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While I consider the last challenge a success (at very least a solid "B" grade), I realized something: I need variety. Routine became...too routine. The constant parkour drilling was good, but both my mind and body cried out for a little something else to mix things up. My body ached for the yoga routine I once had but let slip over the summer. My Barbarian Mind cried out for something a bit martial-artsy. I kept my daily meditation routine through the whole process, so that was good. But the bottom line is I need to mix things up a bit. In the spirit of variety, I don't have a very specific blueprint for this challenge. I don't have specific SMART goals, as is customary for my usual NF challenge. I suppose that makes it a bit of an anti-challenge. I want to keep the parkour routine going, practicing/ drilling 3x/ week. Doing this 4x/ week proved to be a bit taxing on the body. Beyond that, I want to experiment with some things. I want to add yoga back into the routine, in a way that is manageable and easy to remember. I also want to play with some weapon-like stuff, for the physical and mental discipline, but mainly for the fun of it. Swinging a bokken suburi-style has been good in the last week. So has knife-throwing (I have an excellent target in an old stump behind the garage). Expect to see both make an appearance in the next challenge. I just don't know how much of it to do yet, or at what rate. I guess that's the ultimate goal, finding the right balance, and the right variety. The parameters of this challenge are likely to ebb and flow over the next few weeks. As is the frequency of my posting. This just tends to be my way. The Barbarian Way.

I'm upgrading one goal, modifying another, and finding some new stuff for the last two. Generally, I want to get moving lots and to do so in a variety of ways as a break from a tedious season at work, but also to take relatively little time for exercising because I have some time-gobbling responsibilities to fill. 1. Fitness (endurance): Do 265 000 steps (did 250 000 last challenge and progressing towards 280 000 / 10 000 a day next challenge) 2. Fitness (strength): Every week, do three sessions, at least 20 minutes long, of intense physical activity Within those sessions, do one set each of the following: deadlifts, pull ups, overhead press Fill the rest of the workout time with other strength exercises (suggestions welcome!) and running 3. Nutrition: Try something from the Ranger Campfire every week. 4. LUYL: Get my first assignment for my online university course submitted on time!

Hello! I'm back! Also, I've been watching a lot of 30 Rock so bear with me... Last challenge was mostly successful but some of the big takeaways were these: Sleep is awesome. How did I forget that sleep is so great? Breakfast doesn't have to be a huge pain, inconvenient or packed with sugar. Movement is movement. I don't have to spend an hour at the gym to accomplish my exercise goals- I just need to be mindful about getting it in where I can. Meal planning is my friend: spending an hour or two at the beginning of the week to figure out my meals makes it much more likely that I'll have easy meals to make (or reheat), instead of picking up fast food or ordering pizza. Eating better = feeling better. Eating crap & drinking lots of alcohol = feeling sluggish and full of regret. My goals are mine alone. Some people will criticize, others will cheer me on, but at the end of the day, the only voice that's going to keep me going is my own. So onto the next one! My challenges this time around: Exercise/Move 4 times a week: Walk for 30+ minutes Weight Train with 15+ minutes cardio Attend a yoga class / Complete a yoga video Variety has become really important for this challenge. I despise routine and if I just pick one goal, I can excuse the heck out of it until I don't do it. Having options (or back up plans) is going to be crucial for my success. Eat 2 veggies or fruits (raw or steamed only) every day I don't eat near enough veggies or fruits as it is- maybe 7 servings of veggies in the whole week? And very little (if any) fruit. So I'm planning to work that into my meal planning. Some substitutions: Steamed cauliflower for rice roasted rutabaga (golden beets) for roasted potatoes spaghetti squash for noodles (I don't eat much pasta anyway, but I love me some ramen. I'm going to have to play with this recipe) The one substitution I can't seem to find anything for is sour cream or cheese or mayo. I am really not a fan of greek yogurt and I've been looking for something creamy for taco salad, chili, sandwiches, tuna/egg salad, etc. Does anyone have any suggestions? Maybe this is just something I'll have to use sparingly when the mood strikes? Arrive at work on time 4 days a week This one is pretty shameful. About a year ago, when my health was declining, I started showing up late to work. Eventually this became a regular thing and my boss stopped commenting on it. Now, it's just accepted, that this is the way that it is and other people have ended up covering for me for the first ~30 minutes of the morning until I get here. This is definitely not putting my best foot forward and I'd like to get back on the right path. Habits created from my last challenge, including going to bed at a more reasonable time, will be really helpful for this challenge. I've spent too long waiting for the right time to take control of my life. It was always "when I meet the right guy", "when I find my true calling", "next year", "next month", "when I'm feeling better", or "when I find the motivation". But waiting for those days is just preventing me from reaching my goals, my potential, and the life that I want! I'm so excited to continue on this journey.

I've been procrastinating posting my challenge because, well, nothing interesting is really coming to me. Things in general are a little chaotic right now. I'm dealing with a fair bit of uncertainty, and some other life goals are getting all the attention. But this is still pretty important to me, so let's get to it. I'll be on land for most of the first half of this one, which is good news because it means I have more options. The bad news is that the first week is in Texas, so it won't be pleasant. Then it's back to Alaska for a few days in the mountains, and then back to sea for the remainder. That right there is enough to make this a pretty demanding challenge logistically, so I'm not going to get too ambitious this time. I'll have much more opportunity-wise in the near future (details on that to come later ). Run 60 miles. Not too easy, not particularly hard. There will be sweltering heat, mountains, trails and vicious wildlife – everything we've all come to expect – what more could you ask for? Push, Pull Changing this one around a bit. 500 Push-ups, maintaining proficiency. Some kind of non-routine core workout, once a week, 2 points each for 8 points total. Doesn't have to be much, but enough to provide some benefit. 1 point if it's lame. As a bonus, I'll throw in some pull-ups whenever the opportunity presents itself. Not gonna track these this time. Stretch 18 points total, awarded as follows... I miss yoga, so I'm aiming for twice a week, 2 points each for a good routine. I'm going to keep up with some of the back exercises I started working on last time. Once a week, 2 points each time. I'm setting the goal at only 18 points to account for travel and ship life getting in the way. Strength 22 points total. Sticking with the same workouts as in the previous few challenges, 3 times a week at 2 points each, also with allowance for a missed day. Boni 1) I dragged one my bikes out of storage for while I'm in Texas. 2 bonus points if I can log 60 miles while I'm here (1 week). 2) I've been noticing a lot of folks incorporating art into their challenges – writing, drawing, painting, etc. I don't really do much of those things, but while I'm in Texas, I do have my guitars with me. No promises, but if I can get to it, maybe I'll share a recording.

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

Watch this space... coming Okay one super challenge coming right up. My last challenge was an entree, a little taster to get me in the mood. I wasn't very disciplined and I didn't hold myself accountable for much. I still see at as a success because I'm in a lot better place than I was motivation wise now. Variety is the spice of life I have been reading Mark's Daily Apple again regularly and I'm a big fan of his exercise philosophy. Of course it is similar to Steve's philosophy of... have some fun!! I have joined a gym near my work and I plan to work my way through all the classes and do something different every time I'm there. I'm not in the mood for a rigid workout plan right now, I just want to get moving regularly in all sorts of a different ways. So far I've used the treadmills, the bikes and done a class that uses the barbell to do squats, presses etc along to music. I really enjoyed that even though I couldn't walk properly for a week after the first session I did (even with only using 1.25kg plates on the bar). The second time I did it was a lot better though. I also have kettlebells at home and I have the Zombies Run! app, so whether I'm running, swimming, lifting or cycling I have no excuse not to be doing something. 3 exercise activities a week, moving slowly, sometimes fast. Scoring will be a simple pass or fail for the week Running on clean fuel Okay so I want to lose some body fat (don't we all). I am currently 86.6 kg and my big goal would be to get under 70kg, but that is a side effect of my actions, not an action itself. Losing it is 80% what I eat so I will be eating 80% primal. No processed junk, no soft drink. I will be using to MFP to log as much as I can and I will use the following guidelines to aim for: <150g of carbs per day >100g of protein <1500 cals Superhero skills level up This one is actually a 12 week challenge but the first half will fall during this challenge so I will roll it in here. I will be learning to speak Cantonese. My goal is to be fluent enough to hold a conversation in 12 weeks. In order to do this I will be: - 2 hours of one on one tutoring on italki.com - 1 hour per day of practice Score log: Exercise sessions: 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/42 80% Primal days: 0/7 - 0/7 - 0/7 - 0/7 - 0/7 - 0/7 - 0/42 Cantonese 1 hr sessions: 0/7 - 0/7 - 0/7 - 0/7 - 0/7 - 0/7 - 0/42 Ready. Set. Go!

Heyas, im attempting to build my own workout plan to improve my existing one. The thing is though, in wondering if my varied exercises will make me better balanced or hurt my progress. Generally i spend one of each of my three exercise days a week with a completely different goal in mind. For instance, Sunday focuses on a reverse pyramid set, Tuesday is a heavy lifting straight set and Thursday is light, endurance weights. The exercises i use are generally the same every day, but with variations and switching up the order. An example is weighted squats on Sunday, box jumps on Tuesday and body weight squats on Thursday. I also do two sessions of hiit cardio a week. Will this much variation help or hurt my workout because of the contrasting variety? I want power, strength and reasonable endurance. Size isn't my main priority.

In my challenges so far the focus has been on trying to master a narrow choice of skills - handstands, backflips and Spanish. I've had some good progress, but there seem to be a few dangers with focusing too narrowly: even the most well-intentioned training can fail to produce success on a specific skillthere's a risk of overtraining (haha maybe not with Spanish, but seriously I can feel I've stressed out my sternum with excessive handstands this year)adding more variety to a narrow choice of hobbies makes it all extra funTherefore, the theme for this challenge will be variety! My motivation will remain to become proficient at gymnastics/tricking and related interesting Assassin skills. You know how in some video games they have those bonus levels, where you just run around like some beserk Supermarket Sweep contestent collecting extra point or lives within a short time limit? Well this challenge for me is going to be like that. I have 43 days and a checklist of items to collect. I'll never get them all, but the challenge is to get lots of them I'm going to have to take it easy with the handstand-type skills, so the minor injury in my sternum disappears rather than becomes a major problem. for that reason, I'm taking a three-week break from anything of the sort. Challenge #1: Make as much progress as possible with a variety of acrobatic skills! Rules: each item selected is worth 0.25 stat pointsthere are 4.00xSTR, 6.00xDEX and 3.00xCHA availablemaximum possible loot: +3 STR, +4 DEX and +2 CHA (and I'll be astonished if I get anywhere near this!)I'll mark each one with an 'X' if/when I achieve the goal __slackline: a friend bought one and so I have an opportunity to learn this! So far I can only balance for a few seconds and taking a step makes me fall off DEX (X) : walk a full 10 metres without falling off CHA (X) : + bonus points for doing this DEX (X) : consistently change direction without falling off __frontflips: currently doing them from a springboard to a crashmat but they look more like a forward roll that somehow avoids the ground, so I need to work on actually jumping before the flip DEX (X) : get some height so these are landed consistently on crashmats DEX (X) : no longer need springboard for this move DEX ( ) ; can consistently land onto the thinner mats CHA ( ) : + bonus points for the item above DEX ( ) : can safely land on thinner mats without needing prep beforehand (only counts if it's safe) CHA ( ) : can safely land on grass CHA ( ) : + bonus points for the item above __hopak: there's this crazy move some Ukrainian dancers do that requires some insane leg strength and I want to learn it: STR ( ) : learn to do this half-decently STR ( ) : able to keep this going for 20 seconds __cartwheel: embarassingly, I never learned to do these, and when I try them my feet only go to shoulder height. Time to learn them! DEX ( ) : some definite progress DEX ( ) : can sometimes do proper straight cartwheels CHA ( ) : can consistently do proper straight cartwheels DEX ( ) : can do these properly on both my left- and right-hand side __round-offs: cartwheels with extra movement! DEX ( ) : decent examples on the tumble track STR ( ) : can do these well on hard surfaces DEX ( ) : can do these properly on both my left- and right-hand side __backflips: I've been practising these for ages and still need a spotter to make it around safelyDEX (X) : any definite progressDEX (X) : no longer need spotters on the tumble track!CHA (_) : + bonus points for the item aboveDEX ( ) : safely unassisted on a hard surface (only counts if it's safe!)DEX ( ) : + bonus points for the item aboveCHA ( ) : safely unassisted on a hard surface without needing any prep beforehandCHA ( ) : + bonus points for the item above __handstands: had myself balancing for 4-5 seconds before taking a break to avoid over-trainingSTR (X) : 5-second holds again after taking a breakDEX (X) : 6-second holdsCHA ( ) : 7-second holdsDEX ( ) : 8-second holdsSTR ( ) :10-second holdsCHA ( ) : + bonus points for achieving 10-second handstandDEX ( ) : comfortably handstand into a forward roll (I only pirouette or bridge flop out of handstands so far...) __front handsprings: I can do poor handsprings on the tumble track. I should learn to do good onesDEX ( ) : considerably improve at doing theseSTR ( ) : have good form and powerful front handsprings on the tumble trackDEX ( ) : become able to do these without the tumble track for supportCHA ( ) : become sufficiently consistent at these that they can be done on grass __backwards walkover: going from a bridge to a handstand and going over the other side... I've never tried this!DEX ( ) : some useful practice of kicking up in a bridgeDEX ( ) : some useful practice of backwards walkovers from a raised position (to make it easier)CHA ( ) : able to do this moveSTR ( ) : + bonus points for doing a backwards walkover __muscle-up: I can do 5-10 pull-ups with good form. Next step is to learn a muscle up:STR (X) : some decent practice of the different componentsDEX ( ) : learn to do a "kipping" muscle-upSTR ( ) : able to muscle-up with less leg swingingSTR ( ) : able to muscle-up with good form __L-sit: tried this for the first time last week and it's haaard to even do a cheat version... This will be awesome for training my core:STR (X) : 10-second tuck holdDEX ( ) : split-second L-sitSTR ( ) : 5-second L-sit __plyometric pike jumps: jump up and touch your toes with straight legs on every consecutive jump. Excellent leg, core, and active flexibility exercise.STR ( ) : able to do 20 consecutively __powerlifting: in my first challenge I wanted to get to a combined strict press + bench press weight of 100kg, but abandoned this because of an injury. I'm now at 41kg (90lb) strict press and 56kg (123lb) bench press and have a small plateau to fight through in order to accomplish this:STR ( ) : improve at all (98kg total)STR ( ) : succeed (100kg total)STR ( ) : + bonus points for achieving 100kg Challenge #2: consistently do conditioning exercises 5 times per week. I must do 3 conditioning exercises each day for this to count. Suitable examples include:gymnastics, weightlifting, capoeira class etc,pull-ups or variations in the parkcore exercises such as V-sit sit-upsplyometricsanything else suitable (grip trainer doesn't count as I found it to be ineffective)+3 STA: A: 30 times in 6 weeks B: 28 times in 6 weeks C: 24 times in 6 weeks D: 18 times in 6 weeks __Progress: week 1: ___+_++ (3) week 2: +_+++++ (6) week 3: +_+++++ (6) week 4: +_+++_+ (5) week 5: __+_++_ (3) week 6: +_+++_+ (5) (B) Challenge #3: explore food! I eat pretty healthily, and also in huge amounts. Especially vegetables and porridge. However, I don't know how much I actually eat in terms of macronutrients, so I'm going to find out, by tracking everything I eat for a week and calculating the following macronutrients: carbs (all)carbs (sugar)fatsproteintotal caloriesI'm also going to experiment with Intermittent Fasting to see how that works. There are several ways of doing it, so I'm going to briefly try two contrasting ones, and report back with my experiences. +1 CON, +1 WIS: track macros A: accurate track for a week C: something less that is still useful to me tracked macros on 01 May - 07 Mayanalysed it for conclusions and posted results to this thread (A) +1 CON: try IF A: try two ways C: try one way tried "skipping dinner" fast on 30 Apr - 01 May (19 hours, successful)tried "skipping brunch" fast on 9 May - 10 May (14 hours, didn't work so well)tried "skipping brunch" fast on 16 May - 18 May (16 hours, felt lame afterwards) (C+)

"I need ya, Deck. This is a bad one, the worst yet. I need the old blade runner, I need your magic." I’ve been into other things for quite some time. I’ve been doing challenges with the Rangers, but now everything’s changing. I have a baby due to be born any day now, and relying on my routines is not likely to be an option. I need to be more flexible, adaptable, energetic- I’ll run with the Assassins this time out. This challenge will be all about breaking out of my routine rut, plus being adaptable to get in workouts between the newborn baby requirements. What can an old blade runner do here? Bryant: They jumped a shuttle off-world, killed the crew and passengers. We found the shuttle drifting off the coast two weeks ago, so we know they're around. Deckard: Embarrassing. Bryant: No sir. Not embarrassing, because no one's ever going to find out they're down here. 'Cause you're gonna spot 'em and you're gonna air 'em out! Deckard: I don't work here anymore. Give it to Holden. He's good. Bryant: I did. He can breathe okay, as long as nobody unplugs him. Four Nexus-6 replicants on the loose. A challenging six weeks to track them down. Leon. Zhora. Pris. Roy. Their names glide easily enough off the tongue, but I know it will take everything I’ve got to retire them. Each will take a different approach and all of my wits. I’ll need to prepare ahead of time for each encounter too. Create a different workout plan ahead of time for each week, consisting of different exercises, to use when time is available. Resist the complacency and repetition that’s been my detractor! Not only will they require a different approach, I’ll need to adapt to the terrain as well. Who knows where I’ll encounter them? I will do a bodyweight workout in at least three different locations each week, involving a run to that location if possible. Before I can begin my investigation, I need to figure out what I’m up against. The Tyrell Corporation can give me some insight Tyrell: More human than human is our motto. It’s going to be a tough hunt. I’ll need all my strength to confront the replicants. I will need to be able to do 10 pull ups in one set, and 100 pushups in two sets, separated by no more than one minute. A little later, one of the replicants paid Tyrell a visit too. Roy Batty: It's not an easy thing to meet your maker. Tyrell: What can he do for you? Roy Batty: Can the maker repair what he makes? An interesting question, to say the least. I’m going to be a father now, so I have to keep my daughter safe. I can’t necessarily “repair†biology myself, though I can take some steps to keep everyone safe and sane. I’ll need to make sure everything is secure on the homefront as well to keep them from getting to me through my family. I’ll need to do at least one chore around the house every day to help out the wite, not counting the baby stuff. And, all of this will support my long-term objective. I’m moving in April, and taking a new assignment in the Army. Switching from the role of a helicopter pilot to a guy on the ground will require me to be in top physical shape at that time. I’ll also need to arrive sane, so I’ll need to take care of the family and new baby girl leading up to it. Finances will need to be in order too, in order to buy/sell houses. My motivation? I have to set up a safe and secure home from my new daughter. She’ll be born any day now (due date: Nov 2), and it’s all for her right now. (Picture to be inserted when baby is born) tl;dr. In summary, Plan ahead and do a different theme each week. WIS:2, CON:1 Workout in 3 different places each week, run to them where possible. STA:2, DEX:2. Do 10 pull ups in one set, 100 pushups in two. STR:3, STA:2. Do a chore around the house every day. CHA:2, CON:1.

(Look at me trying to keep this short... I'll fail ) How exciting, this is going to be my second challenge. Time definitely flies! Now, immediately onto the good stuff: Goals! 1. Make the exercise fun! You see, I really really enjoy bodyweight stuff. I injured my back though and I'm convinced I'll be busy recovering for quite some time. So that means my favourite form of exercise will be severely limited with which exercises I can do. I'm very glad I found something I really enjoy, but I'll have to find other things I enjoy, too! I will do two workouts a week (they can be the same, but I have to do 6 different things throughout the challenge) chosen from the following list: - Dancing workout - Stepmania (yes, it's 'dancing' too, but different!) - Poi while walking - Running - Swimming - Playing football with my hubby - Try KB stuff over at KBgirl's gym(? if possible - really hope so!) - long (over 45 minutes), brisk, walk in the forest - ??? (Any ideas? please leave me some suggestions!) For completing this I will receive +3 sta (for actually doing all of the exercise on days planned) and + 2 cha for learning about what types of exercise I enjoy. A = tried at least 6 different things, completed all (or missed max 2) workouts. B = either tried 6 different types of exercise and missed out on fewer than 5 workouts or did more workouts but tried 4 or 5 different things, C tried fewer than 4 or missed more than 5 workouts, F = worse 2 Recovery is important! I'm getting bored with my recovery exercises. They are important. So I will do my recovery exercises at least 5 days a week and when I don't do everything I will do at least (no official names here, just so I know what I mean by it): 5 lying on back + knee to side 8 vacuum cleaner 8 wall push ups (/or desk) 5 superman (arms next to body) 10 left arm + right leg up 10 ‘zen’ exercises (with 0.5 kgs if I can find two water bottles) 5 ‘half’ planks (hold 6 seconds) ‘zwaaien’ for 50 seconds Stats: dex + 2, con + 2 A = Done all days and all exercises, B missed 1-2 days or did partial set of recovery exercises on 1-5 days, C missed 3-5 days or did partial set of exercises 5+ days, D - missed more than 5, less than 10 days, F - worse 3. Hydrate! Already hate this one! But it's wise, so I'll try. Instead of making it too hard (and probably impossible/demotivate myself) I will try to drink 1 additional glass of water a day, and I will do so when I A) get home from school/work or (on days off) when I switch on the computer. As this is a wise things to do I'll get stats: + 1 wis + 2 con 4. Preparation is key I am (should be) graduating soon! The ceremony is July 5th. As I'll be teaching starting next academic year I need to get organised. I don’t think I can make a proper planning just yet (might be something for the next challenge) but I want to create a folder/organised system of all activities I can use in class (so when I don’t know what to do I have some back up activities). In addition I will have to buy a diary that’s large enough to keep organised for all groups I will be teaching. While I’m at it I might as well organise, decide what to keep and what to throw out, all of my study books, material etc. This should also mean I will have some empty folders etc. I can use for my work +3 wis If I only manage part of this the breakdown will be: A - everything done, B - missed part of one subgoal, C - completely missed 1 subgoal, F - worse (yes, being a bit strict but I should have plenty of time!) ---------- I hope I'll get as excited about this one as the first challenge, but I'm not quite there yet