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Kiwi's 7th Challenge - Kiwi tris harder aka I really wanted to sit this challenge out but knew things would go downhill If I did. I have just spent many weeks on the road and in the air and yesterday finally arrived at my new home in Mexico. I totally fell off the edge of my last challenge so am going to try to pick up things again and get back on track. Long story short I spend a week in bed depressed and have gained heaps of weight. But Im out of that now and am pleased to be finally at my new home. I have rediscovered my love for triathlon after my brief dabble last challenge, thus my new main goal is: Main Goal Compete a sprint distance triathlon (this is probably a long way off more to do with traveling and actually finding a race) And yes that is compete not complete, lets face it Im pretty competitive and miss the racing side of things. Goals - will add points and details in soon. 1) Swim bike run each once a week. 2) Join a gym (hello aircon!) and do 2 gym or body weight exercises a week 3) Diet related goal* - I am thinking about including a 1x week IF (maybe 20 hours/one meal) and I was playing around with this last challenge and quite liked it. Life Goal Be a tourist once a week - Although Im swamped with report writing at the moment, I need to take time out and explore my new home. This means visiting a new place, climbing a mountain, general adventuring, sailing the boat, etc. My adventures here should have some kind of healthy aspect related to them eg walking, climbing etc and not margaritas or tacos*. Other info: So it is CRAZY hot here, and is around 40 degrees during the day and last night we got down to a low of 35 C. So exercising in this is going to be challenging! Im not a fan of sugary electrolyte drinks but perhaps I will need to think about things like that now. Also I guess Im going to have to be up with the sun and exercise as early as possible before it heats up. Also I might be going to Northern Idaho for work with very little notice. But I will deal with that when it happens. * Margaritas and Tacos - my nemesis Corn and sugar. Seriously If Im going to budge the weight I gained last month I am going to have to sort my diet out. I will probably add in a diet related goal here too.

Kiwi’s 5th challenge: Finding my happy p(l)ace in the outback This challenge’s motto: “Don't get stuck in a bog... I'll go for a happy juice jog" Thanks to fellow Scout Aimless for that! OK challenge 5: Last challenge I managed to stop taking my antidepressant meds (tapered down over 6 months) so the aim of this challenge is to look after myself to avoid any relapse. Dr Kiwi prescribes running, healthy eating and some fun strength exercises! #1: Scout Quest 1: 10km speed STA 1 DEX 3 I have found a 10km race on July 7 (only 550km drive away! apparently just around the corner in the outback) and I want to run it quick! I really wanted to do the half marathon but I’m trying to be sensible and increase my distance slowly. Grading is based on time – trying to be realistic, been a while since ran a 10km race without limping or over mega hills. I think my old PB pre-injury many years ago was around 52 mins. A <53 mins B <55 mins C <57 mins #2: Scout Quest 2: Consistent training STA 3 CON 1 In order to achieve goal 1 I need to run 3 times a week (total 18), this continues on from my last challenge goal which I achieved a B and this time I want to nail all 18. I am jumping halfway into a 10km run plan. Usual kiwi grading system. #3: Pull up Quest: Crazy Kiwi STR 3 I have recently rediscovered my love for pull/chin ups (maybe someone can tell me the difference!) I’m going to work on the ones where my palms face me. My 1 set max is currently 5. I want to be able to do 10. In one set. Bring it on. A=10+ B=9 C=8 D=7 Plan for this is doing the NF dumbbell division rank 1 workout 4x week, which includes pull ups twice a week. #4: Level up Quest: Stay Sane. CON 2 CHA 2 Easier said than done – hence the double run goal, running is my happy juice. One way to decrease my anxiety and maintain my meds free status is to reduce the caffeine in my diet. I have returned to being coffee-free but currently have 3-4 cups of tea per day. The focus here is reducing caffeine - I want to taper this off so by week 6 I am caffeine free. In week 6 A= no caffeine, B=2, C=4 total cups o’ tea that week. Bonus Extras Roll legs out with foam roller o’ doom 3 x week so can run Continue to track food everyday using MFP aiming to average 1800-2000 cals <5 alcohol beverages a week

Kiwi’s 4th challenge: Kiwi hits the road. Looks like life is going to be busy and I’m once again off to find gold in obscure parts of the world! Also I want to get back into road running (beep beep) as I’m heading far far away from my beloved beach, so that means that this kiwi is hitting the road. This is going to be interesting as I will not have complete control on the things I usually do (food and time to exercise), so this is going to be a good challenging challenge. Goals #1: Scout Quest STA 2 DEX 2 3 runs a week (total 18) on sealed roads, working on building my road running back up and not irritating old injuries. Usual kiwi grading system. Aim is to complete 3 runs (even if small) as need to build up slowly. #2 Abs Quest STR 4 There is a competition at the gym at the moment for prone holds, I’m currently in 4th spot after a 5 min 30 sec hold (the leader is on 12 mins!) but this got me thinking, I want to be able to do an 8 min prone hold. So A=8mins+ B=7.5+ C=7+ etc #3 Food Quest CON 3 Track track track! Yip it’s writing down everything time. Not sure how much control I will have over my food on the road but if I report on it, I will feel accountable and not eat crap if it is available. So that’s 42 days of food tracking goodness. Going to be a bit generous on the grading since I’m not sure on my Internet access. A= 35+ days logged B= 30-34 C=25-29 etc. Note – I have no intention of tracking calories or anything like that, Im going to try and stay as Paleo as possible as loving the progress I made here last challenge. #4 Level up: Stop procrastinating! WIS 1 CHA 3 Um not quite sure how to attack this, and make it an achievable goal (will think of that later – kidding!) um I guess somehow making a prioritised to do list and rate myself each week on if I achieved things but more importantly if I put things off and if I did fun things (like running) over important things. Could really used some help here on making this goal better and gradable. Perhaps something to do with achieving a number of goals off my bonus extras list. Bonus Extras Complete as many of the following (some of these come under goal 4 for things I have been putting off!) · Work 2 hours a week on my novel (aim: 12 hours total) · Work 2 hours a week on my thesis (aim: 12 hours total) · Continue Stronglifts program 3 x week until I depart NZ and loose gym access · Submit work invoices every 2 weeks · Sort my work visa out · Do my physio for ITB each week – including rolling it out if have access to foam roller. · Make my bed everyday · Take a multi-vitamin everyday · Pay total $3000 off debt · Dress nicely once a week · Eat enough protein Here goes! Also randomly yesterday I felt like a change and went from light blonde hair to very dark red! hehehe its strange everyone is doing double takes - and most people are shaking their heads at me going - what have you done?!?

This is Kiwi reporting for duty - Im a New Zealand Girl, but travel a lot for work and adventure. Im a Scout and am currently undertaking my third NF challenge. As part of this challenge Im tracking what I eat everyday - also running in my trusty vibrams, planking like a boss and attempting to not procrastinate so much! So here I am - I have no intention of tracking calories etc this is just for observation at this stage to I can make small tweaks and learn what I can improve on.