Scalyfreak's struggles with a new start

[Scaly Freak]

I first came across NerdFitness a couple of years ago, when I was desperately looking for a way to work out while travelling to places where hotels don't have fitness centers. I found the hotel room workout, and loved it. I've been coming back semi-regularly since then, reading and reading the articles, but never bothering to join. I was already going to the gym regularly, and didn't see a reason to join yet another workout tracking system, when I was already signed up with threw or four of them already. Especially since I only use two of the four - Fitbit for the step counter, and the rewards system they have at work, because, well, rewards.

 

So I finally deleted my accounts with the other two, and signed up here instead. (I don't suppose NF has an Android app I can play with...?)

 

Since I completely lost all momentum for working out when I sprained my ankle about a month ago, I'm looking to get that back. I've never been very good about my diet, but have come to realize that I need to change that in order to stay healthy. I'm about to turn 40... losing weight is not as easy as when I was a teenager. The trade-off is that I'm a lot less insecure about my weight now than I was then, so I'll take the god with the bad.

 

All that out of the way, here are my personal challenges for the rest of this challenge period:

 

1.Go for a walk every day, regardless of weather. Having a dog will help with this. For one, if she doesn't get her walk, she becomes miserable and hyper - a bad combination. For another, I am a complete sucker for the sad puppy eyes, and that will hopefully help me get out when the weather gets cold and wet.

2. Go to the gym three times every week. I will not be able to meet this goal this week. I've gone once, and it's Saturday already. Sundays are too crazy busy to go to the gym, so I know I will only get one more day in before next week. I'm determined this will be the only week I will fail to get my three visits in.

3. Don't drink soda. I normally drink 4-5 cans of soda every day. I've started replacing them with water and I am now down to two cans per day. For me this is big progress in a short amount of time, and I'm very happy with it. This goal may become problematic though  - I am a long-term sufferer of gastritis and when my stomach gets upset, ginger ale seems to be the only thing that calms it down. I am looking for alternatives to the ginger ale and hope that fellow rebels can help me out here.

4. Upgrade my wardrobe - buy one new pair of work pants and two work tops. I absolutely HATE shopping for clothes. When I stop to think about it, I suspect one of the reasons is that I can never find anything that fits me - I'm too big for "regular" clothes sizes, but not big enough for plus sizes. So I either need to gain a bunch of weight, or I need to lose some. Gaining would be bad for my already high blood pressure, so I've decided to try and lose it. Again. So here I am.

 

Please to meet you, everyone. 

 

[alannamoonlight]

Nice to meet you! Your goals all sound really healthy and great for level 1 -- similar to what I'm doing. And it is still a challenge! But I'm sure you'll do great.

 

Totally feel you on the gastritis -- one of my habits is soda and sugary drinks, too, and I get stress nausea that makes me want carbonated stuff. Luckily flavored fizzy water usually does the trick, although the ones with artificial sweeteners are honestly kinda yuck!

[Scaly Freak]

Flavored fizzy water, eh? Which brand, specifically? Are they sugar-free? With soda, I find that the ones that have sugar in addition to the fizzy/bubbles, actually make my stomach worse. Something about the sugar combining with the acid, that just seems to act like steroids for the gastritis. I have never noticed a yucky flavor from artificial sweeteners, so they don't bother me that much. 

 

For now, on today's trip to the grocery store, I stoically avoided the aisle that has the big boxes of cans of soda ginger ales, and instead brought a small 4-pack with organic ginger ale in glass bottles, from the opposite corner of the store. Still a soda, but it seems like a better alternative to me. Since I also get stress nausea and stomach pains, the mere knowledge that there is no ginger ale in the house in case I need it, has set it off in the past. Having these organic ones will hopefully stave off the need to actually drink them.

 

In hindsight, I get the feeling that my perpetually upset stomach should have been a clue to me that I need to change my diet... 

[Sylvaa]

Welcome (again)!

 

20 hours ago, scalyfreak said:

So I finally deleted my accounts with the other two, and signed up here instead. (I don't suppose NF has an Android app I can play with...?)

 

The Academy? Unfortunately, no.  A lot of people would love to see it, but I don't think it's in the cards at this time. I want to say I've heard a reason behind integration between an app and the website, but I could also be lying.

 

Love your goals this challenge! Depending on where you are starting from, it might be a big change though! If you aren't already going to the gym regularly, maybe work your way up to three times per week. 

 

16 hours ago, alannamoonlight said:

Luckily flavored fizzy water usually does the trick, although the ones with artificial sweeteners are honestly kinda yuck!

 

I really like Polar Seltzer, which has no artificial sweeteners. But the taste does take a little bit to get used to. 

[Scaly Freak]

1 minute ago, Sylvaa said:

Love your goals this challenge! Depending on where you are starting from, it might be a big change though! If you aren't already going to the gym regularly, maybe work your way up to three times per week. 

 

I really like Polar Seltzer, which has no artificial sweeteners. But the taste does take a little bit to get used to. 

 

I used to go to the gym three times a week, starting last winter. Then the Abominable Ankle Sprain of Doom happened, and I completely lost that habit. Picking it back up again has been... a struggle, to put it mildly. Even the daily walks with the dog have been rare.

 

I recognize Polar Seltzer, but don't remember where I've seen it. Thanks for the tip, I'll look for them again!

[juliebarkley]

Okay, following.  I am also struggling with walking every day now that the weather has begun to turn.

[Scaly Freak]

10 minutes ago, juliebarkley said:

Okay, following.  I am also struggling with walking every day now that the weather has begun to turn.

 

I am learning that it's way more sweaty to walk in cold weather than I expected it to be. But since I did my walk today (just got back about ten minutes ago), that means now you have to do yours as well. Because:

 

Walk tally

Scalyfreak: 1

juliebarkley: 0

 

I'm winning! 

[juliebarkley]

51 minutes ago, scalyfreak said:

 

I am learning that it's way more sweaty to walk in cold weather than I expected it to be. But since I did my walk today (just got back about ten minutes ago), that means now you have to do yours as well. Because:

 

Walk tally

Scalyfreak: 1

juliebarkley: 0

 

I'm winning! 

You realize it’s raining right now, don’t you? Challenge accepted!

[Hazard]

On 11/4/2017 at 3:44 PM, scalyfreak said:

Since I completely lost all momentum for working out when I sprained my ankle about a month ago, I'm looking to get that back.

1. Go for a walk every day, regardless of weather.
2. Go to the gym three times every week.
3. Don't drink soda.
4. Upgrade my wardrobe - buy one new pair of work pants and two work tops.

 

 

 

Hello scalyfreak!  Welcome to the game.

 

For Goal #2 -- do you have a program/routine/plan for what you'll do when you're at the gym?

 

 

[Scaly Freak]

3 hours ago, juliebarkley said:

You realize it’s raining right now, don’t you? Challenge accepted!

 

It's raining here too. When I did my walk earlier today it didn't, but it was close to freezing temperature and very windy.

 

But this is why rain coats and windbreakers were invented.

 

2 hours ago, Hazard said:

For Goal #2 -- do you have a program/routine/plan for what you'll do when you're at the gym?

 

I do, sort of. I've been following the lifting plan in New Rules of Lifting for Women. Phase 1 was awesome. Phase 2, I'm liking a lot less. Several of the exercises are just not fun at all, and some of them are putting far too much strain on the sprained ankle. To be entirely truthful, I have started to see the workouts as a necessary evil, instead of something fun that I get to do as a reward after a hard day. This is a Very Bad Thing. I like going to the gym. I like lifting and getting stronger, and my current lifting plan is under-mining that.

 

I am looking for a new one.

 

Until I find one, I'm skipping the exercises I really don't like, and replacing them with others that target the same muscles. I'm open to suggestions  on lifting plans I can try instead. My only requirement is that it HAS to include dead lifts and squats.

[Hazard]

3 minutes ago, scalyfreak said:

Several of the exercises are just not fun at all, and some of them are putting far too much strain on the sprained ankle.

 

Exercises such as...?  

 

 

[Scaly Freak]

This one, for example:

 

 

My full, considerable, weight on a still healing sprained ankle, that also is required to maintain my balance? Yeah... no.

 

Single-leg squats and lunges have the same problem.

[Scaly Freak]

On 11/4/2017 at 1:44 PM, scalyfreak said:

1.Go for a walk every day, regardless of weather. 

2. Go to the gym three times every week. 

3. Don't drink soda. 

4. Upgrade my wardrobe - buy one new pair of work pants and two work tops.

 

 

It is Sunday evening of my first week here, and this means I need to update my goal progress.

 

1. I have gone for a walk every day since I posted this thread. The dog is calmer and sees happier. Side-note: This matters, a lot. The dog has been forced to rely on me and my husband for her well-being, ever since the day we adopted her from the shelter. That is a pretty substantial obligation, and one that we have to meet, because if we don't a defenseless animal suffers. Speaking for myself, I did not realize how important the walks are for the dog's emotional well-being (I never had one before), but now that I know, this will help me stay motivated.

 

2. I went today. I slept in for too long yesterday and missed my opportunity, so I made time to go to the gym today even though I technically had other obligations, so that makes it two gym visits this week. Next week it will be three.

 

3. Failed on this one. Stomach rebelled and a ginger ale was necessary. I have firmly ordered myself to look into seltzer waters next week, so I can try and avoid the ginger ale cravings.

 

4. I bought a pair of dark blue jeans! They look great on me, and fit within the work dress code, so I consider this a partial win as well.

[juliebarkley]

Completed my walk today, so we are even. Glad to hear that your dog is enjoying them too!

[Scaly Freak]

9 minutes ago, juliebarkley said:

Completed my walk today, so we are even. Glad to hear that your dog is enjoying them too!

 

That is awesomeness. That brings us to:

 

Walk tally

Scalyfreak: 1

juliebarkley: 1

 

For the record, I heartily recommend walking with a dog.  The dog becomes the happiest creature you can ever imagine, and you get the extra benefit of the dog being calmer in-house as well.

[Sphinx222]

Hello ! A Quick thumb up from a fellow first-timer. Your goals are great, I love especially  1 and 4.

[LucentFrost]

21 hours ago, scalyfreak said:

 

I am learning that it's way more sweaty to walk in cold weather than I expected it to be. But since I did my walk today (just got back about ten minutes ago), that means now you have to do yours as well. Because:

 

Walk tally

Scalyfreak: 1

juliebarkley: 0

 

I'm winning! 

 

Sign me up for this!

 

[Scaly Freak]

A there-person walking challenge? I like it! Is there a PvP forum somewhere around here, so we can make this official?

 

Walk tally

Scalyfreak: 2

juliebarkley: 1

Jiah Faye: ?

[Deckard Gainz]

13 hours ago, scalyfreak said:

I'm open to suggestions  on lifting plans I can try instead. My only requirement is that it HAS to include dead lifts and squats.

 

First off, welcome! There are a ton of people on here more qualified to offer suggestions in greater detail (so don't none of you hesitate to correct me if I'm wrong here), but this is a pretty common request with a fairly common response.

 

I think most folks on here (and probably in general) will tell you to look at one of two programs: Starting Strength, or Stronglifts. Both have deadlifts and squats, and both have proven to be effective and popular. They're very similar; the main differences are that Starting Strength does 3 sets of 5 reps (3x5) and Stronglifts does 5 sets of 5 reps (5x5), and Starting Strength uses the Power Clean, while Stronglifts uses the bent-over row (all other lifts are the same - deadlift, squat, bench press, overhead press).

 

I think most sources, like this one,  tend to prefer Starting Strength, because it's written by a well-respected professional, and the lower volume will allow you to progress for longer before stalling. However, I chose Stronglifts because I thought the extra volume would help me get a head start on increasing work capacity and hypertrophy (muscle size), and I preferred the bent-over row to the power clean. Whatever your choice, if you follow either one of these programs, you'll be off to a good start. Good luck!

[LucentFrost]

17 minutes ago, scalyfreak said:

A there-person walking challenge? I like it! Is there a PvP forum somewhere around here, so we can make this official?

 

Walk tally

Scalyfreak: 2

juliebarkley: 1

Jiah Faye: ?

 

Actually, there is! Here is the link. 

[Scaly Freak]

1 hour ago, Deckard Gainz said:

I think most folks on here (and probably in general) will tell you to look at one of two programs: Starting Strength, or Stronglifts. Both have deadlifts and squats, and both have proven to be effective and popular. They're very similar; the main differences are that Starting Strength does 3 sets of 5 reps (3x5) and Stronglifts does 5 sets of 5 reps (5x5), and Starting Strength uses the Power Clean, while Stronglifts uses the bent-over row (all other lifts are the same - deadlift, squat, bench press, overhead press).

 

Starting Strength looks awesome. I like the lower volume, since that seems easier for me to sustain over time. But more importantly, after clicking the link to check out the program, I clicked the tab to Training Log, and found a video on how to rehab a shoulder after a rotator cuff injury. SOLD. Two years later and the shoulder still isn't quite right... but now it might be! I will start the program for real after the shoulder is fully rehabilitated.

 

Thanks for the links!

 

 

[alannamoonlight]

On 11/4/2017 at 8:35 PM, scalyfreak said:

Flavored fizzy water, eh? Which brand, specifically? Are they sugar-free? With soda, I find that the ones that have sugar in addition to the fizzy/bubbles, actually make my stomach worse. Something about the sugar combining with the acid, that just seems to act like steroids for the gastritis. I have never noticed a yucky flavor from artificial sweeteners, so they don't bother me that much. 

 

For now, on today's trip to the grocery store, I stoically avoided the aisle that has the big boxes of cans of soda ginger ales, and instead brought a small 4-pack with organic ginger ale in glass bottles, from the opposite corner of the store. Still a soda, but it seems like a better alternative to me. Since I also get stress nausea and stomach pains, the mere knowledge that there is no ginger ale in the house in case I need it, has set it off in the past. Having these organic ones will hopefully stave off the need to actually drink them.

 

In hindsight, I get the feeling that my perpetually upset stomach should have been a clue to me that I need to change my diet... 

 

Good job on the stoicism! The grocery store is hard to get through, for sure. So much plenty, so many temptations! Organic ginger ale is a good starter alternative; if you find yourself successfully swapping it out for other drinks, look into ginger beer/brew (non-alcoholic). The ginger content in it tends to be more genuine and it tastes spicier, but I find the ginger in it helps my stomach.

 

My go-to fizzy water is La Croix! A lot of people dislike it though because it's not sweetened, just sort of "essenced", and as such can seem a little bitter. But for me it works!

 

If you don't mind artificial sweeteners there are all sorts of brands and flavors to choose from. One of the best things for my "anxiety belly" is just plain or orange La Croix.

[Scaly Freak]

5 hours ago, Jiah Faye said:

 

Actually, there is! Here is the link. 

 

I made a challenge thread for daily walks!

 

It officially starts tomorrow, since that seemed more fair. @Jiah Faye and @juliebarkley, you should join! It's right here: https://rebellion.nerdfitness.com/index.php?/topic/104356-war-of-the-walkers-open-challenge-nov-7-nov-30/

 

[Scaly Freak]

On 11/4/2017 at 1:44 PM, scalyfreak said:

1.Go for a walk every day, regardless of weather. 

2. Go to the gym three times every week.

3. Don't drink soda.

4. Upgrade my wardrobe - buy one new pair of work pants and two work tops. 

 

1. Walked the dog this morning. She is currently following me around the house and wagging her tail whenever I talk to her. I'm learning that happy animal makes me happy.

2. Not today. TOMORROW!

3. I resisted! For the past eight or so years I have had a diet coke with my lunch... and today I didn't. This makes me happy. I'm optimistic this is the start of a new habit.

4. Wore the new dark blue jeans to work.

[LucentFrost]

15 hours ago, scalyfreak said:

 

I made a challenge thread for daily walks!

 

It officially starts tomorrow, since that seemed more fair. @Jiah Faye and @juliebarkley, you should join! It's right here: https://rebellion.nerdfitness.com/index.php?/topic/104356-war-of-the-walkers-open-challenge-nov-7-nov-30/

 

Awesome!