Search the Community
Showing results for tags 'sleep'.
Found 2 results
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, December 2018: January, February, March, April, May, June, July, August, September, October, November, December 2019: January, February, March, April, May, June, July, August, September, October, November, December 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. *~* 12/09/2017 *~* Do not stop taking Slo-Mag. Just. Don't. *~* 1/19/2018 *~* Drinking a minimum of 44oz of water helps regulate headaches, even migraines to some extent. *~* 7/18/2018 *~* Hormonal birth control does cause migraines. So does looking down at phone with bad posture all day. *~* 7/30/2018 *~* Dairy and yogurt disagree with my stomach. Vegetables + fermented food are keys to BM balance. *~* 10/1/2018 *~* Fruit disagrees with my stomach. Bananas are fruit. Lacrosse ball rolling helps manage bad posture headaches.
I was feeling a bit bummed out at the end of the last challenge because my weight had ticked back up over 330lbs. I decided to take a step back and see how well I was doing so far this year, and I'm feeling much happier with my progress. Date 1-Jan-19 6/24/2019 Change Weight 361.4 330.8 30.6 Neck 19.5 18 1.5 Chest 60.6 54 6.6 Bicep R 17.75 15.5 2.25 Bicep L 18 16.5 1.5 Gut 60.25 55.5 4.75 Pants 49 45 4 Hips 50 48 2 Thigh R 27 27 0 Thigh L 28 27 1 Calf R 19 19 0 Calf L 19 19 0 We are 26 weeks into this year, and I am doing slightly better than a pound a week overall. While part of me is screaming that "I want to change faster, damn it!" the more sober part of my mind is like "Good job, a nice study pace is going to serve you better in the long run" I am largely going to continue with the goals set in my last challenge, but making some important adjustments. Self improvement: Continue with established habits: 1 Point for all 3 Brush and floss before bed Read from Bible every day Take meds Add new habits: 1 point each Improve my space: Clean something every day. Until boxes are done, go through at least one box each day. Play something on the violin (way too prone for not playing for over a week if not scheduled to play publicly.) Bonus Goals Read Base Ringer's Handbook Find a budgeting system that works for me. Nutrition: I'm planning to stick to a keto-ish eating plan for breakfast (bulletproof coffee) and lunch, but am going to put my major focus into accurately tracking everything. My experience has shown me that forcing myself to keep track of even my "bad" eating choices helps me make fewer of them. Even on days where I have decided to eat whatever I want, looking at the nutrition information has helped me decide that I don't actually want something. My biggest struggle is with mindless eating: open a bag of chips and eat until they're gone. I'm also wallowing in ignorance about how much I'm eating for dinner. So for this challenge I am going to MEASURE things BEFORE I eat them. 1 point for accurately logging breakfast 1 point for accurately logging lunch 2 points for accurately logging dinner 1 point for accurately logging snacks / dessert 1 point for limiting to a single, moderate, sweet each day. Bonus Goals Try a Keto / Vegetarian recipe Try a Keto / Vegan recipe Sleep Things are studly getting better, but I'm still not as consistent with things as I would like. I'm going to make a big push this challenge to get up out of bed and touch the ceiling as soon as I wake up at 4, every single day. On days off, after doing that I can go back to sleep if I really want to, but I have to at least do that first, and hopefully that'll be enough to keep me out of bed... 1 point for Xbox off by 6pm, (I've added a reminder alarm) 1 point for all electronics off at 7:30 1 point for electronics stay off until 4:00 2 points for sleep start by 8:15, 1 point for sleep start by 9 1 point for not staying up if I wake up during the night. 2 points for physically up by 4:05, 1 point for 4:15