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So, I'm not entirely sure how to start this, so I'll just jump right in. Also, for those who don't feel like reading my long-winded backstory, jump down to tl;dr. About a year ago, miserable at 185 lb (5'4"), I started reading Nerd Fitness in search of tips/tricks to help me "get better" at karate. My husband is actually the one who got me into karate (he did it from about age 10-21), and I underestimate just how damn hard it is. In my search on NF, I happened upon the article about Staci and her powerlifting journey. Though there were some differences, the challenges she faced pre-lifting were similar to my own. Her story inspired me to go to the "scary" side of the gym and pick up a barbell. I was hooked from that moment. It just so happens that my husband is my gym buddy. My husband is awesome. He's always been supportive of whatever I jump into, and he's there to cheer me on whether I success, fail or just break even. But I digress. When I told him I wanted to start weightlifting, he was excited. I was pretty thrilled too because he has experience lifting and could at least show me the ropes on proper form. Cool, all is well. (tl;dr) I started getting stronger, and began increasing both weight and reps while noticeably decreasing in bodyweight (down to 162 lb currently). These are all good things. Then, it happened...one day as we were leaving the gym after one of my big PR days, he said, "You should take it easy. You just want to focus on conditioning; make sure you don't get bulky." Although I know better, I was crushed because I assumed he knew better. I even showed him the article about Staci (update included, debunking such bulking nonsense), and yet the myth persists. As recently as yesterday, the "b" word has been uttered; once again, on a PR day (215 lb deadlift). I feel like an idiot for even asking this, but I'm curious. Has anyone else encountered this with their significant other? If so, how did you enlighten them without telling them they're straight up wrong?

Alrighty, I buy a new pair of sneakers once a year and they are my go to shoe for the gym as well as every day use. With all of the new tech and meshing it's hard to tell if a shoe will hold up for a year or be good for outdoor use. I need input on what shoes you like, don't like, and how they are holding up. Thanks in advance.

Hi All So ive abandoned my previous battle log coz I thought its time to get serious and therefore I need a new log... So lets start with why my battle log has this strange name.... while researching stronglifts I came across the story of Milo of Croton and thought that his story was an awesome guideline for what im wanting to achieve, I mean.... "His daily diet consisted of 20lb meat, 20lb bread and 18 pints of wine" awwwweeesssoooommmme I wish I could eat like that lol... but I will eventually be doing this full paleo ( I say eventually because I am currently not in control of meals but that will change during the 12 weeks) and the main reason im basing this on him... "He started lifting and carrying a new born calf and repeating the feat daily as it grew to maturity, thus increasing his strength every day by small increments" oh but of course there is the major difference of me being a girl..... so if im gona look like a greek goddess i wana look like this and im hoping I wont be eaten alive by wolves So yeah im really focusing on getting strong and turning this fat booty into a nice round muscular booty My 12 week strong lift challenge started on the 2nd March and lets see how this goes...

In this Enlightened corner of the Fitalaxy, six Nerdians have embarked on a life-altering journey. Adventurers, assassin, ranger, scout and Monk, born many light years apart, it is their fierceness, their tenacity and an immoderate love for hilarious gifs that brought them together. Aboard the Milano (or a good pair of trainers), they are ready to rocket through the cosmos in an Epic Quest for Legendary Health and Strength. -------- Seven weeks have passed since the Nerdians united for the first time. A new challenge is about to begin and it is time for us to rally again and come together, stronger and wiser, with fresh determination and optimism. The future is ours to seize!

I'm a member of the Academy, but as this forum seem to be more active I think I'll set up camp here! I've been back on the strength training track since the start of the current 6-week challenge after slacking off for several months. I've realized I can't slack off on workouts, or on eating, because I gain weight easily. On the bright side, I don't gain a lot; I'll jump up 10 lbs. If that were muscle then fine, I don't care what the scale says, but nah - it's fat. I carry weight around my midsection mainly, as well as hips/thighs. I also have sticking points: one is 125lbs, which is where I am now; one is 116, which is where I was before I slacked off. At 116 I was still overfat (not overweight, overfat) so my goal now is to focus on my bodyfat %. I don't have a superawesome way of measuring that, but I tend to know based on how I look, how clothes fit. I do have calipers and will ask Busband* to pinch me, and also use a handheld thingy just for sake of seeing trends (down, up, static) without taking the # it gives me as gospel. I love strength training. I love it. I love lifting heavy shit, and I love lifting my bodyweight too. I want to be freakishly strong. I want arms like Angela Basset. I also want strong bones. I'm 40 in May, and I don't want to end up like so many of my female relatives with brittle bones, fractures, falls. I want this body to move me through life with ease. I want to maintain the freedom that comes with a body that works and moves well. I've been very lucky, I think. 10 years ago I stopped eating gluten under suspicion it was an issue for me, and so many health issues (including mental health) just up and left. Testing revealed antibodies to my intestinal tissue, so I assume celiac even though I didn't get a biopsy - I mean, who cares. Then my thyroid conked out (which I assume is related, based on various health issues that reappeared) and I got myself medicated in the way I wanted, and now feel great. So many people struggle with thyroid and I'm lucky in that mine is well-managed and now never bothers me. I had to spend quite a bit out of pocket to get the tests I needed, but well worth it. Anyway - this place will be a journal for me to track what's going on, what I'm doing, and how I feel about it. Food too, bc I'm a passionate cook I love to share recipes. My Evernote runneth over with recipes. Also, to meet people! If you've popped in here, please say hi! I love to visit. I'll also likely talk about work stuff too, as I work for myself and am going through some transitions re: what I want my business to look like, what I do, who I do it for. I love this whole gamifying system here, and may adopt it for work stuff too ie: skill points. *Busband = boyfriend/husband hybrid (we're commonlaw)

I'm going to be teaching Tabata classes and training clients one-on-one, so I need a watch that has a good stopwatch/chronograph (they seem to be synonymous?) on it. I haven't worn a wrist watch in years; I'm a mid-size female so I'd rather not have a ginormous watch on my wrist. Digital is a must, and green (goes with my uniform). I recently purchased a Timex Health Touch that has been working well, but I am the only one at work without a green/fluorescent yellow watch... peer pressure and whatever, don't judge me.. plus I still DESPISE the fact that even women's watches seem to only come in pink and purple. Grrr! Anyone have any experience with a watch model and/or brand they'd recommend? The buttons've gotta be easy to press, and of course it should be comfortable in general.

I have been doing strength training for weight loss for nearly four to five months now. I do one day on and one day off so my muscles can recover. I've been pushing myself on the weights and doing as much weight as I can, even if it means I can only do a few reps per set. I've shed some lbs but not as much as I'd like to but I can feel and see my body becoming different. My arms are becoming more tone as well as other areas. I felt that since I am doing this for weight loss at first that it would be in my best interest to do strength training then switch over to aerobics, like keeping my body either in a state of catabolic or anabolic, especially since eating for the two are different. If anyone else has done this, how long did you do strength training and then how long for aerobics? What progress did you make? I would love to lose 70 lbs ultimately. Any helpful comments will be much appreciated. Thank you.

Hi friends! I'm looking for an online sidekick (or multiple sidekicks)! I would love to just chat, encourage, and keep each other accountable. I'm new to the forum, but a longtime Nerd Fitness fan. Here's some stuff about me: 20 Years Old College StudentMarvel Comics fan (been reading them since I was 6 years old!) Some Other Things I Love: Doctor Who, Star Wars, Lord of the Rings, Firefly, Sherlock, and DisneyHobbies: Musical Theatre, animation, and cooking. I know, I'm weird. My fitness goals/info: I'm trying to gain muscle and stamina. Losing weight isn't a huge need for me - I'm an "Elf" looking to become an "Assassin". But I'd be totally okay with shedding a few pounds! I have been on a Paleo diet for 2 years. (I'm allergic to gluten and lactose intolerant, so it kind of made sense. ) I have tons of paleo recipes and tips if you're looking to join the club!I'd LOVE to get into parkour, but haven't figured out how yet. What I'm looking for in sidekicks: People who want to work together and motivate each other to reach our goals and be healthy. Gender doesn't matter. (Although I especially love to meet other SuperWomen!) Similar health goals would be great, but is definitely not a necessity. I prefer people around my own age. (18-25ish) Would be good with e-mail/forum/pm conversation. Just wants to make friends and get fit!Sorry I know that's a lot! lol But if you're interested, just let me know. I love to virtually "meet" new people so don't be shy.

Last challenge I discovered my inner Amazon... This challenge, I go really wild! ShadowLion Wild. As in Wildland firefighting, getting out into wild places, And letting my inner wild woman out to play... Experimenting with new foods, Trying out some assassin guild type exercises, Playing around with gamifying my challenge and Various aspects of my daily life In order to break out of some ruts and Take my productivity to the next level. Fun. Play. Experimentation. 40 Weeks to Fire Fit continues, and that quest remains my prime focus. But this time, the standard firefighting fare will be supplemented with more fun, more chance, more variety. It's time to mix things up. I am past the halfway point, but still in the long middle of my 40 week quest. Fatigue was beginning to set in. I overextended last challenge, and while it was a success, it was also a tremendous struggle to keep on track. This challenge, I have a enlisted a personal trainer, I've stuck my neck out and gotten back in contact with my old department, and I've been letting friends and family know my plans. I'm all in and there is no going back. I will succeed or I will fail. Publicly, undeniably, and in the not too distant future. I have 18 weeks to my goal date, and another 6 weeks or so beyond which there will be no possibility of retesting for the season if I fail to hit my first target. I've been going through a process of questioning and weighing my abilities, strengths and weaknesses, potential, will, and motivation. Asking myself: Who are you when you face the fire? When the task wears on you and weighs you down? Can you hold both the sublime... And the ridiculous... The joyous and the tragic... in your heart at the same time? Do you know in your heart of hearts who you want to be? Your strengths and your weaknesses? Your one superpower? And where you stand in the line of history? Who went before you? (Women firefighters in a training exercise, Pearl Harbor, WWII) Who stands with you now? And who will come after? What I've learned has brought me back around to the same place I started, but with a different perspective. So, maybe it's really a spiral. I am certain that I am on my path, whatever the outcome. And the way I have been following that path has been reasonably effective. However, I now realize that I have been caught in number of paradoxes. I have been being very conventional and methodical, when my nature is intuitive. As an independent sort, I have been doing practically everything myself, even though the nature of what I want to do depends on teamwork and cooperation. And, I am very motivated by social good and interaction, even as I need quite a bit of quiet solitude to be happy. I've been trying to domesticate a Shadow Lion! It's high time to shake things up, get back to my roots, and be my quirky, nerdy, eccentric self! And while I may need to moderate my more absurd character traits and excesses somewhat to get along well in society, I've gone a little too far, gotten a bit too conventional. So, while the firefighting theme will continue throughout, and there are many ghosts of quests of challenges past that will visit here, this challenge is going to be quite a bit different from the ones that have gone before. Shadow Lions dwell in the world of the fantasy novel that I continue to write. And write. They are much like mountain lions or jaguars in that they are more solitary than African lions, and they are almost universally black or very dark brown. For good reason, as their favored prey animal dwells in and around caves. They are a sentient species, with a number of unusual abilities. To learn more, you'll have to read the book. Someday. So this ShadowLion's intentions for her challenge center on being a healthy animal--taking care of those simple, bare necessities like getting plenty of the right kinds of foods, being physically active, and providing for enough sleep. Those are the biological imperatives laid down by Mother Nature. Beyond that, every shadow lion must be true to her own nature. By turns curious, fierce, playful, and philosophical, a shadow lion seeks wild places. Solitude, scenery, and sunny spots in which to snooze are seriously significant. A shadow lion does best when she is coaxed, not forced, to be structured, when she has freedom to roam and play, and when she has options as opposed to an overwhelming number of choices. A shadow lion can be incredibly focused once her prey is selected, but her natural curiosity can lead to getting sidetracked. Many interesting and enjoyable sidetracks...butterfly...that rustle in the bushes...oh, and... Ahem. And, shadow lions have an abiding interest in protecting their homes from threats. (You knew I'd find some way to get back around to it...) This ShadowLion has a very particular interest... So yes, the 40 Weeks to Fire Fit Quest continues, but is themed a bit differently. It will be structured much more around the things that a ShadowLion needs to be a happy and healthy animal. It will emphasize fun and wildness and freedom and chance. ShadowLion Goes Wild FITNESS QUEST I have enlisted the help of a personal trainer. Currently, I am scheduled for 5 strength workouts and 5 cardio workouts per week. My cool downs will be 10 minutes of stretching/yoga, warmups will be 10+ minutes of tai chi/chi gong, belly dance moves, exercise biking, brisk walking, and/or jump roping. I have two rest days per week and they are to be "active" rest. I will base my numbers off these plans and adjust if needed, based on my trainer's instructions. I had intended to go for 5 mins daily handstand prep practice this challenge, but am thinking it would be best to wait on that for now. ShadowLion is Strong, Yet Supple __/40 (+4 DEX) Spinal columns that can twist and bend, limbs that can absorb the shock of pouncing upon an unsuspecting deer from an overhanging tree limb - shadow lions blend strength with suppleness, speed, and agility. (ShadowLion has assassin tendencies, despite being a ranger.) Belly dance, yoga, and various stretchy, bendy and assassiny exercises go here. The number accounts for four days early start on the challenge + 42 days - 6 for the Tai Chi sessions in the following sub-goal. Yoga, anyone? ShadowLion is Dangerous __/6 (+1 DEX) Sharp claws and pointy teeth give shadow lions plenty of weapons at their disposal. My weapon of choice this challenge will be my Tai Chi saber, or broadsword. Once per week as active rest. More for warmups or additional active rest = bonus. But, hey, where is the Fire Fit Strength and Endurance? I am considering those as primarily under my accountability to my trainer and therefore ungraded here. I will track these things on my spreadsheet and on my thread, however. I am trying to put my points on the things I would be most apt to skip or gloss over *cough* warmups *cough* and things that aren't specifically included in my trainer's plans for me. NUTRITION QUEST ShadowLion is Sleek 1 pt for each % body fat reduction, Goal=2-3% (+2 to 3 CON) Only caged shadow lions are fat. In their natural habitat, they are not only supple and dangerous, they are sleek and shiny. They eat what they need and only what they need. They eat a healthy, nutritious and natural diet. Yeah, I know. These aren't shadow lions, or even cats, but they sure are cute! IIFYM ShadowLion Needs Protein (Tracked, but Ungraded - Just an excuse to put in an otter GIF) Last challenge, I learned that I wasn't getting enough protein and my macros were less than optimum. I will be tracking this for my trainer's review and keeping these numbers in my spreadsheet. I am still not sure my actual goal grams. Will post that here when I know it. MOAR Protein! RECOVERY QUEST ShadowLion Needs Plenty of Restful Sleep __/42 (+2 to 3 CON, whatever left after points awarded for the "Sleek" goal) Sleep is critical with the training regimen I am on. I have improved over the last few challenges, but I still need to do more. I am upping my goal to 7+ hours sleep per night and I cannot compensate for more than 1 hour's deficiency on a following night. My method of averaging last challenge gave me too much wiggle room. I will count this goal from the official start of the challenge, as I am still doing some schedule adjustments and rearranging of my sleeping area to be ready for these changes. I am still thinking if I should add some sort of "quality" modifier, as well. MOAR sleep. ShadowLion Needs Wild Places and Solitude to Contemplate the Universe and Dream (Tracked, but Ungraded) This is a "get outside and get some sunshine" goal for mental health and for Vitamin D. As long as I follow my trainer's plans, I will get more than enough. And, as we are now into the nice part of the year where I live, I am taking time to sit out on the porch in the mornings and journal, plan, and contemplate the coming day. If tracking reveals an issue here, it will become a graded goal next challenge. This quest also relates to my old "Get out of Dodge" goal as updated in my "Grab Bag" goal to get out of town and enjoy wilder places than metro-Phoenix. I am also doing as much of my cardio outside as possible, and doing it in parks, nature areas, and urban trails. LIFE QUEST ShadowLion Loves to Play ShadowLion likes otters. They are excellent role models. ShadowLion Needs More Fun in Her Life; ShadowLion Needs to Remove the Obstacles to Having Fun __/25 (+5 CHA) In order to have more fun, ShadowLion must deal with her "toads" - those obstacles that must be removed, responsibilities that need to be addressed, projects that are procrastinated upon. These are those unpleasant, ugly, obnoxious things that drain energy and take up valuable mental and physical real estate. This is the next step forward in dealing with last challenge's "ShadowLion STEAMS GRAPES" goals of taking care of Systems, Time, Energy, Attention, Money, Space. This time the focus is on taking care of as many "dreaded tasks" as I can manage. By doing that, I will earn points to indulge in my "Grab Bag" goals. Those are all the things I would have thrown in this challenge as fun, exciting, "I want to do/try this." I can, if I earn the right and the time for them by dispatching an equal number of points in toads. The better I do with managing my time, the more toads I can take out and the more fun I can have as a result. My method of awarding points is detailed in the reserved posts below.

ShadowLion STEAMS GRAPES Forty Weeks to Fire Fit (40W2FF) Continues With The "Firefighters Love Acronyms" Challenge SOPs, ICS, PASS, PPE, SA, LCES, SCBA, ABCs, and so many more... Oh, yes, firefighters love acronyms. Acronyms, mnemonics, and a host of other memory aids help critical information stick when things get chaotic. Important, even life-saving, information can be missed or forgotten in the heat of the battle if there isn't some system to track everything. Chaotic is a pretty good description of my life right now. I'm a bit overwhelmed and I have a lot of things I'm juggling. I don't want to miss anything crucial and I need to make improvements in a number of key areas. Thus, Acronyms. They will help keep me focused on my mission critical tasks and let me keep my priorities clear and well-defined. Acronyms are also how I will be writing my personal "SOPs" or "Standard Operating Procedures" for this challenge and beyond. For what are SOPs but a set of well-thought-out and firmly established habits? Precisely what we are all trying to do to succeed in leveling up our lives. I have lots of motivation! I have some big goals and looming deadlines. I am well aware of how soon mid-March will be here, when my 40 Weeks to Fire Fit will be over and I will either have succeeded in my Quest or not. I still have much to accomplish. [insert calendar here, a la forkboy's excellent example.] A major overhaul of my systems is in order. ShadowLion As in previous challenges, I am using the protagonist of my fantasy novel as my personal rangerly role-play inspiration. STEAMS I need better SOPs (Standard Operating Procedures) to balance and manage the following: Time - Eliminate inefficiencies and poor distribution of effort; Implement a realistic schedule, review and adjust current deadlines accordingly. This will be accomplished by finishing my time audit, implementing a schedule based on the audit and sticking to it. I will learn to say, "NO," and to use my time and technology more effectively. No more free-flowing musician's hours and artsy fartsy dreaminess. This is "Git R' Done" time. Energy - Diet, Exercise, Rest These are at the core of my Quest. Awareness/Attention - Meditation, journaling, and/or breathing exercises - 15 minutes per day, at least 6 days per week. Money - Long-term I know I need more savings, and to invest in my startup business and myself. Short-term, to be finished by the end of this challenge, I will do the Fix My Finances 31 day program to figure out how to achieve the longer term goals. Space - Clear the clutter. 30 minutes per day, 6 days per week, or equivalent/average. This is Stage One of a longer term strategy of moving towards minimalism, that will be better defined as I work on my SOPs and Epic Quest. GRAPES The methods I will use Goal Tracking - I find spreadsheets (and other tracking aids and methods) very helpful. Spreadsheets were particularly helpful and successful last challenge. It will continue. New tools will be added, MyFitnessPal, in particular is showing good results during my trial run for Zero Week. Real Life Role-Playing - Make my goals stick by gamifying. Accountabilibuddies - Accountability with friendships. It works. PVPs - 20 pound challenge, Heroes v. Villains, No Soda, and YAYOG - These are the central components to my diet and exercise goals for "Energy" above. Epic Quest - Time to review and rework this in light of all that has happened in the last few months. Systems Thinking - Apply my existing knowledge of various systems approaches to management, like ICS (Incident Command System) and Agile sortware development. Learn more about Agile and related methods for additional ideas. The major obstacles to achieving my goals this challenge are also GRAPES Good is the Enemy of the Best - Not going for the top 20%. Trying to do all of the things that are enticing, and not selecting just the best. Realism - Or lack thereof. Too many commitments, too little time really translates to I have just as many hours in a day as anyone else - how do I choose to use them? Attitudes - Resistance, Stubborness, Excuses, Impulsiveness Procrastination - Wasting time because I'm tired or resisting the discomfort of the doing of the thing. Not recognizing that and just dealing with it. Do it, delegate it, or ditch it. Adult up. Expectations - Trying to be perfect, trying to do everything. Sleep Issues and Opposite Schedules - This is a difficult obstacle in my household. My partner and I are on very different work/sleep schedules. This is an external logistical problem as opposed to the others, which are primarily internally generated. It is up to me what kind of grapes I have by the end of this challenge - wonderful wine that will age well, or a batch of sour ones moldering away. One more thing before getting to the kitties and the nitty-gritty of the goals and scoring... I have been missing structural firefighting a lot lately. I'm not quite sure what to do about that, other than to recognize it and roll it into the realm of future possibilities. I have experience and training. I was focusing on wildland training because I felt that was more realistic goal given my age and would be my first choice if I had to pick only one. But if I end up in a small department, as I was before, I will need both (plus EMS) again. I was getting caught up in mental debate over it while looking for pictures for this thread when I found this: She's 68. I've got time. So, in addition to the usual wildland truck porn and forest fire scenarios, you're going to get some structure fire science and apparatus, too. The Lineup: Motivational Mondays Truck Porn Tuesday Women in the Fire Service Wednesday Tactical Thursday Fire Science Friday Safety Saturday and Fire Funnies on Sunday... And, as always, random sightings of wildlife, kitties and other cute critters Oh yeah, the goals. Work Out Like a Firefighter STA-1, STR-1, DEX -1 This challenge overlaps Weeks 16 - 21 of my "Forty Weeks to Fire Fit" program, subsequently referred to as "40W2FF." Most of my activities this time will be part of the PVPs I am participating in, plus any Rangers or accountabilibuddy mini-challenges. My real challenge is to stay within my limits and not let my enthusiasm get me injured. The Durability training, warmups and other preventive measures are designed to avoid injury or overuse, which has been an issue for me the last couple of challenges. Endurance (STA-1) __/18 This six week challenge will be a combination of exercise biking, brisk walking/hiking, swimming, and jump-roping to build my stamina. I can start hiking soon - the weather is starting to cool! The days are still 100 degrees plus, but the nights are getting down into the 80s regularly. Strength (STR-1) __/24 I will be using the bodyweight conditioning program in YAYOG program and PVP this challenge. My ultimate goal by the en of 40W2FF: Durability (DEX-1) __/18 Comprehensive set of warmups, mobility/stability, and “prehab†exercises for an older female athlete. Bone-builders (including jumping exercises); spine/shoulder/hip/knee exercises to maintain joint health; dynamic stretching to increase ROM and overall flexibility; specific exercises for identified weak areas including head/neck/spine alignment and bi-lateral muscle balance, ankles, wrists/hand/grip, pelvic floor, and elbows. I MUST warm up before every exercise session.. Eat Like a Firefighter CON-3(+) I will fuel my body with high-quality, nutrient dense foods with an eye to maintaining endurance and muscle, while trimming off excess weight. I will use the food tracking on MyFitnessPal from the YAYOG PVP to good effect here. Also, the No Soda and the 20 Pound PVP will be part of this goal. Body Composition Mission (1 pt awarded for each % bodyfat dropped, if I can drop 4% then I will take a point from somewhere else. This is a problem I would love to have...) This is my most Mission Critical Goal this challenge. I NEED to drop weight to achieve the progress on fitness goals that I need in the next two challenges. Trying to move the excess bodyweight is the primary reason for the elbow injury that has plagued me over the past three challenges. I could have probably had my first pullup by now but for that, and been ready to go on the HotShot Strength Program in Week 29. That will be a close thing now, if I can achieve it at all in the 40 week time frame. My 40 week end goal is a bodyweight of ~150#, +/-5# as long as my body fat % is at 20% or less using the U.S. Navy Body Fat Calculator. This tends to be a little under actual, so a DEXA scan would be even better, acceptable BF% < 24%. Goal for this challenge is to drop my BF% by at least 3 percentage points, to 31% or less. This will be from a combination of fat loss (primarily) and lean mass gain. (The following was calculated using US Navy Body Fat Calculator, it is an estimate. I think the calculator is somewhat overestimating my recent fat loss/lean muscle gain, but that it will all even out by the time I reach my goal weight.) Current Body Composition - 09/14/2014 Total Mass: 185 lbs. Lean Mass: 121 lbs. Fat Mass: 64 lbs. BF% = 34% Waist = 35" Hips = 42" Neck = 16" Height: 5'6 3/4" Short-Term Goal Body Composition - 10/26/2014 Total Mass: 174 lbs. Lean Mass: 122 lbs. Fat Mass: 52 lbs. BF% = 30% Waist = 32" Hips = 40" Neck = 15" Height: 5'6 3/4" When Joined Nerd Fitness - 05/31/2013 Total Mass: 206 lbs. Lean Mass: 107 lbs. Fat Mass: 99 lbs. BF% = 48% Waist = 42" Hips = 46" Neck = 16" Height: 5'5 3/4" LONG TERM GOAL (Estimated) - 03/08/2015 Total Mass: 150 lbs. Lean Mass: 120 lbs. Fat Mass: 30 lbs. BF% = 20% Waist = 27" Hips = 37" Neck = 14" Height: 5'6 3/4" Ungraded extra - Achieve another 42 days of my 365 total on the No Soda PVP. Starting at 154 days, going for 365. Should hit the halfway point during Week Five of this challenge. Rock the Acronyms Like a Firefighter STR-2, STA-1, CON-1, CHA-3, WIS-2 As I said before this is a MAJOR OVERHAUL. I will salvage what I can of existing systems, but there is a lot that will simply be discarded during mop up operations. STEAMS (STR-2, STA-2, CON-1, WIS-1) S is for SOPs (STR-1) By the end of this challenge, create a working draft of a set of personal SOPs, including a set of new morning and evening routines that support the new life I am building. T is for Time (STR-1) By the end of Week One, have a new working daily and weekly schedule in place. At a minimum it will include set business hours and deadlines for various projects, including the Fight the Fire app and my iOS course homework. Also by the end of week One, I will have completed the first ebook that I have checked out on Amazon's unlimited service and implemented the time saving ideas that I choose from it. I will do the same with the remaining five books over the remaining five weeks. This sounds like a lot, but they are shortish productivity books, primarily on ways to use to-do lists. If I can find a good technological tool for time tracking, that will be a plus, as will getting my kanban board back on track, and/or applying other agile or lean tools and methods. E is for Energy (CON-1) This is mostly covered in my Fitness and Body Composition Quests above. The one thing that needs addressed in this section is Rest/Sleep. I must get at least 45.5 hours of sleep per week; this will be graded. Given the ongoing work schedule realities at home, I am not going to grade my curfew, bedtiime and lights out, but I will track them for further data and to see how I can make improvements. A is for Awareness/Attention (WIS-1) At least 15 minutes per day of meditation and/or journaling/sketchnoting/mandala or other drawing/visual journaling method M is for Money (WIS-1) Complete the Thirty-One Days to Fix Your Finances 31 day program to figure out how to achieve the longer term goals. S is for Space (STA-1) At least one half-hour per day (on average) of decluttering and improving my personal space (includes car, computer, drives, devices), and/or scanning papers/books and towards my ultimately paperless office and digitized media library. This beyond my daily 15 minute clutter patrol and regular household tasks. I am losing precious time dealing with clutter and maintaining things I don't need or no longer use. It wastes huge amounts of my time and energy, so it gets its own category. I know better than to carry unneeded gear in my pack or on my truck. I need to treat my living space the same way. Have less, to do less, to be more. Of the above, I anticipate Sleep ("E is for Energy") to be one of the most crucial, as well as one of the most difficult to achieve during this challenge. I want to be: But, if not that, at least: Play Like a Firefighter CHA-3 Firefighters work hard and play hard. Lately, I have been telling a lot of other people that they need to have more fun in their life. I need to take my own good advice... Make working out more fun... Make eating more fun... Make rest and recovering more fun and my daily life more fun... Create more, relax more Thus the very social aspects of GRAPES (PVPs, Accountability Groups, and Role Playing), and the inclusion of my creative and recreational goals under my Epic Quest. GRAPES (DEX-1, CHA-2) These methods are largely ungraded, as most are already integrated into the objectives in STEAMS. However, E is an exception. My Epic Quest is the logical place to append my creative and recreational goals for this challenge. G is for Goals Tracking R is for Real Life RPG A is for Accountabilibuddies P is for PVPs E is for Epic Quest S is for Systems Thinking Continue Creating the "Fight the Fire App" (CHA-1) Ultimate Nerd Cred. Take the iOS programming course...once per week. Create Something (CHA-1) Writing and Arting. At least once per week per each. With Crossguild Artists Creativity AllLevel Art Collection. I've been itching to do some artwork for the games, try my hand at some graphic novel style artwork to go with my writing...I'll be happy to just get some sketching in to clarify my story ideas for myself and my writing group. And that is the other piece of this - Digital Storytellers meetup counts (every other week), plus a little more writing on top of that. With everything I've got going I don't expect to do a lot, just some. I'm thinking somewhere between Wonder Woman comic book art and a grittier more photo-realistic look for my bad ass ranger/warrior woman heroine Which brings us to those other fun physical skills that didn't fit into my Fire Fit Goal... Tai Chi and Other Fun Physical Activities (DEX-1) At least once per week. Tai Chi Saber, belly dance, whatever, as long as it is fun! GRADING: The specific, measurable steps that correspond to the above goals and objectives will be graded with the standard A, B, C, D, or F system using the usual percentages. How do I manage to turn these topic posts into such ginormous brain dumps? I don't know. It is getting a little out of control. Just a couple of thoughts before I close, though. I started this thread on Sept. 11th, anticipating that I would get it done that day. Didn't happen. You always think there is tomorrow... Those dreams that you carry around in your head, they need to happen sooner, rather than later. Make time for what is most important to you. Tell the people you care about how you feel. Every day. Love you guys. I appreciate all your support. You inspire me to keep at it when things get tough. Now let's get out there and destroy those obstacles and be awesome!

Introduction: My name is Emily and I am a 21 year old university student. This is my first challenge and I’m excited! I spent a lot of time as a teenager being self conscious about my body (although I wasn’t that overweight) but it’s stuck with me, even though I’ve arguably gotten in much better shape/shaped out since. I joined the rebellion because I finally found a fitness path that I enjoy and I want to make a permanent change in my lifestyle. Main Quest: Do 50 pushups in a row, do 1 unassisted chin-up, and run 5k in a row Quest 1: Do at least 30 pushups every day (10x3), as well as test how many I can do in a row every day (currently up to 20-25). When I can do 30-35 pushups, change to 40 pushups every day (10x4). A: Complete pushups 7 days a week B: Complete pushups 5 days a week C: Complete pushups 3 days a week Quest 2: Use the chin-up assist machine every time I go to the gym and do 3 sets of my minimum weight each time. Continue to decrease weight as necessary until I can do them unassisted. A: Go to the gym 3 days a week B: Go to the gym 2 days a week C: Go to the gym 1 day a week Quest 3: Run/walk 5k at least twice a week. Even if I have to walk part of it, I’ll be able to run a little farther each time until I can run the whole way through. I just want to boost my cardio a bit. A: Run twice a week B: Run once a week C: Use the elliptical for 20 minutes instead Life Quest: Spend less time on Reddit and more time doing my university readings. I’ll start reading Brave New World and 1984 on my phone ebook reader so I won’t open my Reddit app. Will update post if any additional books are read (or if I decide to actually read my textbooks instead). Motivation: I want to be a supergirl! I want to be ridiculously strong and make my boyfriend proud of my strength. I want to look more toned and fit rather than flabby. I also want to spend more of my time being a productive person rather than a person who procrastinates. I just want to be more proud of myself and heal the relationship between me and the body I’ve spent too much energy being self conscious about. If anyone wants to make excessive Game of Thrones references at me or discuss GoT conspiracy theories, feel free My boyfriend is sick of hearing it, haha

Well, I'm old. I have never struggled with weight, activity levels, paunchy middle, etc. I had children later in life and so my shape has spread out, quite a bit. I am here to get a bit of spring back in my step. A bit late to the party but here I am! Quest 1: CARDIO at least 3 days a week, EVERY WEEK(FOR 45 MINUTES). I was regularly attending a kickboxing class and my cardio was better than it probably has been in many many years. I have started a stay at home job and the hours at class don't work for me so I didn't substitute. I just dropped it. Quest 2: No dairy and limited carbs I just feel better with no dairy and limited carbs, keeps my bloated old lady belly to a minimum. Quest 3: I'd love to be able to jog a whole mile without stopping. Runners leave me in awe.... I've done a couple of 5K fun runs and I did a kinda jog/walk combo. I would love to be able to jog even ONE WHOLE mile without stopping. Glad to be here!! Thanks for reading..........

Fire Fit in 40 Weeks continues, with essentially the same structure as last challenge. But, I am making it more streamlined and simpler to track by using a spread sheet. What!? I know that doesn't sound so monumental, but I have been "going to do that" for two challenges now. This time it happens. It has to, because I have so much to do that it is the only way I can see to track everything. Boring, stupid, old spreadsheet. However, what would my thread be without the ShadowLion Fire Science Show and Extravaganza? Truck Porn Tuesday will continue, along with some new features to keep me reviewing my fire science and producing more fire-related entertainment for your enjoyment and edification! And, expect to see more on "Fight the Fire," the wildfire strategy and simulation app that came out of the recent Startup Weekend I participated in, and will be continuing to develop with my team. Your feedback last challenge has already had an impact on something that I hope will save lives through educating tens of thousands of people about wildland fires and fire safety in a fun and entertaining way. Not only will I have to keep whipping this 55 year-old body back into shape in order to accomplish my MAIN QUEST of returning to Wildfire Academy in March of 2015 and emerging recertified as a wildland firefighter, I must also become a master of space, time, energy, attention, and money management. This challenge I will focus on Space. I will get my living environment optimized for greater efficiency and effectiveness, to support my main quest. Why? Right now, this is the scene about five miles away from my mom's place and the piece of property I own... This is what I want to be doing next summer... There are just some things you can't explain. Things that go deeper than words, That may appear unrealistic, foolish, even dangerous to others. But if it is your quest, your destiny, you must pursue it. Or forever wonder what might have been... Motivation My motivation is simple: I want to fight fires again. To that end, my current Main Quest encompasses a 40 week program to get me "fire fit" - physically, mentally and spiritually - and ends in my attending the Arizona Wildfire Academy in mid-March of 2015 ready to pass my Work Capacity Test, so that I can re-qualify as a wildland firefighter. I plan to be ready to go for wildfire season 2015 in the southwest U.S on either a Type 2 hand crew or, most likely, a wildland engine crew. Additional details in my Battle Log. The below was finalized July 31, 2014 As Chris-TIen Jinn helpfully pointed out, there is great value in leveraging my vision of where I want to be to help me focus on what I need to be and do now. I can utilize the power in my past knowledge, experience, and associations to overcome my current doubts, fears, and deficits. Thus, I have reworked some of my goals to better reflect the fact that I already know where I want to be, literally and figuratively, in March of 2015 and what it takes to get there. The obstacles I need most to overcome are within my own mind. As in martial arts, where the mind goes, the body follows... Work Out Like a Firefighter STA-3, STR-2 This challenge overlaps Weeks 9 - 14 of my "Forty Weeks to Fire Fit" program, subsequently referred to as "40W2FF." I have backed off of my gradual program of building heat tolerance for exercising outdoors in the high temperatures of a Phoenix, AZ summer, realizing that a higher priority task right now, and crucial to my safety, is to lose more weight. Last challenge, I was in danger of falling off my program simply because the heat and humidity that comes with the summer monsoon was stressing my body and my mind. I was finding it extremely difficult to keep a consistent exercise program going without being wiped out for the rest of the day or grumpy and snappish because I was dreading going out in the heat. I reevaluated my main quest. Was this an indication that my overall goal was wrong (I will have plenty of heat to deal with out on a fireline!) or that there was something with my plan that needed fixing? I knew that I could handle the heat before, what was different now? I was carrying an extra 40 pounds, and was out of shape. So, I switched up my endurance program to less outdoor walking and jogging, and more exercise bicycling. The bonus of that approach has been that I have started losing weight again. Odd, but I can have the same metabolic cost walking or biking, but I seem to lose weight more easily with the biking. Go figure - I will go with what works. I will work in activities from the Rangers mini-challenges here and can count them towards my totals, so as to avoid injury or overuse, which has been an issue for me the last couple of challenges. Endurance (STA-3) __/18 For wildland fire suppression, endurance is the primary focus, as opposed to the sheer strength demanded by structural firefighting. Weeks 1 - 6 of Endurance, Phase 2 of 40W2FF coincide with this challenge. 2-4 workouts per week, of varying intensities as per my periodization schedule. Phase 2 Begins - Weeks 1 - 6 of a 16 week program of successively faster and longer intervals. Success at the end of 16 weeks will be having increased to continuous jogging for a distance of 5K, with an average heart rate of 145 or below, and a peak HR under 155. Goal time: < 40 minutes This six week challenge will be a combination of exercise biking, brisk walking/hiking when I am in the high country, swimming, and jump-roping to build my stamina for returning to outdoor workouts of walk/jog intervals during the next challenge. So I can start hiking once the weather cools down a bit... Strength (STR-2) __/18, __/1,000 I completed the Phase 0, a pre-conditioning program and entered the first phase of a two phase body weight strength program last challenge. These are timed to reach my goal of starting the Hotshot Strength program (Phase 3) at Week 29 of my 40 week program. Weeks 5 - 10 of Phase 1 coincides with this challenge. 3x per week. Phase 1 Strength (STR-1) - 12 week assisted exercise program of knee-pushups; assisted pull-ups, grip hangs and rows; modified dips; lunges and variations. Additionally - squats, planks, sit-ups, burpees and variations. This will kick things up a notch and prepare me for an increased focus on strength training in Phase 2. 1,000 Burpees (STR-1) - Just what it says. This should get me past the knee-pushup barrier, with the bonus of enhancing my endurance, as well. If I get bored, or feel I need to supplement/complement my other exercises, I can add in variations to the standard burpees. Eat Like a Firefighter CON-2 I will fuel my body with high-quality, nutrient dense foods with an eye to maintaining endurance and muscle, while trimming off excess weight. Body Composition Mission (CON-2) My 40 week end goal is a bodyweight of ~150#, +/-5# as long as my body fat % is at 20% or less using the U.S. Navy Body Fat Calculator. This tends to be a little under actual, so a DEXA scan would be even better, acceptable BF% < 24%. Goal for this challenge is to drop my BF% by at least 3 percentage points, to 33% or less. This will be from a combination of fat loss (primarily) and lean mass gain. (The following was calculated using US Navy Body Fat Calculator, it is an estimate. I think the calculator is somewhat overestimating my recent fat loss/lean muscle gain, but that it will all even out by the time I reach my goal weight.) Current Body Composition - 07/28/2014 Total Mass: 188 lbs. Lean Mass: 120 lbs. Fat Mass: 68 lbs. BF% = 36% Waist = 36" Hips = 43" Neck = 16" Height: 5'6 3/4" When Joined Nerd Fitness - 05/31/2013 Total Mass: 206 lbs. Lean Mass: 107 lbs. Fat Mass: 99 lbs. BF% = 48% Waist = 42" Hips = 46" Neck = 16" Height: 5'5 3/4" GOAL - 03/08/2015 Total Mass: 150 lbs. Lean Mass: 120 lbs. Fat Mass: 30 lbs. BF% = 20% Waist = 27" Hips = 37" Neck = 14" Height: 5'6 3/4" Non-graded extras Achieve another 42 days of my 365 total on the No Soda PVP. Research nutrition, macros in particular, so I can match my diet better to the phases of my training. I want to experiment with at least one day per week of vegetarian eating and play with various combinations of macros to see how my body responds at different points in my training. Ideally, I will figure out an eating plan that will be useful as the intensity of my endurance and strength training increases. I want to read the "Engine 2 Diet." Recover Like a Firefighter WIS- 2, CHA-1 Recovery or "Rehab" is planned into the management of every incident. You can't expect human beings to work hard under trying conditions without providing for adequate rest and recovery time. As it was last challenge, this may well be the hardest part of my challenge. I need to change my habit of staying up late to work or research or write or whatever until the wee hours of the morning and then turnaround and be up at 6:30 or 7 am. I regularly get by on just 4 or 5 hours of sleep a night during the week, then crash on the weekends. I did well the first four weeks of the last challenge on rest, but have struggled with it since, particularly with sleep. Yes, I need to change this. I also know the changes that are coming in mine and my partner's work schedules. I don't think I can enforce the kind of program I had last challenge, so I am going to try a softer approach. For this challenge I will track, observe, and experiment as part of an ungraded sleep goal. I will focus my recovery efforts on stress reduction, resiliency, and better time management, in preparation for sleep to be a bigger focus next time. Rest, Recovery and Resilience (WIS-2, CHA-1) Adequate rest and recovery are critical to my success, as are providing for good time management, stress control and resiliency. Rest/Recovery (WIS-1) Two cheat meals and one indulgent treat per week are not only allowed, they are encouraged. I am required to take at least one full day off of exercise per week, two if showing signs of undue fatigue or of developing any injury. (Situational Awareness applies to one's body, too!) Ungraded Extra as preparation/trial run for next challenge Curfew/Bedtime/Lights Out - These are not synonymous. Curfew means I must "be in the house." Screens connected to the outside world must be turned off. Bedtime means actually in bed, but I may read, journal, meditate, or pray until lights out. Lights out - Dark, quiet, eyes shut, and brain powered down. Curfew is one hour before Lights Out. Bedtime can be any time between Curfew and Lights Out. Curfew - Midnight Bedtime - 0030. Lights Out - 0100 Wake Up Time - 8 am Naps are fine, if needed Resilience (WIS-1, CHA-1) (Attitude and Stress Management/Personal Space Rehabilitation) To stay positive and not succumb to my depressive tendencies, or my doubts or fears about what I am attempting, I must cultivate inner strength and resilience. To stay peaceful and calm in the midst of great change and effort, I will manage my schedule and environment for enhanced productivity and streamlined maintenance. I will utilize the fantastic support network that is Nerd Fitness by actively participating in my guild, my accountabilibuddy groups and my PVPs. (Linked in my signature.) At least 15 minutes per day of meditation and/or journaling/sketchnoting/mandala or other drawing/visual journaling method (WIS-1) At least one half-hour per day (on average) of decluttering and improving my personal space. This beyond my daily 15 minute clutter patrol and regular household tasks. I am losing precious time dealing with clutter and maintaining things I don't need or no longer use. I know better than to carry unneeded gear in my pack or on my truck. It wastes time and energy. I need to treat my living space the same way. Have less, to do less, to be more. Space, the final frontier... (Thank you, AnnieP!) Play Like a Firefighter DEX- 1, CHA-3 Firefighters work hard and play hard. You learn to take the fragility of life seriously, yet in stride. You learn what is important, and that tomorrows are not a given. Those dreams that you carry around in your head, they need to happen sooner, rather than later. Lately, I have been telling a lot of other people that they need to have more fun in their life. I need to take my own good advice... Make working out more fun... Make eating more fun... Make rest and recovering more fun and my daily life more fun... Create more, relax more, Tai Chi and Other Fun Physical Activities (DEX-1) At least once per week. Tai Chi Saber, belly dance, whatever, as long as it is fun! Create Something (CHA-1) At least once per week. With the Renaissance Rebels! Continue Creating the "Fight the Fire App" (CHA-2) Ultimate Nerd Cred. Take the iOS programming course...once per week. Document Like a Firefighter - Stupid Simple Spreadsheet WIS- 1 DONE 7/31/2014 If it isn't documented, it didn't happen! That is a common saying in fire and EMS. I need streamline my documentation and I have been procrastinating. No more! The Stupid Simple Spreadsheet MUST be done by Midnight, July 31, 2014 = 1 Point WIS. Spreadsheet Done, Posted, Shared @ 2358 MST, July 31, 2014 Yay! I got my Stat Point! (Just barely!) All of my activities for this challenge are quite simple to determine on a day-to-day basis: "Was X scheduled for today? Did I do X today?" Yes or no. I will log my progress in my challenge spreadsheet. Each goal will be graded with the standard A, B, C, D, or F system using the usual percentages, and points awarded accordingly.

Hey Guys, I just started a bit of weightlifting and working on pull-ups/chin ups. Even though I''m not lifting too heavy yet, I'm already seeing callouses form. My friend who is "training" me suggested that I get gloves, but I'm not sure what kind I should buy and I don't want to spend a ton of money on something that won't work for me. I'm a female with very small hands and I'm afraid some of the gloves that have a lot of padding would interfere with my grip. I also don't want to go too expensive, preferably under $20. However, if the gloves are literally the best thing since sliced bread, I'll go over the $20. Does anyone have any recommendations? Thanks!

Hey ladies....So need some advice. I'm a little in a funk today, it's that hormonal time, where all I want to do is cry and hit my bed and be in a pocket of sleep. It doesn't help I am having the "case of the Mondays". I'm forcing myself to get to the gym, but on days like theres how do you get yourself motivated? I've been doing reall well on going and working out and eating well, but I've hit that dreaded week. HELP!

Last challenge, I decided that I was going to add an appearance goal to my next quest. Because, hey, every gal wants to look good when she's got a big night out... Whether it's a smokin' date... with a hot guy... Or just an excuse to go out with the girls To check out the latest in fashionable footwear. Let's face it. A power suit conveys authority. But there are those times when you just want to get down and dirty... And cruise through town driving a screaming red truck with the biggest engine you can find. Even if no one understands what you really do... The celebrities you admire... Why you go to places everyone else is leaving They don't understand what's important to you: "They're just some old trees," they say. "What's one deer worth?" "There are so many other ways to make friends and serve your community..." There are just some things you can't explain. Things that go deeper than words, That may appear unrealistic, foolish, even dangerous to others. But if it is your quest, your destiny, you must pursue it. Or forever wonder what might have been... Motivation My motivation is simple: I want to fight fires again. To that end, my current Main Quest encompasses a 40 week program to get me "fire fit" - physically, mentally and spiritually - and ends in my attending the Arizona Wildfire Academy in mid-March of 2015 ready to pass my Work Capacity Test, so that I can re-qualify as a wildland firefighter. I plan to be ready to go for wildfire season 2015 in the southwest U.S on either a Type 2 hand crew or a wildland engine crew. Additional details in my Battle Log. (Many additional details - you have been warned.) Firefighters Train Hard to Work Hard STA-3, STR-2 This challenge overlaps Weeks 2 - 7 of my "Forty Weeks to Fire Fit" program, subsequently referred to as "40W2FF." Included in my program is a gradual ramp up in order to build the necessary heat tolerance for exercising outdoors in the high temperatures of a Phoenix, AZ summer and altitude tolerance for the 4 - 6 days per month that I will be at 7,000 ft. above sea level in Flagstaff, AZ. I will provide details of my use of a breathing trainer, heart rate monitor, and all the other geeky stat stuff of my program. (Oh, ye Gods and Goddesses! The Nomograms!) If you have a particular question, just ask. Many moons ago I used to be the training officer in my department and I love to pontificate... Endurance Just Might Save Your Life (STA-3) For wildland fire suppression, endurance is the primary focus, as opposed to the sheer strength demanded by structural firefighting. Weeks 2 - 7 of Phase 1 coincide with this challenge. Phase 1 - 8 week program of walking transitioning to walk/jog intervals. Success will be being able to walk/jog in intervals for a distance of 5K, with an average heart rate of 145 or below, and a peak HR under 155. Goal time: < 45 minutes Strength Could Well Save Someone Else's (STR-2) A pre-conditioning program and two additional phases of a body weight strength program timed to reach the goal of starting the Hotshot Strength program (Phase 3) at Week 29 of my 40 week program. Weeks 2 - 4 of Phase 0, and Weeks 1 - 3 of Phase 1 coincide with this challenge. Phase 0 - 4 weeks of continued injury recovery and pre-conditioning program utilizing exercises from “Durability†section below. Focus on getting elbows to withstand pushups and pull-ups by dropping back and then gradually progressing from wall pushups and lightly weighted rows; establishing base of low set and rep numbers on the other exercises. This is early stage stuff while I establish my top priority right now, the base aerobic levels of my endurance program. Phase 1 - 12 week assisted exercise program of knee-pushups; assisted pull-ups, grip hangs and rows; modified dips; lunges and variations. Additionally - squats, planks, sit-ups, burpees and variations. This will kick things up a notch and prepare me for an increased focus on strength training in Phase 2. Firefighters Take Good Care of Their Rigs CON-5 Care of your vehicle is mission critical. Fueling it right, maintaining all of its systems, having every piece of equipment anchored, in the right place, and in good working order is of the highest priority. I will fuel my vehicle with high-quality, nutrient dense foods with an eye to maintaining endurance and muscle, while trimming off excess weight. I will learn to tailor my macros to the phases of my training. Keep the Crud Out of the Tank! (CON-1) No Soda PVP Achieve another 42 days of my 365 total on the No Soda PVP. This is a reduced point number from last challenge (CON-5) because it is so much easier now! Change the Oil and Lube the Chassis Regularly, Check All Fluids and Maintain Recommended Levels (CON-2) Durability (CON-1) Comprehensive set of warmups, mobility/stability, and “prehab†exercises for an older female athlete. Bone-builders (including jumping exercises); spine/shoulder//hip/knee exercises to maintain joint health; dynamic stretching to increase ROM and overall flexibility; specific exercises for identified weak areas including head/neck/spine alignment and bi-lateral muscle balance, ankles, wrists/hand/grip, pelvic floor, and elbows. I MUST warm up before every exercise session. Fluids (CON-1) Optimize H2O intake. Consume between 80 and 96 oz. of water on "normal" days; up to 128 oz. or more on high activity days in hot, dry conditions. Keep in mind that, if I were a vehicle manufactured in 1958, I would be considered an antique. Humpf... There are those that would consider me irreparable, over-the-hill, not worth restoring... Or only fit for a parade... I aim to prove them wrong! Body Composition Mission (CON-2) My 40 week end goal is a bodyweight of ~150#, +/-5# as long as my body fat % is at 20% or less using the U.S. Navy Body Fat Calculator. This tends to be a little under actual, so a DEXA scan would be even better, acceptable BF% < 24%. Goal for this challenge is to drop my BF% by at least 3 percentage points, to 36% or less. This will be from a combination of fat loss (primarily) and lean mass gain. (The following was calculated using US Navy Body Fat Calculator, it is an estimate. I think the calculator is somewhat overestimating my recent fat loss/lean muscle gain, but that it will all even out by the time I reach my goal weight.) Body Composition - Current Total Mass: 190 lbs. Lean Mass: 116 lbs. Fat Mass: 74 lbs. BF% = 39% Waist = 37" Hips = 43" Neck = 15" Height: 5'6 1/2" One Year Ago Total Mass: 206 lbs. Lean Mass: 107 lbs. Fat Mass: 99 lbs. BF% = 48% Waist = 42" Hips = 46" Neck = 16" Height: 5'5 3/4" 2004 (Fire Academy) Total Mass: 152 lbs. Lean Mass: 117 lbs. Fat Mass: 35 lbs. BF% = 23% Waist = 28" Hips = 37" Neck = 13" Height: 5'6 3/4" GOAL Total Mass: 150 lbs. Lean Mass: 120 lbs. Fat Mass: 30 lbs. BF% = 20% Waist = 27" Hips = 37" Neck = 14" Height: 5'6 3/4" Non-graded extras I want to experiment with at least one day per week of vegetarian eating and play with various combinations of macros to see how my body responds at different points in my training. Ideally, I will figure out an eating plan that will be useful as the intensity of my endurance and strength training increases. Firefighters Always Keep A Reserve of Water in Their Tank; They Top Off Their Tank at Every Opportunity DEX-1, WIS-2, CHA-2 You never run your water tank or other water source completely dry. Never. Otherwise you risk not having enough water for your own protection if things suddenly go south. You always keep that 100 gallon reserve available and you top off your tank at every opportunity. This may well be the hardest part of my challenge. I tend to go all out and to burn the candle at both ends. I will not succeed in my quest if I continue to do that. If I do, I will get injured or sick and will not be able to keep the pace I need to keep. I need to change my habit of staying up late to work or research or write or whatever until the wee hours of the morning and then turnaround and be up at 6:30 or 7 am. I regularly get by on just 4 or 5 hours of sleep during the week, then crash on the weekends. Rest, Recovery & Relaxation (WIS-2, CHA-1) Adequate rest and recovery will be critical to my success, as will providing for regular relaxation and recreation. Rest (WIS-1) Curfew/Bedtime/Lights Out - These are not synonymous. Curfew means I must "be in the house." Screens connected to the outside world must be turned off. Bedtime means actually in bed, but I may read, journal, meditate, or pray until lights out. Lights out - Dark, quiet, eyes shut, and brain powered down. Curfew is one hour before Lights Out. Bedtime can be any time between Curfew and Lights Out. Lights Out for Week One is 1:30 am, Week Two - 1:00 am, Week Three - 12:30 am, Week Four - midnight. At the end of Week Four, I will determine if I want or need to go any earlier for Lights Out. Going to bed much earlier messes with my wind down from work. (Often don't get home until 9:30 or so at night.) Wake Up Time is 7 am for Week One, 6:45 am for Week Two, 6:30 for Weeks Three through Six. Naps are fine, if needed. And, I reserve the right to adjust these times as I go along, as long as it is to increase my total sleep time overall. Recovery (WIS-1) Two cheat meals and one indulgent treat per week are not only allowed, they are encouraged. I am required to take at least one full day off of exercise per week, two if showing signs of undue fatigue or of developing any injury. (Situational Awareness applies to one's body, too!) Recreation (CHA-1) I must take a daily half-hour of recreation time and at least half a day per week of complete restorative down time, preferably much of that fully present with my partner. This is the time for all/any of those fun, relaxing, entertaining and/or creative things that get shoved aside by extra work, low priority household projects, ruminating, obsessing, surfing the net, mindlessly playing games or watching TV that one or the other or both of us don't even enjoy all that much. It's just habit. No more. No multi-tasking, no computer. No business activities, no studying, no housework or little nagging projects, or vegging out in front of the tube. No exceptions, no excuses. This time is my 100 gallon reserve. Attitude and Stress Management (DEX-1, CHA-1) To stay positive and not succumb to my depressive tendencies, or my doubts or fears about what I am attempting, I must cultivate inner strength and resilience. To stay peaceful and calm in the midst of great change and effort, I will manage my schedule and environment for enhanced productivity and streamlined maintenance. I will utilize the fantastic support network that is Nerd Fitness by actively participating in my guild, my accountabilibuddy groups and my PVPs. (Linked in my signature.) Daily Routines (CHA-1) Keep to a set of morning and evening routines that encapsulate recurring chores and desired actions into a simple, easy to follow checklist format. Besides carrying forward my kanban board, clutter patrol, and other good habits I have built in the last year, these routines also include a choice of tools for mental resilience and stress reduction - meditation, journaling, breathing exercises, inspirational reading, etc - of which I will do at least one once per day for a minimum of 10 minutes. These are mix and match, in any combination to reach the 10 minutes, for now. I hope that experimentation this challenge will give me clues as to which ones to focus on in more depth in future challenges. And I have set the bar low. I can always do more if time allows or I need the boost. Tai Chi (DEX-1) I considered including this under "Durability", but decided that it deserved a point of it's own. It is moving meditation, stress reduction, and a workout that can range from light recovery to challenging dynamic strength and flexibility, all in one. At least twice per week. This challenge is far more complex than I originally intended, and that is after I cut out a lot of stuff! I had great success last challenge with simpler, more focused goals, but I believe the quest I have chosen requires all of the above, and probably quite a bit more. For now, it is enough. The studying that I need to do, the drills, all of the other things can wait a little while so that I can get the central component firmly in place, my physical training. Everything else must serve and support the establishment of that. Once I am sure that is complete, then I can add in other things. Oh, and that appearance goal is going to be an un-graded mini-quest with the Renaissance Rebels. All of my activities for this challenge are quite simple to determine on a day-to-day basis: "Was X scheduled for today? Did I do X today?" Yes or no. I will log my progress in my challenge spreadsheet (currently under construction and to be finished prior to the challenge start). Each goal will be graded with the standard A, B, C, D, or F system using the usual percentages, and points awarded accordingly. And just because this is Nerd Fitness: (Cue Star Wars Theme...) Heh, heh. After three challenges of trying, I'm putting some of that Digital Storytellers learnin' to use. I've finally got myself a themed quest... And, oh, the truck porn that awaits!

Hey ladies, So I am working on getting myself running, but in general working out the sports bra I have isn's that supportive. I am a busty girl, 40D, and I have seen a few online ones that had great reviews but I'm still skeptical on how true to size they are in such. Does anyone have this problem? Any suggestions to what I should look for?

Um...well this post will be personal for me, but I feel that NF is a safe place to ask for advice in this matter, so here goes. Well first of all, I am a late bloomer when it comes to boys. If a handsome man rolled up in a awesome work truck, I would notice the truck before him. Don't know why. But now I'm actually starting to notice them and wanting them to notice me. But that's one of the problems, guys don't notice me. I come off as a friend rather than marriageable material. And then the guys who've chatted with me online (not NF men, their all gentlemen thank God!) only want to hang out in order to get in my pants. And these are gamers and comic book freaks (not worthy of being Nerds!). I know I'm not pretty, and the guys I like are not looking for girls like me. But if I do meet a guy I like and he actually wants to get to know me, what do I do? What's a date usually like? What do I wear? Just anything you guys can tell me would help immensely! I've never been on a date, and I'm not ashamed to admit it I'm a virgin. Being a Christian I believe in sex after marriage. So on a date how do I identify if a guy is trying to hint that he wants more? Should I just tell him straight up what my rules are? I am so at a loss.... Also how do I look like a girl? If you look at my photos in my gallery you'll notice that pants and baggy shirts are a second skin to me. And make up is really foreign to also. Please help!

I've been powerlifting since last July. I love it, and am in love with my strength gains. My squat, for example, went from an empty bar 45# bar to 135# in that time. My big problem is diet. I can't seem to make gains in muscle without gaining fat, too, and I haven't been able to lose fat without a diet so extreme that I stop lifting entirely during my cutting phase. I've been going in cycles: a few months of lifting followed by 2-4 weeks of cutting to get rid of the fat I gained. My usual diet during the strength-gain phase is based on my bodyweight in grams of protein and all the fruits and veg I want. I only eat starch before and after workouts. I usually have 1-2 higher carb days during the week. If I eat less than this, I can't make my lifts. When I eat like this I gain strength like crazy, but the fat comes with it. I'd really appreciate any advice. Thanks, Aimee

A restless night, followed by a hollow day... I live in an island paradise for which many a queen would lay aside her crown. I command the loyalties of free men and women such that no empress could compel. Yet I look across the sand to a clear, cerulean sky and vivid turquoise waters and I am only aware of the dark storm brewing within my mind. I have fine ships and treasure aplenty, and yet... And, yet. What has it gained me to have escaped the confines of that narrow life reserved for so many others of my sex? I pursued freedom on the high seas and won it, only to realize that I am still in chains. My days pass in an endless stream of responsibilities and tasks. There are so many that I must provide for and watch over. Even my twin loves of the sea and of the art of the sword are fading. I no longer take joy in plotting my attacks, nor in my daring escapes. Would that I could find again that glad simplicity of my younger years... But, wait! Have I grown so weary as to have forgotten the simple truth that once filled the sails of my ambition? It is my choice and my choice alone that steers the ship of my future. Dare I take my sword to those things that grind down my days and steal the precious hours of my life? Will I make my fears and failings my new enemy and win my way to freedom and joy once again? Do you dare to become the Pirate Queen of your own life, to cut away all that stands in your way of epic awesomeness? How many ships can you realistically command, anyway? What is your joy? Where is your freedom? What is your true treasure? Ahoy! I'm ShadowLion, and I started this thread after reading a conversation between Starpuck and Wufkar. Their discussion contained this, among other wise and useful insights: I realized how hard it can be to make the sorts of choices that would simplify our days, allow us to take back our freedom, and live life on our own terms. Come on up the gangplank and let's plan our adventure over some rum laced with tea...

Rachel's Battle Log: The quest begins (or rather continues, took me a while to figure out the battle log thing) Starting stats: 30yo female, 5'6, 142lbs Started a 5x5 program a few weeks ago put together by my wonderful powerlifting husband, an avid fan of Mark Rippetoe Max weights so far (lbs): Squat - 100 Bench - 85 Row - 45 OHP - 50 Deadlift - 110 Main Quest I have revised my main quest now that I've done some research on some competitive level female powerlifters in my weight class. At the end of 4 weeks (since I'm already 2 weeks into my current challenge) I would like to increase my lifts to: Squat - 140 Bench - 100 Row - 60 OHP - 70 Deadlift - 140 This will get my squat and deadlift to just about BW. Long term goals are to get to the minimum competitive weights that I've seen so far: Squat - 190 Bench - 110 Deadlift - 230 Side Quests Body recomp through clean eating so I can feel comfortable in my clothes again. (And get those old jeans back on!) Motivation The bicep curling photo is my husband and my inspiration/motivator in this journey (hope he doesn't mind). Will add a pic of myself as soon as I get a chance.

Last July marked the beginning of my NF journey. I was like Luke Skywalker when he first discovers that The Force is real: Excited! Motivated! Unstoppable! Bring on the Empire! But then after plateauing with newbie gains, I became frustrated and impatient. I couldn't get my X-wing out of the swamp no matter how hard I tried. Now I am listening to Yoda. I will move forward with patience and continue to make gains with the slow but steady 5/3/1 program. What I will DO in 6 weeks: I will carry Yoda (Squat 165x5) I will lift rocks (Bench 110x5) I will raise R2D2 (OHP 77.5x5) I will move the X-wing (Deadlift 200x5) I will climb the vine (1 unassisted pullup)

Okay, so according to my therapist three hours a day of exercise is too much. Possibly it's more so because I start with a plan and then I just continue to do whatever I feel most self conscious about. How much exercising does everyone else do? What is a normal and healthy amount of actual exercise. Active lifestyle is one thing, so I like to think, but actually focusing on exercising.

Ok, I'm coming from the n00b zone here. I have a copy of New Rules of Lifting for Women, which I bought months ago and I've read through four times, but I'm still completely lost. I understand sets and reps, and resting, The rest has me utterly confused. I'm also at a disadvantage, as the gym I have membership to is Planet Fitness, so they're really limited when it comes to free weights. It's not the best, but it's what I've got at least for the next year, so I have to do my best with what I have. Any comments or suggestions would be really appreciated. I've been very enthusiastic about getting moving, but I really need to know what I'm doing before I end up wrecking myself. Thanks! - Zuri

I'm posting this on my mother's behalf. She's in her late 50s and recently had a bone density scan done since she has some risk factors for osteoporosis (family history and low body weight--she's fairly short and has always been thin). The scan showed that she has lower-than-average bone density (osteopenia) but not osteoporosis. She already eats pretty healthy and does a lot of running, but she's looking to add some strength training to improve her bone density. She has some dumbbells at home and may have access to a college weight room. She's done some stuff with weights in the past--she can back squat with proper form, for example. Unfortunately I live several states away; if I were back home, I'd be working out with her! As it is, I'm trying to offer long-distance advice and encouragement, but I'm not sure what's best for bone strength. Does anyone have any specific advice on what she should be doing? I've been reading about osteoporosis prevention, and everything mentions strength training, but never with any specifics. I'm guessing free weights or bodyweight training would be preferable to weight machines, and loads should be heavy enough to be challenging--basically, the same things that make up a good strength program. But if anyone has any recommendations, I'd greatly appreciate it!