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Found 6 results

  1. Kwesadilo changes up his routine

    Recently, I've been trying to build habits of things I want to do, and I've gotten pretty good at getting to bed at time, programming multiple times a week, and doing yoga multiple times a week. I've been getting to the gym when I mean to lately, but I've been kind of stagnating. I still feel stiff sometimes, but I don't seem to be getting much better at the yoga positions I've been trying. Getting to bed on time and working on programming multiple times a week seem to be good ideas, and I'd like to keep doing those, but I think my lifting and mobility programs could use some work. Goals Lifting: I have stopped making regular progress in all of my lifts at this point. I still make progress intermittently, but it doesn't feel like programming, in that my progress is basically independent of my plans. If I'm being honest, I have not made much progress overall since I finished my linear progression, like 2 years ago, at which point I started a heavy-light-medium split. During that time, none of my lifts have increased more than 55 lbs., and I know I should be able to grow faster than that at this point. I don't think heavy-light-medium is working well for me, and I want to figure out what will work better. My goal for this challenge is to select/design a new program and start trying it. That seems kind of underwhelming, but I don't think that 4 weeks are a long enough time to evaluate whether a program is working well. That's probably what has dissuaded me from experimenting up until now. I'm good at following routines, but committing to a programming change for months when I don't know what the results will be feels very risky. Flexibility: I've been doing the Nerd Fitness Yoga videos for awhile, and for most of that time, I've been able to do the hard ones. I also stretch briefly after lifting on Mondays. Admittedly, I don't always do either of those things exactly the way I intend, but it's been awhile since my flexibility seemed to improve. I still can't sit comfortably on the ground for extended periods of time, and I occasionally feel too tight to get into position properly for squats and deadlifts. My goal for this challenge is to figure out whether I need to change up my flexibility routine. I will still keep doing the routines twice a week, but I want to do some research and figure out whether I could be making more efficient use of my time. A significant part of the routines is warmup or strength work, which I arguably don't need. If I could just stretch quickly after lifting and get the same benefits, that would be preferable to me. Sleep: Same goal as before. Get in bed by 11:30 pm on five nights each week. SICP: Work on SICP for at least 30 minutes at a time, at least twice a week. Not having specific days seemed to work as well as having specific days, so I'll give myself the flexibility to use different days.
  2. maegs rangers up

    I'm carrying over similar goals from the last challenge. I don't have travel or anything planned that will disrupt my schedule in the way I did last challenge, so it makes it a lot simpler to plan out! So that means I have no excuses for not meeting my goals, right? Previous Challenge Stats STR - 31.75 | DEX - 51 | STA - 51.75 | CON - 83.5 | WIS - 55 | CHA - 50.5 Weight - 164lb Waist - 29 3/4" Belly - 33 3/4" Hips - 38 1/2" Thigh - 22 1/2" Body Fat - 26.6% Goals Goal 1: Sleep Sleep is the foundation of everything, and it’s time that I buckle down and just do it properly. I know it effects my abilities mentally and physically, because I’m always tired, so it’s time to see what I can do when I’m sleeping enough. I wake up at 5:30am during the week (sometimes 6:30am if I’m extra tired), so that’s going to drive my bedtimes. I’m not sure how much sleep I actually do need, so I’m going to start with an 11pm bedtime (6.5 hours sleep) and see how that goes. If I need to, I’ll move it earlier in stages until I hit a good spot. CON +3 Goal 2: Cardio Yep, for some reason I decided to play a sport that’s cardio-heavy… So I have to do cardio between now and spring training, otherwise I'll die. I’m thinking 2x 5k, and 3x intervals/HITT/sprints. STA +3 Goal 3: Food Track my food, hit my macros. 2-3 variances a week, depending how big the variance is. Log it, track it, and make sure it’s worth it - quality variances only! Meal prepping is going to be a big part of this one. CON +3 Goal 4: Mobility I have 3 key lower body and 2 key upper body mobility protocols that have really been working for me. Ideally I would do all 3 lower body at a time, and/or both upper body ones, but it takes a bit of time to get through everything, so instead my goal will be to do either my upper or lower body protocols every day. DEX +3 Goal 5: The List WIS +3 Do some baby knitting - socks, mitts, etc. Go through kitchen cabinets - especially the cupboard where all my plastic bags are and the cupboard where my beer/wine empties are Do the mending Clean off the top of my desk and my desk drawers Work on to-read magazine pile Unofficial Goals Grease the Groove - use the damn pull-up bar! On Sunday I was able to do A Pull-up, I want to do more! More NF! Regular updates here and more keeping up with other people's challenges Remember to fill out my Pixel A Day tracker Be on time to Toastmasters Journal once a week The Road So Far Week 1: Official Bedtime 11pm 0/7 5k 1/2 Intervals 2/3 Macros 7/14 Mobility 4/7 The List - no progress Unofficial Pullups 1/7 NF 2/7 Pixel A Day - caught up to Oct 26 On time to TM 1/1 Journal 1/1 Mini - done Week 2: Official Bedtime 11pm 0/7 5k 1/2 Intervals 1/3 Macros 5/14 Mobility 3/7 The List - cleaned off my desk - now to keep it that way! Unofficial Pullups 1/7 NF 6/7 Pixel A Day - caught up to Nov 5 On time to TM 1/1 Journal 1+/1 Mini - done Week 3: Official Bedtime 11pm 0/7 5k 1/1 Intervals 1/2 Macros 9/14 Mobility 1/7 The List - nope Unofficial Pullups 0/7 NF 3/7 Pixel A Day - caught up to Nov 12 On time to TM 1/1 Journal 1/1 Mini - done Week 4
  3. The last challenge went well but there is I need some more work to continue on my journey. I don't have a good theme this but maybe I will find one before this starts. 1. Karate complexes - 3 times a week The kicking complexes do work well for me but I have to do them in order to get the benefits. On top of the kicking complexes, I plan to do katas on those days also aiming for 40 katas a week. I am also coming up with some stance training complexes that I will add to the mix once I figure out how to do them. 2. Circuit training - 2 times per week This time around, I am going to do some sort of strength training two times a week. It can be the inhumane burpee, a kettlebell workout or some form of strength work. 3. Active rest - 2 times a week What I have found in the past challenges is that near the start of week three, my training starts to fall off. I seem to be losing my motivation and my body is just tired. To fix this, I am planing on two days of active rest which will include stretching and mobility work. I have a lot of choices to choose from so this should be a fresh way to do something useful but not drain me like the full out training that I was doing six or more days each week. Teaching Karate might also count as an active rest day, since I am not really training but I am moving around. Extra credit - Write 500 words per week This is one of the things that I have to get back into. The last two challenges showed a little glimmer of hope but now it's time to get real.
  4. NeverThatBored: Action Absorbs Anxiety

    Action absorbs anxiety. My cousin used this phrase recently, and it's a concept I apply all the time, but I'd never heard that phrase before and it's been stuck in my head ever since then. I moved away from my home of 4 years in NY a little under 2 months ago, and it's been a struggle to adjust to being in a new place. I'm staying at my boyfriend's place, but he's the only person I know here. I don't have any friends or family, and I work from home so I don't even have work people to socialize with during the day. Plus, I just had wrist surgery so I haven't been able to go to my usual activities like Aikido. I miss having friends, even just friendly acquaintances, who I could regularly see and spend time around. I miss knowing how to get around. I miss having a familiar grocery store to go to. I miss a lot of things. I knew exactly what I was getting into when I made this decision, but the struggle is still there. I've been doing a pretty good job of exploring the area and getting out. i did some yoga classes for a bit before I had the actual surgery, I've made a list of different parks and such to explore and I've gone to explore them. I've found doctors, etc. But the anxiety's obviously still there, and it builds up when I don't take enough action. So, this challenge is all about taking action. A little background -- I've been focusing on one habit per challenge this year instead of tackling a bunch of things at once: So for Challenge #9, I want to continue to take action in different categories. I'm not sure I can really call this one habit, but whatevs. 1. Fitness I can't do a whole lot with my wrist recovering, sadly including running. So instead, I want to focus on the things I can do. There are two categories. A - Walking. I get 1 point per day that I walk 60 minutes, and I get a second point for any additional 30 minute increments. B - I get one point per other fitness activity I do. I'm aiming for 4/week. I have a weekly stretch video and a yoga video (with slight modifications) that I can do. I can also do some workouts made up of squats, lunges, dead horse crunches, bicycles, flutter kicks, russian twists, etc. since none of those things should bother me too much. I'll be flexible about which ones I do. 2. Food Since I won't need any extra energy for the low intensity stuff described above, it's actually a great time to focus in on diet. If I end the day feeling like I made mostly good choices and with a net positive effect on my waistline, I get one point. If I make a good decision in a restaurant (which is a huge problem area for me) I get an extra point. 3. Work Working from home can be challenging. It's harder to get into the swing of things. I've been working on a project with very few intense deadlines, so that makes it even more challenging. I get work done, but I always sort of feel like I should do more. It's kind of embarrassing because I've always been a hard worker, but between an old manager who never assigned me work and working from home, I've somehow accidentally overridden my good habits with lazier ones. So. I get one point for the morning and one point for the afternoon. I earn these points by doing more than I have to - either helping someone out, or getting ahead on something, or whatever. 4. One-Time Tasks I have some one off things that always need to get done. For example, I'm planning to go to the DMV on Monday to register my car, since that's kiiiind of overdue. Also, there are places I want to explore in the area. This one's harder to score because it's not necessarily something that I need to do daily and the target score will flex depending on my to do list for the week. I'll write out the list later and decide the scoring requirements week by week for that one. 5. Recurring Tasks This can be anything from doing my laundry to doing some extra tidying, etc. I'll get one point per day that I do a recurring chore. I can get extra points for extra tasks. Bonus Points Any time I take an extra action specifically as a way to handle and manage anxiety, I get a bonus point. This can happen across any of the above categories. Rewards I'm planning to figure out some sort of reward system for this challenge. There's a base score I'm aiming for in each category, and then bonus points I can earn in most of them. So I'll create some reward tiers and each extra tier I hit will earn an extra reward. TBD.
  5. The Legend of Annyshay

    Annyshay always knew she was a hobbit. She was born in a sleepy farming town of the Shire. As a young hobbit, she worked the land with her family. Her nose was often firmly wedged in a book, and she fancied herself quite the scholar. When turmoil split her family asunder, she began her apprenticeship and long quest to live a good life. For years, Annyshay found her hobbit-y nature at odds with her training and quest. The confused hobbit struggled through periods of being “good” and keeping perfectionistic track of everything she did. Inevitably, she would lose momentum and return to the joy of second breakfast, elevensies, and her hobbit hole. Somehow, she managed to lose herself amidst all the stress, processed food, sedentary habits, and self-doubt. This was not the good life that she dreamed of all those years ago on the farm. One day, Annyshay was cleaning out a trunk, when she found an old scroll with “For the Rebellion!” on its seal. Filled with curiosity, she brought the scroll to her favorite reading chair, so that she could investigate the matter fully whenever she had a chance. When Annyshay eventually cracked the seal of the scroll, she found it was more than she imagined – a device that allowed her to interact with countless Rebels questing to improve their lives. Although she was cautious at first, the support and tales of these Rebels convinced her to join them. Annyshay learned from her fellow Rebels that she was a Hylian Hero and her life was about so much more than safety, comfort, and control. Annyshay has set out on an adventure to become the Hero she was born to be - resilient and radiant, so that she reflects God among the nations! Herein lies the Legend of Annyshay. The Legend of Annyshay, like so many heroic tales is not exactly linear. She has been adventuring with the rebellion since 2012 - as a hobbit, superhero, bender, and of course Link. Her quests have led her on many twists and turns, as you can see if you desire to wade through the Tales of Yore below. In September 2016, Annyshay was called to join a deeper Adventure at Camp Nerd Fitness. In the mountains of Clayton, Georgia, she was convinced well and truly by the Wizards and Headmasters that she is a Hero. Inspired by the stories of Atollo, Tyrus, Havok, Rheno, and Volo, as well as the countless rebels she met in real life, Annyshay returned with Character, Ability, Mind, and Purpose in order to stand against the darkness. Annyshay will fully embody and manifest herself as the Hero of Light.
  6. Hello and welcome to my battle log, est. 2016! I've been doing challenges for over a year straight and I decided to experiment with an alternative style that gets away from the feeling of being perpetually "on" and one step away from the pointy end of the spear that is the 4WC format while not losing the structure that said 4WC format provides. Kinda strike a balance, like? This will be an ongoing experiment, with some room to adjust. This will be accomplished by a month-to-month formal re-evaluation of goals, without grading per say, and the freedom to change things up at any point with no regrets. All in one place! No need to wonder when my new thread will be up, just stay tuned for the next day's post! Below I will update links to each month's first post so you can see change over time. To round off 2016's activity, I'm posting links to prior challenge activity for the sake of completeness. ...And we're off! Index 2016 Challenges: January, February, March, April 2016: May, June, July, August, Intra-Month Madness, September, October, November, December 2017: January, February, March, April, May, Intra-Month Madness v.2, June, July, August, September, October, November Lessons Compendium *~* 5/6/2016 *~* Magnesium deficient is something you don't want to be--supplement You might also be deficient in other vitamins and minerals--supplement with a multivitamin Magnesium is a diuretic Squat foot position should be maintained at hip width, no farther: a wide stance is Trouble for your inner legs *~* 5/21/2016 *~* Ukemi must be executed with one's head tucked There is in fact such thing as too much ukemi, especially when biased to one side of the body TM Fact: If you get to a place on Intensity Day where you struggle to PR, add volume to volume day *~* 8/1/2016 *~* Daily neck stretches keep even small tension headaches away Too much of the wrong kind of foot rolling can lead to TIGHTER feet *~* 8/27/2016 *~* Stress is real and it will harm training momentum. Knee sleeves are good tools in the gym for preventing quad tension. *~* 11/7/2016 *~* 1/wk DL Intensity Day is too intense. 2/month is good. *~* 1/29/2017 *~* When stressed, a massive deload is not necessary. Just hold fast to the same weights and...wait it out. Too much magnesium = diarrhea *~* 7/10/2017 *~* A reminder: sleeping on one's back reduces the risk of headaches and muscle knots.