, stretching, flexing and rolling is a good substitute if my sciatic nerve is playing up again. 4. The life quest thingy. This thingy is called a website. I want a vanity website all of my own, I've registered the domain name and everything, I just have to do it.

Introduction: I’m a 30 something fat bloke, I have always been the bigger chap (apart from primary school when I was 4/5 years old and I was sent to the doctor as they thought I was malnourished…boy did I get them back!) but after I joined my current employer (8 years ago) I became quite sedentary and I ballooned. I have over the years started loads of things to change this but I always ended up falling off the wagon, so joining in here I hope will help me find the inspiration and support of others. One of the best habits is to surround yourself with people who have the same goal as you…so guess I’m doing the virtual version! This will be my third challenge the second didn't go so well and this is what I need to get over. An old problem flared up but I need to just keep on getting on! Main Quest: To become a healthier fitter individual by improving my diet and fitness. This would be measured in an increase in capability (which can be measured in Stronglifts capabilities, distances covered on cardio days (mixture of rowing, cycling, treadmill (10mins each on a workout) and cross trainer (30mins session) ) using the Crossfit Thames standard sheets to aim for (with intermittent testing) and decrease in body fat and other measured body sizes. Quest 1: To work out 5 days a week working towards Crossfit minimums: Mon, Wed and Friday will be Stronglifts days and Tue and Thur will be cardio days. Measurement: 100% = 30 days Reward: 100% = +2 STA, +2 STR Quest 2: Make a return to DDP (or YRG as I have these DVDs) Yoga to improve flexibility on either a Saturday or Sunday Measurement: 100% = 6 days Reward: 100% = 2 Dex Quest 3: Will follow a 5/2 plan, it worked for me before, im sure I can do it again, will also keep non fast days to a max of 2000cals Measurement: 100% = 42 days of sticking to 2000 or 600 Reward: 100% = 2 Con Life Quest: Going to look to my epic quests for this one and aim to complete the first draft of my first Steampunk chap book. It has been sitting for ages so hopefully this will give me the drive to work with my brain in my non-physical times! Measurement: Sit down for at least 1 hour a day to work on writing Measurement: 100% = 42 days Reward: 100% = 2 WIS Motivation: I’m not getting younger, but I do appear to be getting bigger and therefore unhealthier. I’m sure there are already irreversible negative things going on in my body, but let’s see what I can do to rescue the rest of it! I also have non-physical things that I would like to achieve, so now is the time to knuckle down…2015 will be a new start to this life of mine!

Inspired by my D&D Forays; Clad in mail and plate, the young paladin walks a path few would choose., Holding to self imposed ironclad rules, pushing past limits, placing others first; such is a day in his life. Perseverance, self discipline, and valor are some of the strongest values of a paladin, and he strives to live them daily. He even uses them a a guide for choosing his quests. Not the easy road, no milk runs, instead he chooses besieged villages and Dragon Slaying. Not everyone can understand a soul forged in fire. However, there were always those who could see past brash attitudes and abnormalities. Such as with the band he now travels, the guild named Nerd Fitness. A hodgepodge of peoples, made up of many different races and professions, all with common goals in heart and mind. For the guild, for the innocent, and for himself, he has embarked on a quest to better himself both physically and spiritually. First, he will journey through the Dungeon of Fundamentum Exercitium 6 times a week. Thrice shall he seek monsters that tower over others, brutes of size and force. Thrice he shall chase the monsters fleet of foot, scamps of speed and agility. Second, he will stay at the Rusty Dragonhold, a Tavern known for its rejuvenating benefits. Rumor has it the proprietress is a cleric who casts beneficial spells at night on all those who dwell within. Third he will follow the teachings of a many a warrior, such as Mikel Mathias, Marcus Rippetalon, and not only slim his physique, but gain the strength needed to fight his foes. He has challenged himself with two side quests as well. First, to clean out his armory. Dented Shields, scorched armor, and blunted swords abound, many of which has sat in the same place for eons. Although they each hold a memory to him, the clutter is beginning to encroach on his training circle, which is a travesty in and of itself. Second, he will temper his self improvement goals by remembering his paladin calling to serve others. He has tasked himself to spend time helping the helpless even while on his quests. He wishes he could abandon all other daily quests and focus solely on these new goals, but evil will not smite itself, so he will juggle his self improvement questing and his daily allotment of smiting accordingly. TL;DR: Main Quest: To make further strides toward the body I always imagined I would have. Quest 1: Lift 3 times a week using the Stronglifts program and have 3 cardio workouts a week of at least a 1/2 hour long. I've managed to nail down 3 lifts a week except for the odd occurrence, now I would like to keep that up while adding in some cardio. Proposed numbers: 2 STR, 3 DEX. Grading: A=18 lifts/18cardio(Full credit), C=14 lifts/14cardio (half credit) Quest 2: Sleep an average of 7.5 hours. Self Explanatory on that one, I average about 6.5 hours now. All days a week except friday and Saturday go well, but on those nights I hangout with my nocturnal friends, which results in about 4 hours of sleep on those nights. Proposed numbers: 2 STA, 1 CON, 2 CHA. Grading: A=7.5 hours avg(Full credit), C=7 hours avg(half credit) Quest 3: I weigh about 186lb/85kg right now, whereas a 'healthy and muscular weight' for me would be more like 175lb/80kg. I hope to do a mix of bulking and cutting so that while I gain some muscle, I also trim off the last bit of my gut. Proposed numbers: 2 STA, 3 CON Grading: A=Weigh 175lb while lowering BMI(subjective I know)(Full credit), C= Weigh 180lb while lowering BMI(again, subjective) (half credit) Life goal: 1) Clean house! I've got a bunch of stuff lying around that I just haven't made the time to clean. Also, some of it is getting into my home gym area, which is both annoying and dangerous. 2) Now that the snow is gone my main source of volunteering hours is gone, so I will be looking around for other activities to do, trying for 2 hours a week. Also, hoping to update daily, with much pics.

I'm going to keep this pretty simple. For this challenge, I want to be consistent in my workouts, make progress, and do a heck of a lot better job posting in the forums. Next week I'm going to have an MRI on my knee to check out some suspected ligament damage. For the past few weeks I've done virtually no leg work. This sucks lots as I've really grown to love squats. I've been doing the 5x5 program from Strong Lifts, but for this challenge, I'm going to add in a few additional back and chest exercises along with change up the reps and sets a bit. So, I'm going to stick with the upper body exercises from Strong Lifts (bench, overhead press and barbell rows) annnnd, so far the knee pain doesn't effect my deadlifts. I will be careful though, (Spezzy said to!). What I've learned from Strong Lifts is the value of compound movements. For example, I'm amazed by how much strength my arms have gained by doing Barbell rows. (It's not just for backs!) So my workouts are going to looks something like this: Workout A Bench press Set 1: 20 @ 60% of goal Sets 2-5: 5 @ current "heavy" weight, working toward goal Bench dumbbell fly 2 sets: 10 @ 45 each arm (I'll up the weight as I can) Barbell rows Set 1: 10 @ 135 Sets 2-5: 5 @ current "heavy" weight, working toward goal One armed dumbbell rows 2 sets: 10 @ 45 each arm (I'll up the weight as I can) Workout B Overhead press Set 1: 20 @ 60% of goal Sets 2-5: 5 @ current "heavy" weight, working toward goal Dumbbell overhead press 2 sets: 10 @ 45 each arm (I'll up the weight as I can) Deadlift Set 1: 20 @ 60% of goal Sets 2: 5 @ current "heavy" weight, working toward goal As far as my lifting weight goals go, I'm working toward:Bench Press = 200Overhead Press = 125Deadlift = 325 My "Current" heavy weights are:Bench Press = 150Overhead Press = 105Deadlift = 245 If some great progress is made with my knee and it heals completely before the end of the challenge, I'll add squats back in. I plan to workout 3 times a week.Can I meet these goals in 6 week. I don't expect to, but I'm comfortable with these goal for now and don't want to figure out how to make them fit into 6 weeks. I know, I'm difficult. I'm also exploring Yoga and Tai Chi and will do one or the other 3 times a week.Additionally, I'm working on hand stands. I plan to do a wall stand of at least 30 seconds and work my way toward 2 minutes 4 times a week.--- I'm also going to push myself to be more active on the forums. It doesn't come naturally to me, but I will try. I should at least post weekly. Maybe that would be better than posting daily for 2 weeks then dropping off till the end of the challenge.

Hi all, I'm following the SL 5x5 program for the time being and I hate rows. Beyond just disliking them, I am always worried my form is incorrect and don't feel like the light weights where I can maintain really solid form (95# and under, essentially) are really doing a whole lot for me. My understanding is that - along with other differences - Starting Strength programming utilizes the power clean in place of the pendlay row. My thought would be maintaining the volume of 5x5 and the remainder of the programming, but switching out 5x5 rows for 5x3 Power Cleans, and perhaps adding back extensions that day as well. Thoughts?

So here I was, pondering which guild to join after spending the past six weeks with the recruits. I'm training for a 5k coming up so was thinking the Scouts might fit, but I also recently started Stronglifts 5x5 and find myself in love with my alone time in the garage. So i was stuck in a conundrum, go to the Warriors and focus on strength? Or go to the Scouts and focus on my running? But I didn't want to decide! As I sat here at work looking over the Guild sub forums in my indecision, reading the captions trying to decide where I best belonged, as my eyes darted from Scouts to Warriors and Warriors to Scouts, something caught my eye "Rangers are a hybrid of Warriors and Scouts, built for strength AND endurance. A jack-of-all-trades but master of none, Rangers are well-equipped for any situation". Yep that's when I found myself a home. So now that I'm here in my new home I guess I should introduce myself to everyone. I am 27 years old, have two dogs, a horse and a fiance. I'm getting married this coming October and am pretty certain at this point we should have just eloped, but I've been told since save the dates already went out I can't change my mind now. I have a good job with good benefits, I recently got a promotion and start my new position in May, which is quite bittersweet. I'm trying to move up as quickly as possible now so I can save up in hopes to being able to afford my "dream" home/business sooner rather than later. I'm excited to start my second challenge as I would describe my first Challenge as a great success. I got into a routine and stuck to it, which helped me realize how important a routine is to me. This Challenge will be a continuation of the same, with an increased difficulty level. Starting Stats:(WIll update all on Sunday, along with pic taking, took pics on March 12, during last challenge and I see a HUGE difference already) Height:5'2" Weight:124 Biceps: Chest: Waist: Hips: Thighs: How Strong: (These are not my 1RM, this is just the highest weight of done with Stronglifts 5x5) Squat:70lb/31.75kg Bench:75lb/34kg Barbell Row:75lb/34kg Overhead press:50lb/22.67kg Deadlift:105 lb/47.62kg Pull Ups:0 How Fast: Longest Run: 22 minutes Best Mile Time:9:51 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ My Mission: Stop being a lazy bum and keep getting healthy! Goal 1 -Continue Stronglifts 3x a week -I also want to get a video asap to I can post it on the form check, some of the lifts just don't feel right + 3 STR +1 WIS Goal 2 - Continue running 2x a week - Should be starting at C210k Week 7 Day 1, may be at day 2, but doubtful as I want to rerun W6D3 due to the unexpected interruption of my neighbors off leash dog (grumble grumble, resisting rant) -5 months left before the Pooch and I do our 5k, so 5 months to train in attempt to finishing in less than 30 min + 2 Dex + 3 STA Goal 3 -Keep Carbs below 30% of calories on workdays & below 50% on days off -Will do this by tracking everything on myfitnesspal -1 Cheat day per week allowed +2 CON Life Goal: -Organise ALL the things, take care of 1 Project/task per week This means my schedule, my house everything. With being in the process of planning a wedding my entire life is currently in chaos, and it's driving me nuts. Instead of just whining about the fact that my old stove is still sitting in the middle of my kitchen, I need to put it on craigslist, same with the riding lawn mower that has been sitting in my garage for the past year. Or those clothes that i cleaned out of my closet and are just now sitting in bags on my floor, actually stick them in the donation bin. You get the point. +2 WIS +2 CHA ---------------------------------------------- Will update Stats Sunday

Main Quest: lose 25 lbs Goal #1: continue Stronglifts 5x5 workout (I am currently in week 4...this is my second go around with SL) Goal#2: Eat Whole 30 for the 6 weeks Goal #3: complete one of the below cardio activities daily for the 6 weeks 4 mile walk 3 mile jog60 minute road biking40 minutes of ellipticalcomplete a TABATA of rowing/box jumpsLife Quest: practice golf 3 days a week for a hour each time (focusing on full swing) I am 48 years old, 6 foot and 210 lbs. In the fall of 2012 I was 185 lbs but not particularly fit. Over the past year and a half I have really been good with lifting and really enjoy big compound movement lifts (think that's what they are called). Unfortunately my eating has been bad to say the least. I will actually spend the next 60 days slimming down for a beach vacation.

Hi everyone, I did my first challenge two months ago and everything went quite well. The challenge helped me to lose some weight and start training again. As it is being difficult to me to start a challenge on time again, I have decided to start a battle log to keep track of my progress. My intention is to write down everything related to my workouts and diet for the next three months, at least once a week. I'm starting at late March, so it will finish at the end of June. My numbers after a week off on holidays (I will deload more or less 10%) are at this point: SQ: 75kg DL: 85kg BP: 55kg BR: 55kg OP: 30kg BW: 85kg BF% around 25% (hopefully less, I must check) My main goal is to stick within the SL5x5 program for this three months, and to get under 80kg and 20% BF. Tomorrow is my first day after my little break, I will update soon telling how everything is going.

Introduction: I’m a 30 something fat bloke, I have always been the bigger chap (apart from primary school when I was 4/5 years old and I was sent to the doctor as they thought I was malnourished…boy did I get them back!) but after I joined my current employer (8 years ago) I became quite sedentary and I ballooned. I have over the years started loads of things to change this but I always ended up falling off the wagon, so joining in here I hope will help me find the inspiration and support of others. One of the best habits is to surround yourself with people who have the same goal as you…so guess I’m doing the virtual version! This will be my second challenge and I loved the first, I really got in to it and really enjoyed what I was doing. I also learned that I can and need to push myself a lot more than I was in it. so…. Main Quest: To become a healthier fitter individual by improving my diet and fitness. This would be measured in an increase in capability (which can be measured in Stronglifts capabilities, distances covered on cardio days (mixture of rowing, cycling, treadmill (10mins each on a workout) and cross trainer (30mins session) ) using the Crossfit Thames standard sheets to aim for (with intermittent testing) and decrease in body fat and other measured body sizes. Quest 1: To work out 5 days a week working towards Crossfit minimums: Mon, Wed and Friday will be Stronglifts days and Tue and Thur will be cardio days. Measurement: 100% = 30 days Reward: 100% = +2 STA, +2 STR Quest 2: Make a return to DDP (or YRG as I have these DVDs) Yoga to improve flexibility on either a Saturday or Sunday Measurement: 100% = 6 days Reward: 100% = 2 Dex Quest 3: Aim to eat Paleo Measurement: 100% = 42 days x 3 meals per day = 126units (thought this was the best way to measure it!) Reward: 100% = 2 Con Life Quest: Going to look to my epic quests for this one and aim to complete the first draft of my first Steampunk chap book. It has been sitting for ages so hopefully this will give me the drive to work with my brain in my non-physical times! Measurement: Sit down for at least 1 hour a day to work on writing Measurement: 100% = 42 days Reward: 100% = 2 WIS Motivation: I’m not getting younger, but I do appear to be getting bigger and therefore unhealthier. I’m sure there are already irreversible negative things going on in my body, but let’s see what I can do to rescue the rest of it! I also have non-physical things that I would like to achieve, so now is the time to knuckle down…2015 will be a new start to this life of mine!

Hokay, so... I'm a few days late getting this challenge up. I had a real struggle with trying to figure out exactly what to do here. I had such a success last challenge, and want to continue to do everything that I accomplished... but I don't want to make every little thing a part of something I grade. I've kind of hit that wall with challenges that I've seen many people hit where I've pseudo succeeded and I'm kind of like... where do I go from here? SO. I decided to have my goals be related to things I am already doing, but not the actual things I have already accomplished habit wise. That sounds way more confusing than it is. Here's an example: Last challenge I made it a solid habit to do Stronglifts 3x/week. I know I will continue this, and I'm not worried about grading myself on it. So on this challenge, I will have a mission to foam roll before every stronglifts session. I also have gotten into the habit of cooking dinner. This challenge I will tackle the hurdle of lunch. I'm also going to throw in a bonus goal for each mission to keep things interesting. Anyway, on to the missions... because I've waited long enough MISSION 1: Foam Roll As I said above, I will foam roll every time I do SL. This will be 3x/week most likely, since that's how often I usually do SL. However, since I am not grading my actual SL performance this mission will be graded on the percentage of many foam rolling sessions I do (or don't do) out of lifting sessions. +2 STA BONUS: Roll out my IT band for at least 3 minutes per side 50% or more of the foam rolling sessions. So painful. +1 STA MISSION 2: Be Mindful Every Day I have been finding real benefit in Meditation (via Headspace) and yoga. So I'm going to step up my game... instead of doing this just every morning when I wake up to go to work, I am gonig to try to do both of these things every damn day. Even if it's a 3 minute mindfulness exercise, and this 5 minute essential morning yoga poses flow. I have this problem where I do stuff when I have other things to do... like go to work. But the second my schedule is not that.. ie I am teleworking or it's the weekend... I do NOTHING. And it's awful. This will at least force me to get a little self love in no matter how lazy I am feeling. +2 WIS BONUS: Complete the 30 Day Yoga Challenge with Adriene by the end of this challenge. +1 DEX. MISSION 3: Take Control of my Beverages (this is a 3-parter) Last challenge I more or less gave up beer. I only had 4 beers for the entire challenge! Which for me is huge, as I like to pretend I'm a beer connoisseur, and I absolutely love my IPAs. But I did it. This challenge I am going to allow myself 1 beer a week, 3 more than I allowed myself last challenge. However, now I can only drink alcoholic beverages one night a week too. All other beverages aside from the single beer (and ONLY if it's a delicious beer. None of this miller high life crap the boyfriend likes to bring home) must be wine or whiskey. +1 CON (percentage of weeks with only 1 beer and only 1 night drinking) My water consumption may also be lacking. I feel like I drink enough, but I wake up every morning with horrible dry mouth and sometimes I get so thirsty it wakes me up in the night. So, for the first three weeks of this challenge, I will log my water intake every day. +1 CON (percentage of days logged) Then I will set a goal for myself based on this data, and try to meet it every day. +1 CON (percentage of days met) FOOD SIDE QUEST: Eat Salads! Eat a salad for lunch 3x/week. Pretty self explanatory. +2 CON BONUS: Try 2 fancy salads that aren't just leaves + tomato + protein. +1 CON LIFE SIDE QUEST: Accountability I usually bail out on my challenges towards the end... even if I'm doing well I forget to post and then I forget what I've even done and then I don't feel as awesome being able to say I hit all my goals, or I find it easier to make excuses for not. So, I will post to NF with updates 4x/week at least. Even if it's just a small "did yoga this morning" from Tapatalk. +3 CHA

A just-graduated recruit wanders into the warrior camp, looks around at all the swole bros and brahs, feeling a little outclassed. Then sits down by the campfire listening to the war stories for a while -- "protein, stronglifts, rippetoe, widowmakers, microloading, accessory exercises, compound lifts, cutting, bulking, recomp" -- and starts feeling right at home. "I've found my people," she thinks. Main goal: build the strength base needed for my Tough Mudder in October. Goal 1: Increase my lifts, especially squat and bench (which both lag) STR +4 Actions: Follow my lifting program (3 days a week). Substitute bodyweight work if travelling. Tracking my activity on Fitocracy Goal 2: Fuel my gainz CON +3 WIS +1 Actions: Hit macros within +/- 10 grams at least 5 days a week. Re-evaluate macros as needed based on lifts and recovery Macros calculated at IIFYM Tracking my intake on myfitnesspal Goal 3: Achieve 1 pull-up by end of challenge STR +2 DEX +1 Actions: Install pull-up bar in home by end of first week Follow Armstrong pull-up program, starting with 3x a week beginner program for first 3 weeks switching to 5x a week women's program for second half of challenge. Life Goal: Finish 1 chapter of book. WIS +1 CHA +1 Start 2nd chapter. WIS +1 CHA +1

Because not all Disney princesses are damsels in distress, and anyone who knows me can tell you that I am the exact opposite of a damsel in distress. Hi again! I’m blkhole24601, or Vicki if you want a real name to work with, a former Scout who is learning the graces of Assassinhood through dancing and maybe someday, gymnastics. My main motivation is because of my night job: I’m an actress in the Denver area and musical theatre is my first love, which is all well and good except I’m not exactly what you’d call graceful. Thus, my focus on dance! I’m also trying to pick up other physical skills (see: handstands, cartwheels, splits, etc.) that will make me more employable. Main Quest: Become a physically adept actress! Quest 1: Mulan - Let’s Get Down to Business [+2 STR +4 DEX +3 TBD] I know Mulan isn't technically a princess, but she's part of the official Disney Princess franchise so... This quest is honestly just a fancy way of saying, “I will exercise five times a week.†There is a regimen I want to incorporate into every workout that I do, and this is the easiest way to be sure that I not only find that routine but also continue to learn/perfect the skills I want to have under my belt by year’s end. So, said regimen: TMNT Mobility and Balance 5x/week [+2 DEX] Stronglifts 2x/week, free-for-all workout 3x/week [+2 STR, +3 TBD based on what I do] Jazz/ballet/tap classes don’t count. Not because I don’t think they’re a workout because I know they are, but because my focus is more on technique than a cardio session. Alternatively, other dance classes will count, and any at-home work on jazz/ballet/tap will also count. Tentative plan for the three other workouts will be yoga, running, and at-home dance work/U-Jam/Zumba, but again, NOT holding myself to this in case of Life. Splits/Flexibility Work 5x/week [+2 DEX] If a minimum of 30 minutes of yoga was completed as the main workout, it will also count towards this criterion. A = all 3 criteria met | B = 2 criteria met | C = 1 criteria met | D = for effort | F = zilch Quest 2: Ariel - Getting New Legs [+3 DEX] To continue my ultimate 2015 quest to quit moving like a graceless lummox at dance callbacks, I’m dedicating myself to 3x/week of dancing, with one of those days being at a jazz/ballet/tap class. Ideally I’d love for this to be twice a week but realistically schedules may not always work out that way. Zumba/U-Jam/anything that isn’t jazz or ballet or tap will not count towards having gone to class but will count towards the 3x/week. [3/6/2015 Adjustment: Weeks 5 and 6 will be excluded from the class requirement as long as I spend one dance session focused purely on technique.] A = 3x/week (A- =3x/week, no class) | B = 2x/week (B- = 2x/week, no class) | C = 1x/week, class | D = 1x/week, no class | F = zilch Quest 3: Tiana - Best Cook This Side of the Mississippi [+1 CON] Okay, so my meals will most definitely not hold a candle to Tiana’s, but I do miss cooking like something fierce. Therefore, I will cook once a week. I know it’s not a lot, but it’s all about starting small. I do hope that cooking more frequently than once a week will come naturally as I get into it more! A = 6 weeks complete| B = 5 weeks complete | C = 3-4 weeks complete | D = 1-2 meals cooked | F = never happened Life Quest: Giselle - Happy Working Song [+2 CHA] I don't care that she's not part of the official franchise, I love her and I love this movie. Part One: Sing 6x/week, just to solidify this as a habit. For a contingency should I not be able to sing for whatever reason (sick, voice needs a break, etc.), as long as I dedicate time towards studying musical theory, working on my audition pieces or The Mikado music (such as solfege work or plucking the notes out on my piano to get them in my head), or researching pieces for upcoming auditions, it will count. [+1 CHA] A = 6x/week | B = 5x/week | C = 3-4x/week | D = 1-2x/week | F = zilch Part Two: And now for a proper adulting requirement. I’m bad at keeping my apartment clean. I’m good at Netflix marathons. So, let’s combine the two! I will clean 5x/week for the length of an episode of whatever on Netflix. If I put in something that’s longer than 20-40 minutes, then I will only dedicate myself to cleaning for the first half hour or so. This should also, theoretically, help me declutter, too. [+1 CHA] [3/6/2015 Adjustment: 2 days a week starting in Week 3, as long as I do one chore in the house, it will count towards this quest. Chores mean putting away dishes, starting laundry, putting away laundry, taking out the trash, cleaning the litter box, etc.] A = 5x/week | B = 4x/week | C = 3x/week | D = 1-2x/week | F = zilch In Summary: 1. Workout 5x/week [+2 STR +4 DEX +3 TBD] 2. Dance 3x/week (Class 1x/week) [+3 DEX] 3. Cook 1x/week [+1 CON] 4. Sing 6x/week [+1 CHA] 5. Clean 5x/week [+1 CHA] (see why I basically HAD to go with a Disney princess theme???) Attribute Point Distribution: 2+ STR | 7+ DEX | - STA | 1 CON | 0 WIS | 2 CHA (3 points from Quest 1 to be distributed at the end of the challenge based upon what exercises I do. Tentatively +1 STA and +2 DEX) Weekly Recaps: Day 0 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Challenge Complete! Mini-Challenges +1 STR earned +1 STA earned +1 CON earned +1 DEX earned +1 CHA earned +1 WIS earned

I am doing the Stronglifts 5 by 5 workout. I am in week 2 of the 12 weeks. Last time I did the workout I would get to around 225 in my squat and it was obvious my form starts to fail pretty badly but I can still lift the weight. I am worried about me knees and failing without getting hurt. What should I do? Also if I am eating clean (Whole 30/Paleo) can I expect to lose weight and get very fit with the SL 5 by 5? I am 6 ft, 210 lbs. Need to lose around 20-30 lbs...I think...maybe more or less. It's all about the clothes.

1. Jumpstart my journaling. For this challenge I am going to do the 31 day challenge from the Art of Manliness. I did keep a journal in previous challenges, but the habit has gotten lost, this is now time to pick it up again. Saturdays and Sundays are excluded. 2. Make lists. I have been meaning to do it for a long time, so maybe this will be a good time. Wrote out checklists of things that I must do every day and put it up to keep myself accountable. It is bad to never manage to do things that will only take a minute or two. Also from the Art of Manliness. Some sort of a trend forming? 3. Stronglifts Been doing this last challenge. And in between. I am getting some nice muscles. Life quest: Website. This is now the third (fourth?) challenge for this, and I have done nothing so far. At least I am consistent, but I think this is one streak that needs to be broken.

I'm a new Assassin!! Newly assassinated? This is my second challenge on Nerd Fitness First challenge is here, which was focused on building a workout habit. This 6 week challenge is all about leveling up on strength and kicking my bad eating habits in the ass. Accountabilibuddies wanted. Workouts Sun, Wed, Fri: Stronglifts 5x5 program Mon, Tues, Thurs, Sat: yoga, swing dancing, or BOTH Goal: 18/18 weight days, 20/24 yoga/dance days Food Paleo as much as possible Non-veggies carbs are okay 2-3x/week, but cannot exceed more than one meal in one day Added sugars/desserts not allowed (72%+ dark chocolate okay) Fruit okay, but not too frequently 1 free day a week is okay, but try to avoid it Goal = 35/42 days Paleo Life Quest Financial stability and time management My nerdom: Doctor Who (and any other British TV show) and the MCU. I also cosplay and table top. Future goals: aerial silks and pole dancing Really excited to get strong!! Love weight lifting, love dancing, now's the time to commit to doing it right instead of half-assing it. Encouragements, advice, critiques are all welcome.

Lilith the Assassin Cat wants to get STRONG A proper assassin should be able to fight, to pounce, to kill. Lilith the kitten grew up to be a stealthy, agile, smart cat. However, not a very strong one. Her latest assassination of the stealer of boxes ended up like this: Which tired the target out some, but didn't make him unable to breathe, or steal Lilith's favourite treats afterwards. So Lilith realized she had to learn how to channel her inner lion. And how do you do that? By getting STRONG. Lilith undercover to learn from lions: ------- Okay in all seriousness now guys. I am an assassin. I just know it, I just feel it. However, I have ALWAYS (alright, probably not always, but for a very long time now!) wanted to do weightlifting. I just like it, I want to have great abs and booty and everything nice and muscular and I want to be strong! Assassins are all about workout at home, workout everywhere. I ordered/build my own homegym and I am going to follow Stronglifts 5x5. If that is not enough to remain assassiny, I am also going to work on my third world squats and I still do climbing, hooping, yoga, all the craziness you can expect basically! So my goals are: Stronglifts 5x5. So weightlifting three times a week. My lifting days will be Monday, Wednesday, Saturday but I go to Paris for an interview soon and that will wreck the schedule completely, so I will try to fix that by being creative on which days I workout then. Third world squat. Work on it every day. Python programming: work on it for at least 1 pomodoro (25 minutes) every week. Non goals but definitely things I will be doing: Hooping Stretching Yoga Bouldering Toprope climbing I missed you guys so badly! It's hard to log challenges and spend the time on it etc etc and I will do my best not to flake but your company is the thing that really matters to me. <3 Together we will conquer the world! I love you guys!

Goals for Challenge #39: Do StrongLifts at least 2x per week (14/14) I'm really shooting for 3, but life. I've been doing Stronglifts 5x5 for about a year and a half now, simply because I keep stopping and starting, so I'm really trying to get through to the point of failure -> 3x5 this time around. Track my eating on MyFitnessPal 5 out of 7 days per week (30/30) While ultimately I want to be hitting my calorie and goal requirements, the more important thing is just the tracking - I will naturally adjust as I watch the tracking anyway, but when I don't track I definitely eat too much! Two break days each week because there's some things you just can't track. Meet Fitbit goals daily-ish (36/36) 10,000 steps, 7+ hours of sleep, and 64 oz of "water" per day. May be kinda cheating as this covers several things, but they're all kinda routine things that I look for anyway. Ideally I'd actually hit 15,000 steps and 8-9 hours of sleep, but this is more likely to be acheivable! Giving myself 7 unscheduled days to not meet my goals, because life. Life goal: Submit two job applications per week (or until a new job happens) I need to move on like whoa, and am awful about the process of doing so. Bonuses - Not measured or tracked, but things that will bring me joy to do: Keep up with Lenten disciplines - no alcohol and daily reflection on Instagram Do something with "real" photography every week Host a dinner party (go easier this time tho kthanks) Try a new recipe every week Read real books Reward for successful completion of challenge(>90%): cool workout tank NF shirt + new sports bra bike shorts Partial completion of challenge (>50%): new sports bra bike shorts Insufficient completion of challenge: sad trombone + donate $100 to the agency I work for

As promised form check videos for three of my excercises. Any feedback would be great. The set up for the squat for me is usually the hardest part especially with getting it on the right place on my back. And my depth needs to be improved I think. OP https://www.youtube.com/watch?v=NGHeoKqEiGQ SQ https://www.youtube.com/watch?v=bDzv8NjQlUI Row https://www.youtube.com/watch?v=bDzv8NjQlUI https://www.youtube.com/watch?v=fZKmCGa90zs

Hi everybody. I have been following nerdfitness for almost 2 years, it has helped me to lose some weight (15kg), and also to feel healthier and stronger but I think maybe I've hit a plateu. That's why I would like to start a 6 week challenge. Main Quest: To get below 80kg (175lb) and 18-20% body fat. Quests to accomplish the main goal: 1_Eat clean After the holidays I want to clean my diet again. This means, no sugar, no processed food, no bread, low-carb. I will allow myself 1 soda and 2-3 beers a week. 2_Record food daily and keep calories under 2100 This should mean a 2-3kg weight loss in 6 weeks. I have to weight myself this week, but I think I'm around 85kg. I'm using Myfitnesspal to keep the track. I will restart with intermittent fasting, something near 16:8 3_Workout at least 3 days a week I will start weightlifting again, 3 days a week. I would like to add 1 more day a week either walking or running. Life goals: Improve my English One post a week talking about the challenge will help. I would like to hold a conversation in English with a friend at least 2 times in this 6 weeks. Please, feel free to correct if I write anything wrong. I will update soon. Thanks.