Rhovaniel establishes a baseline

[Rhovaniel]

Last challenge was all about the Epic. Epic Ranger meet-up, smaller races with badass rangers, driving up to the Peak District and hiking the 24km Fan Dance (without weights or a time limit!) with people I mostly hadn't met before. I achieved a lot, I found out a lot about myself. I have strength and endurance inside me, and I can tap into it when I need to. But, with all the races and travel and such, two things happened:

 

1. I didn't go to BMF nearly as regularly. Some of that was travel, or race recovery, but still, it happened. My daily workouts as per Prime Evo also fell to the wayside a bit. 

2. I put on weight. Strange, one might think, given all the hiking and racing. But when you use them as an excuse to eat crap, and then fall to temptations in the office... it happens. 

 

 

So this challenge is all about reigning it back in, and establishing a healthy baseline, habits and routines that serve me rather than act as destructive forces in my life. My current stats (and I was 72kg just a couple months ago!)

 

Weight: 74.5kg

Waist: 36 inches. This is the bit that worries me, and the momentum behind my 'oh, I really need to fix this NOW'.

 

Goals up to the 9th June:

 

1. Clean eating a minimum of 80/20. 

 

To me, this means I do not eat junk at work, I don't graze mindlessly through the day on chocolate (or dried fruit, which is still fueling my sweet tooth). I put in the effort to create healthy meals and increase healthy fats to help with fullness. I am also cutting out dairy for health reasons. But equally, if I do slip, then I will do my best not to beat myself up, and just make sure the next thing I put into my mouth is healthy. 

 

2. BMF 3 x week 

 

I had a good habit building with this, and I want it back. Tuesday and Thursday nights then Saturday morning are my days. Unless something dire happens, then I go. No excuses.

 

3. Prime Evo 7 x week (it includes a rest day)

 

The workouts are 20 minutes long, for crying out loud. 6 mins either side to warm up/cool down, though I often draw those out a bit. I have a bad habit of if I miss them in the morning, they don't get done. That is not okay, Rho! Go workout already!

 

 

After the 9th, I'll be on holiday in the Lake District, where more challenges await. Yes, there will be fells and long walks and all those places that I love, but also restaurants. And it is far too easy to eat a lot and think 'oh but I did a long hike today'. So I need to be disciplined. Luckily, the place we're staying at has a kitchen. Here's the rules:

 

1. Stick to Prime Evo. 

 

There is space to work out. I can do this. 

 

2. Desert with a meal only one day each week. 

 

This is to help stop myself with the overboard mentality. 

 

3. 12th June is the only 'free reign' day, because I refuse to try and limit myself on my birthday. 

 

4. Cook healthy meals (I may take a cool box of pre-cooked things if I can organize myself) most of the time. M's parents will be in a nearby cottage for a week, too. Instead of always eating out, I might suggest a meal indoors. Key word being might. 

 

5. Lunches must be healthy. 

 

This means no lunchboxes with chocolate or pastries in. Flapjacks are okay if a) I make them myself and make a low-sugar version and b ) I don't eat them every day. 

 

 

[Mr_Willes]

11 minutes ago, Rhovaniel said:

Weight: 74.5kg

Waist: 36 inches. This is the bit that worries me, and the momentum behind my 'oh, I really need to fix this NOW'.

 

 

I was just thinking that i wanted these 2 things added to my challenge!!!

 

12 minutes ago, Rhovaniel said:

2. I put on weight. Strange, one might think, given all the hiking and racing. But when you use them as an excuse to eat crap, and then fall to temptations in the office... it happens. 

 

This is why i instigated my Stubborn-Protocol™ which for me is the best way to battle that!

 

 

Let's do this!!!

[jonfirestar]

6 minutes ago, Rhovaniel said:

2. I put on weight. Strange, one might think, given all the hiking and racing. But when you use them as an excuse to eat crap, and then fall to temptations in the office... it happens. 

 

Yeah that's definitely a thing but it's also hard not to want to eat two (or three) dinners after doing an extreme endurance event so there is a part of peace of mind to understand and allow for that. Not that you shouldn't now be looking to fix any consequences of it now! 

 

Don't give yourself any excuses not to do your workout. Get up and get it done. A little stoicism is required but how would the badass Ranger that you aspire to be look at the girl who won't get out of bed to do a 20 minute workout? It takes some practice but you can do it. Be the badass. 

 

16 minutes ago, Rhovaniel said:

To me, this means I do not eat junk at work,

 

The best thing I found to deal with this is not to be hungry at work. It isn't fool proof but it's a lot easier when your will power doesn't also have to fight with actual hunger. 

 

18 minutes ago, Rhovaniel said:

And it is far too easy to eat a lot and think 'oh but I did a long hike today'. 

Please do remember that hiking for hours on end is not the same thing as sitting in an office for hours on end. The energy requirements are different. Restricting too much will cause a breakdown so try and find that happy medium. But I really do like your plan for handling the holiday. 

 

Here to support   and help push you towards your potential! 

[WhiteGhost]

Following along for badassery of both the epic and mundane kinds  

[Mr_Willes]

Could you do me a favor and check this post out. Thanx!

[Charlie_Quinn]

Following!

Post event hunger is the worst. It's so easy to grab a plate of brownies and scoff them all in the name of refueling! I find eating a protein rich meal post-event helps with the food cravings. My usual go-to port race meal is steak with a jacket potato and veg. If I pick something like pasta, I tend to overeat.

 

2 hours ago, Rhovaniel said:

M's parents will be in a nearby cottage for a week, too. Instead of always eating out, I might suggest a meal indoors. Key word being might. 

 

If it's a nice day, why not a meal outdoors? If you are allowed to do a BBQ at the cottage, you could cook up some steaks, chicken or pork skewers and make some salads. No one can say no to a BBQ!

[Mr_Willes]

45 minutes ago, Charlie_Quinn said:

No one can say no to a BBQ!

 

[Rhovaniel]

4 hours ago, Mr_Willes said:

 

 

I was just thinking that i wanted these 2 things added to my challenge!!!

 

 

This is why i instigated my Stubborn-Protocol™ which for me is the best way to battle that!

 

 

Let's do this!!!

Stubbornness and grit are what's going to see me through this!

 

4 hours ago, jonfirestar said:

Yeah that's definitely a thing but it's also hard not to want to eat two (or three) dinners after doing an extreme endurance event so there is a part of peace of mind to understand and allow for that. Not that you shouldn't now be looking to fix any consequences of it now! 

Yeah, I am doing my best not be pissed at myself for it. It happened, and now I rectify it. 

 

4 hours ago, jonfirestar said:

Don't give yourself any excuses not to do your workout. Get up and get it done. A little stoicism is required but how would the badass Ranger that you aspire to be look at the girl who won't get out of bed to do a 20 minute workout? It takes some practice but you can do it. Be the badass. 

The last two days, I've let myself sleep in. Still got a workout in yesterday (as well as BMF) but not today. That was a conscious effort based on how tired I was and how much I knew I needed sleep. Balance is going to be key. 

 

4 hours ago, jonfirestar said:

The best thing I found to deal with this is not to be hungry at work. It isn't fool proof but it's a lot easier when your will power doesn't also have to fight with actual hunger.

Hunger usually doesn't have much to do with my crappy junk food decisions, sadly. But it is something to keep in mind.

 

4 hours ago, jonfirestar said:

Please do remember that hiking for hours on end is not the same thing as sitting in an office for hours on end. The energy requirements are different. Restricting too much will cause a breakdown so try and find that happy medium. But I really do like your plan for handling the holiday. 

Thanks. Yeah, it's why I'm not putting a calorie target or goal in place. I'm just going to try and listen to what my body is telling me, but also not listen to the little voice inside that's trying to tell me that it needs chocolate, sugar, etc. Hopefully, my body will adjust to the change and get on board. 

 

3 hours ago, WhiteGhost said:

Following along for badassery of both the epic and mundane kinds  

Good to have you!

 

2 hours ago, Mr_Willes said:

Could you do me a favor and check this post out. Thanx!

I did. Dammit you, trying to make me cry! 

 

 

2 hours ago, Charlie_Quinn said:

Following!

Post event hunger is the worst. It's so easy to grab a plate of brownies and scoff them all in the name of refueling! I find eating a protein rich meal post-event helps with the food cravings. My usual go-to port race meal is steak with a jacket potato and veg. If I pick something like pasta, I tend to overeat.

 

 

If it's a nice day, why not a meal outdoors? If you are allowed to do a BBQ at the cottage, you could cook up some steaks, chicken or pork skewers and make some salads. No one can say no to a BBQ!

Steak is always a win!  

 

Sadly, it's an apartment in Keswick town centre. I'm not sure what facilities M's parents will have, but BBQ is unlikely. Last year, we did have a picnic by the lake, so if anyone has any low-sugar, clean eating picnic ideas, please share!  

 

1 hour ago, Mr_Willes said:

 

My Dad will happily have a BBQ in the rain so long as there's a gazebo to keep the fire and food dry, so I'm with you on that one!

[Charlie_Quinn]

23 minutes ago, Rhovaniel said:

Sadly, it's an apartment in Keswick town centre. I'm not sure what facilities M's parents will have, but BBQ is unlikely. Last year, we did have a picnic by the lake, so if anyone has any low-sugar, clean eating picnic ideas, please share!

 

Ah I see. Hmmm, picnics.... Mini satay sticks? They're quite nice cold with a peanut dip. Or just some roasted chicken drumsticks if you want to keep it simple. Hummus and veggies to dip in are an easy option too. Supermarkets do packs of dried mixed grains now that just take 10 minutes of boiling to cook. You could make a nice grain salad with some of that, some greens and a dressing?

 

28 minutes ago, Rhovaniel said:

My Dad will happily have a BBQ in the rain so long as there's a gazebo to keep the fire and food dry, so I'm with you on that one!

 

Wait. Isn't this how you're supposed to BBQ in the UK?

[SkyGirl]

Following of course!!    I have absolutely ZEEERO tips for working out first thing in the morning (I'm basically a semi-conscious automaton until at least 10AM, no matter what time I get up), but I am all about the discipline to work out daily and eat mindfully. I'm here to cheer you on!!

[jonfirestar]

9 minutes ago, Rhovaniel said:

The last two days, I've let myself sleep in. Still got a workout in yesterday (as well as BMF) but not today. That was a conscious effort based on how tired I was and how much I knew I needed sleep. Balance is going to be key. 

 I know that you are probably every bit as exhausted as @Charlie_Quinn and I seem to be this week, if not more - i don't know if a 24k hike with all that climbing is better or worse than  a 12k OCR on the flat so yes you really need to be erring on the side of rest this week. I've been feeling really rough in all my workouts so recover first then be an utter determined badass!

 

Beyond that, though, you probably aren't going to be over training with just the stuff you've got planned (I really should look up Pro Evo before I make that statement  )  

 

Just be careful with that argument. Fatigue is also an important tool to manage in training and something that you need to work in order to improve.  I'm really just trying to explain about the mindset that I try to use when I go into a training block. If I start to argue with myself I have lost the fight already so I approach it with a grim stoicism. There is nothing to push me out of bed or out of the door early in the morning apart from me so when I make that plan I  have to enforce it and the only way that works is if I just do what I have planned. It's an extension of the whole "don't think about it, just do it" thing that we've talked about. Otherwise there isn't much chance that I'm going to get out of the door at 5am for a 2 hour long running workout! 

 

I can admit rather selfishly I really want to see just what you are capable of if you were to really put the time and work in  

 

26 minutes ago, Rhovaniel said:

Thanks. Yeah, it's why I'm not putting a calorie target or goal in place. I'm just going to try and listen to what my body is telling me, but also not listen to the little voice inside that's trying to tell me that it needs chocolate, sugar, etc. Hopefully, my body will adjust to the change and get on board. 

 I did notice that you hadn't but I also remember that you had a tendency to over restrict when you had a mind to do so. Although you've already hit the nail on the head and I might just be fussing. Balance is key. 

 

[Tanktimus the Encourager]

Following.

[iatetheyeti]

Following along, of course  

 

[Emerald Eagle]

Following! I must catch up on your last thread to read about all the awesomeness, it sounds like you've done so much! I have a chocolate problem at work that I have sunk into in the last few weeks. Today I am doing a clean out of my desk drawers and cleaning out any loose change from my wallet so I can't buy anymore fundraising chocolates from the kitchen. Good luck, it's a tough one to tackle!

[Rhovaniel]

18 hours ago, Charlie_Quinn said:

 

Ah I see. Hmmm, picnics.... Mini satay sticks? They're quite nice cold with a peanut dip. Or just some roasted chicken drumsticks if you want to keep it simple. Hummus and veggies to dip in are an easy option too. Supermarkets do packs of dried mixed grains now that just take 10 minutes of boiling to cook. You could make a nice grain salad with some of that, some greens and a dressing?

 

 

Wait. Isn't this how you're supposed to BBQ in the UK?

I think I'll give all of those ideas a go! M loves satay, so that should be an easy win. 

 

18 hours ago, SkyGirl said:

Following of course!!    I have absolutely ZEEERO tips for working out first thing in the morning (I'm basically a semi-conscious automaton until at least 10AM, no matter what time I get up), but I am all about the discipline to work out daily and eat mindfully. I'm here to cheer you on!!

Thanks, Sky! Once I've re-established the habit, it will be easier. The workout thing. Eating well is going to be the main challenge here. 

 

17 hours ago, jonfirestar said:

 I know that you are probably every bit as exhausted as @Charlie_Quinn and I seem to be this week, if not more - i don't know if a 24k hike with all that climbing is better or worse than  a 12k OCR on the flat so yes you really need to be erring on the side of rest this week. I've been feeling really rough in all my workouts so recover first then be an utter determined badass!

 

Beyond that, though, you probably aren't going to be over training with just the stuff you've got planned (I really should look up Pro Evo before I make that statement  )  

 

Just be careful with that argument. Fatigue is also an important tool to manage in training and something that you need to work in order to improve.  I'm really just trying to explain about the mindset that I try to use when I go into a training block. If I start to argue with myself I have lost the fight already so I approach it with a grim stoicism. There is nothing to push me out of bed or out of the door early in the morning apart from me so when I make that plan I  have to enforce it and the only way that works is if I just do what I have planned. It's an extension of the whole "don't think about it, just do it" thing that we've talked about. Otherwise there isn't much chance that I'm going to get out of the door at 5am for a 2 hour long running workout! 

 

I can admit rather selfishly I really want to see just what you are capable of if you were to really put the time and work in  

 

 I did notice that you hadn't but I also remember that you had a tendency to over restrict when you had a mind to do so. Although you've already hit the nail on the head and I might just be fussing. Balance is key. 

 

Pen y Fan really took it out of me, but I have other reasons to be lenient with myself this week. Thank goodness for zero week!

 

16 hours ago, Tanktimus the Encourager said:

Following.

Hi Tank! 

 

15 hours ago, iatetheyeti said:

Following along, of course  

 

Good to see you Yeti!

 

5 hours ago, Emerald Eagle said:

Following! I must catch up on your last thread to read about all the awesomeness, it sounds like you've done so much! I have a chocolate problem at work that I have sunk into in the last few weeks. Today I am doing a clean out of my desk drawers and cleaning out any loose change from my wallet so I can't buy anymore fundraising chocolates from the kitchen. Good luck, it's a tough one to tackle!

The office snacking is going to be the main obstacle to overcome, but I know I can do it. I have a determination to crack this and I think that will help me in the initial habit-reset phase.

 

 

So... no workout today. Yay zero week. No workout because (sorry guys, hope no one is squeamish):

 

Spoiler

Mother Nature changed up the rules. Usually, I get a half day warning with bad cramps, then it goes (or at least reduces to background discomfort) and the sharks attack. Nope. I got caught out at work, and no kidding - it has been relentless. I do my best not to take painkillers because I try to medicate as little as possible. But it just didn't ease. BMF I figured would help. Nope. I mean, I got through it (only thought I'd puke once!) but the pain was still fierce. It made for a very uncomfortable night. Kept waking up and not being able get back to sleep. Gave in, hunted down the painkillers. Got a few hours. But the pain is still pretty damn intense this morning. So I let myself rest, if not sleep, for an extra hour. I have nothing planned this evening, so I'll probably try to get a workout in tonight. 

 

The thing is, shark week is usually when I want all the bad things. This morning especially. But I had a damn good day yesterday (I took in carrot and celery for work snacks, and today just carrot because I decided I like that better). I had a healthy salad, a few nuts later in the afternoon. Post BMF dinner was steak and a veg medley (from the freezer, but hey, it was veg). I am not going to fail on day 2. So I had my usual porridge, opted for the chocolate-vanilla protein shake rather than mixed berry (the only two flavours I have) and have my salad and carrot sticks in the work fridge. If I can make it through shark week, I can make it through all the way!

[jonfirestar]

17 minutes ago, Rhovaniel said:

Pen y Fan really took it out of me, but I have other reasons to be lenient with myself this week. Thank goodness for zero week!

Yeah that's totally fair. Always take care of yourself first. 

 

17 minutes ago, Rhovaniel said:

But I had a damn good day yesterday (I took in carrot and celery for work snacks, and today just carrot because I decided I like that better).

 

You can do this. Keep your eyes on the prize and quiet the snack demon right away when he whispers in your ear (I don't know, personifying and vilifying the craving helps me  ). Healthy snacks that take time and effort to eat are a really good way of getting through those moments.  I really actually quite like carrot sticks. 

 

 

[Charlie_Quinn]

Ow, I'm sorry that shark week has been rough on you this time around. And you still went to  BMF? Damn girl! You are hardcore!

 

I find a heat pad helps when the cramps are bad. I keep a pack of those one time use heat pads that are meant for back pain in my drawer at work in case shark week sneaks up on me. They are thin enough that you can wrap the pad in a cloth and hide it under your clothes without anyone noticing.

 

Well done on the snack wins! 

[Emerald Eagle]

Defeating the snack monster on shark week, you are amazing! Keep it up

[Rhovaniel]

On 5/25/2018 at 9:03 AM, jonfirestar said:

Yeah that's totally fair. Always take care of yourself first. 

 

 

You can do this. Keep your eyes on the prize and quiet the snack demon right away when he whispers in your ear (I don't know, personifying and vilifying the craving helps me  ). Healthy snacks that take time and effort to eat are a really good way of getting through those moments.  I really actually quite like carrot sticks. 

 

 

I am going to try thinking of it as a snack demon. I think I do better when I give myself a tangible enemy to defeat.

 

On 5/25/2018 at 10:55 AM, Charlie_Quinn said:

Ow, I'm sorry that shark week has been rough on you this time around. And you still went to  BMF? Damn girl! You are hardcore!

 

I find a heat pad helps when the cramps are bad. I keep a pack of those one time use heat pads that are meant for back pain in my drawer at work in case shark week sneaks up on me. They are thin enough that you can wrap the pad in a cloth and hide it under your clothes without anyone noticing.

 

Well done on the snack wins! 

Thanks. In fairness, I assumed that BMF would help and relieve some of the pain, but - nope. Ah well, at least BMF still got done! Heat pads... I will stick a few in my work bag for next time, thanks!

 

On 5/26/2018 at 1:33 AM, Emerald Eagle said:

Defeating the snack monster on shark week, you are amazing! Keep it up

Only partly defeated. He got me a few times on Friday.  

 

 

 

So, Week Zero is behind me, the sharks are beating a retreat and I can look forward to kicking this challenge off properly. I feel like I've not given Prime Evolution my all, and being around others that complained that the pace was too fast, that they were burning out, or not doing some of the programme, or posting about their cheat days... I think it infected me a little, I gave myself permission to stray from the visualisation and meditation and skip workouts here and there. That changes now. A timely reminder, both on here and the admins on the BreakPoint FB group (which I have coincidentally decided to spend less time on, for above reasons) about discipline has given me that extra boost. Yes, life gets busy. The unexpected happens, and sometimes the day just goes from under you. But Prime Evolution is built around consistency and discipline. I would never get up in the morning and say 'oh, I don't have time to shower and dress today', or 'I'm too tired to eat dinner'. So why give myself the out of 'oh, I woke up late and don't have time to workout' or 'I'm hungry, cooking healthy takes longer'. Often, it doesn't but requires me to do more than open a packet and put it in the oven... That said, I'm going to try and make Prime Evo the focus here. 

 

Week 1, Day 1

 

1. Clean Eating at least 80/20

Clean Day: Y (It's midday, but I've got no crap in the house and have planned dinner already. If I slip, I'll come back in shame and cross this out in the digital equivalent of red ink)

Current Streak (inspired by @Mr_Willes streaking all over his challenge thread ) : 1

Longest Streak: 1

 

2. BMF 3 x week

BMF Day: Y - Took advantage of having the bank holiday off work and got to the Monday morning session today  

Total Days this week: 1

Longest Streak (without missing any): 1

 

2. Prime Evolution 7 x week

Prime Evo tasks complete?: Y

Current Streak: 1

Longest Streak: 1

 

 

Today was mobility day. Took a while to get going, because I hate the small space in the living room I use (small, awkwardly shaped rooms + partner who likes to buy big furniture without consulting me ) and I always have to stop and readjust my mat, or move my arm out the way of the table, or risk putting my foot into the wall...) But it got done and I realised that if I move some stuff out of the room that was/is my study and stop using it as a laundry room, I could have more space down there. So that's today's task - clear out the room to make more space. And also reclaim my study as a bonus  

 

 

[Mr_Willes]

[Tanktimus the Encourager]

Good to see you turning to discipline.

[Novaurora]

I thought I had followed this yesterday, but I guess not.  fixed it!!

[Emerald Eagle]

It's amazing how the mindset of others can affect you, I started off thinking that "you are the average of the 5 people you most associate with" was an over-generalisation but it's so true! Good thing we've got the awesome people here on the boards to associate with  

[Mrs Van]

Lurking (in a good way) and catching up.

[Rhovaniel]

 

On ‎5‎/‎28‎/‎2018 at 7:17 PM, Tanktimus the Encourager said:

Good to see you turning to discipline.

Me too. Once I realised that the programme wasn't working so well because I wasn't working so well, I fixed it. I browse the notifications on the fb chat in case the admins post something but honestly, even the stuff that's seemingly positive always seems to have some edge to it. 

 

On ‎5‎/‎28‎/‎2018 at 10:05 PM, Stribs said:

I thought I had followed this yesterday, but I guess not.  fixed it!!

Hey Stribs, glad to have you!

 

On ‎5‎/‎29‎/‎2018 at 1:24 AM, Emerald Eagle said:

It's amazing how the mindset of others can affect you, I started off thinking that "you are the average of the 5 people you most associate with" was an over-generalisation but it's so true! Good thing we've got the awesome people here on the boards to associate with  

It really is. This forum is the only reason I found the courage to do half the stuff that are now just part of who I am. 

 

On ‎5‎/‎29‎/‎2018 at 7:07 AM, elizevdmerwe said:

Lurking (in a good way) and catching up.

Hi!

 

 

1. Clean Eating at least 80/20

Clean Day: Y This was a tough one, and I was hungry a lot. I may have to bulk up my lunches a little, because I snacked too much on my nut mix. 

Current Streak: 2

Longest Streak: 2

 

2. BMF 3 x week

BMF Day: Y - A tough one! There were only 5 of us once run club people had peeled off, and I'm thinking back to back BMF days may not be that good of an idea!

Total Days this week: 2

Longest Streak (without missing any): 2

 

2. Prime Evolution 7 x week

Prime Evo tasks complete?: Y  - Feels good to be getting back into the swing of this

Current Streak: 2

Longest Streak: 2