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WhitebeltBrowncoat V2.2


WhiteBeltBrowncoat

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Hi All, A long while back I started my NF journey with the Monks. I took some time off of the forums and have bounced around between the different guilds and have found my way back here.

Originally the family and I were attending classes at a Kajukenbo dojo but ended up stopping because it didn't fit into our schedule (Getting off work, driving a half hour home, pick up the miniBrowncoat, half hour back to the dojo, hour for class, half hour home plus homework, cooking, household chores, led to burnout right quick). I do miss the activity though, and the miniBrowncoat has been asking if he can go to karate class again. I have a lead on an instructor who lives in our town and would eliminate the driving back and forth. I'm hoping that he will work out and that he also teaches adult classes... 

 

And on to the goals
Longterm Goal: Weigh less than 180 pounds. Right now I'm weighing in at 250, I want to get healthy to make sure that I can enjoy life with my family. That is the big goal, the short-term goal right now is to hit 240 by the end of the challenge.

 

How to do this:

  • *Fix the eating. I need to get my diet under control. Last challenge I had the goal of starting a Whole30 reset, but that didn't happen. The house wasn't set up enough to make it feasible. Eventually I will do one of these, but for now I'm going to try and focus on cleaner eating. I don't have to be perfect, but I do want to be better.
    • I have the tendency to avoid fruits and vegetables. Eat at least 1 serving of fruit and 2 servings of vegetables each day.
    • Use IF (16/8) at least 5 days a week.
    • Stretch goal: Start tracking what I am eating using MyFitnessPal. This doesn't have to be a long term commitment, but I think it will help me be more mindful of what I am eating and reset my notions of what a normal size meal should be.
  • Move more. I know that food is the main ingredient to losing weight, but being fit and capable is also important.
    • Simple and Sinister 5 times a week. I am finally starting to use the kettlebell again. I started for awhile back in spring, but pushing too fast led to bursitis in my shoulder. I'm starting S&S again, but really trying to ease into it. Right now I am up to 70/100 swings (adding a set of 10 each week) and doing 1 getup on each side. I've also added armbars into the warmup to try and prehab my shoulders.
    • Stretch Goal: Find a place to hang my gymnastic rings. I've got them but haven't used them. I tried hanging them off of my doorway pullup bar but kept slamming my knuckles into the door frame or banging my head into the pullup bar. 
  • Adulting. Get the house cleaned. We never really recovered getting the house clean since we got an evacuation notice for the wildfires this summer (we didn't actually have to evacuate, but it was a hectic 2 hours thinking we would have to and ransacking/pillaging the house and loading it into the car).
    • Pick one chore to finish the next day. Actually do it. Totally stealing this concept from Machete.
    • Donate stuff. We have two big boxes to donate of old clothes/toys/stuff that we don't think we can sell. Get it out of the house!
    • Schedule shredding service. Lots of paperwork that has moved with us that needs to be shredded. Find a shredding service that will come to the house and get rid of it for us.
    • Stretch Goal: Start selling stuff. Need to get crap out of the house. Any cash that comes of it is a bonus.
  • Like 2

WhiteBeltBrowncoat | Four-week Challenge 1 | 2 | 3 | 4 | 5 | 6 | Current

Goal: Weigh 238 lbs by 10/14/2018 SW(201809112):245.9 / CW(201800917):244.2

Think Progress, Not Perfection

 

 

 

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Ah, yeah, that kind of schedule will totally lead to burnout down the road. It doesn't sound like it was sustainable; totally sorry to hear it worked out that way. :(

 

Still, what is done is generally better than what is not done. I hope that the instructor works out for you too!

 

15 hours ago, WhiteBeltBrowncoat said:

Simple and Sinister 5 times a week. I am finally starting to use the kettlebell again. I started for awhile back in spring, but pushing too fast led to bursitis in my shoulder. I'm starting S&S again, but really trying to ease into it. Right now I am up to 70/100 swings (adding a set of 10 each week) and doing 1 getup on each side. I've also added armbars into the warmup to try and prehab my shoulders.

 

YUUUUUUUUUUS

 

I'm all about that Simple and Sinister.

 

I'm actually having to rehab myself, as a matter of fact, for hamstring as opposed to shoulder. I'm afraid that makes us rehab buddies. I'm sorry, I don't make the rules. :D

 

15 hours ago, WhiteBeltBrowncoat said:

Adulting. Get the house cleaned. We never really recovered getting the house clean since we got an evacuation notice for the wildfires this summer (we didn't actually have to evacuate, but it was a hectic 2 hours thinking we would have to and ransacking/pillaging the house and loading it into the car).

 

This is something I still need to work on too. I have enough space cleared out to eat and train, and I seem to have settled for it. That is not so good. So I feel you on this goal. Any kind of cleaning here will be good for you.

 

Otherwise, no other comments. If you're looking for fun recipes that blend veggies in, the Kitchens here have a lot of recipes to pull from. Otherwise, I'm a big fan of oranges, cherries, blueberries, in no particular order. That's just me, though.

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Hey all, here's a quick update.


Food has been going well. I've hit the my goal of 1 serving fruit and 2 servings veggies for the last 3 days. IF (16/8) only happened one day so far, so that could be better. Also have 2 days of food on MyFitnessPal. MFP has been the real eye opener so far. I'm not looking to have exact measurements of everything, but it is shocking how quick all the little snacks add up. 
After seeing that, I am flipping my food goals for this challenge so that IF (16/8) is my stretch goal and using MFP to track things is one of my main goals. I'll get a lot more benefit out of a month of tracking and being mindful than a month of IF. If I can double them up, that is great, but now that I am tracking what I'm eating I find that I am paying a bit more attention to what is going into my pie hole. 


Movement: S&S rocks. I cannot emphasize how awesome it is to exercise and not feel destroyed at the end. The armbars have been helping my shoulders immensely. I feel like I can sprint through to doing the full S&S program, but I am deliberately pacing myself this time. I really want to stay as injury free as possible, and ramping up slowly will help that. 
I haven't found a place to hang the rings yet, but I did put my pullup bar back up.


Adulting: Picked chores and done them. So far I have: moved my dresser back into place; folded and put away clothes. The clean laundry has a tendency to migrate from the dryer to the bed and then to the floor before being folded (eventually) and put away. I finally caught up, for one day at least. Tonight I've got cleaning the front bathroom on the list.  


Randomness: I got to read an actual physical book last night before going to bed. That is a guilty pleasure I haven't done in waaaay too long. I need to make more time to do that. I also finally watched Episode 8 over the weekend and got my fanboy card back (at least part of it, I still need to watch Rogue One, it's only been on netflix for almost a year). The miniBrowncoat loved it and I catch him humming the theme as he flies his Legos in front of the screen. =)

 

Week 1 Recap

Food

Eat Fruits and Veggies: XXX[ ][ ][ ][ ]

Track using MyFitnessPal: XX[ ][ ][ ][ ][ ]

Intermittent Fasting (16/8): X[-][-][ ][ ][ ][ ]

Movement

Simple and Sinister: XX[ ][ ][ ][ ][ ]

Adulting

Pick one chore and do it: XX[ ][ ][ ][ ][ ]

Donate Stuff: [ ]

Shred Stuff: [ ]

 

  • Like 1

WhiteBeltBrowncoat | Four-week Challenge 1 | 2 | 3 | 4 | 5 | 6 | Current

Goal: Weigh 238 lbs by 10/14/2018 SW(201809112):245.9 / CW(201800917):244.2

Think Progress, Not Perfection

 

 

 

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On 9/19/2018 at 6:42 PM, WhiteBeltBrowncoat said:

Movement: S&S rocks.

YESSSSS.  I love this program.  have I mentioned yet today how much I love this program?

 

On 9/19/2018 at 6:42 PM, WhiteBeltBrowncoat said:

The miniBrowncoat loved it and I catch him humming the theme as he flies his Legos in front of the screen. =)

This is adorable and I'm dying.  Amazing.  Yes.  Get them into star wars before they know what they're getting into.

 

On 9/19/2018 at 6:42 PM, WhiteBeltBrowncoat said:

Adulting: Picked chores and done them. So far I have: moved my dresser back into place; folded and put away clothes. The clean laundry has a tendency to migrate from the dryer to the bed and then to the floor before being folded (eventually) and put away. I finally caught up, for one day at least. Tonight I've got cleaning the front bathroom on the list.  

Nicely done!  I too am on the adulting quest, and congratulations on being caught up!!! huge accomplishment.  How did bathroom cleaning go?

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Breathe deep.  Seek peace.  Bring a sword.  ---Kishi

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I'm behind on everything else SW, but Rogue One was the freaking best.

 

Switching eating goals to match the more accurately perceived problem is excellent problem solving. Adapt.

 

Can you show me a website that explains S&S in small words?

I felt like I could run forever, like I could smell the wind and feel the grass under my feet, and just run forever.

Current Challenge: #24 - Mrs. Cosmopolite Challenge

Past: #1, #2, #3, #4, #5, #6,  #7#8, #9#10, #11a & #11b, #12, #13, #14, #15, #16, #17, #18, #19, #20, #21, #22, #23

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Hey All, I'm not dead yet. We had an awesome weekend, went apple picking and did fallish stuff. Lots of fun. Started reading Harry Potter book 1 with the miniBrowncoat and he has been loving it. I'm already starting to line up other books that we can read together as a family, my wife has firmly reiterated that I am a nerd =) As if she didn't already know this. (The Hobbit; Princess Bride,;Phantom Tollbooth; The Lion, the Witch, and the Wardrobe; I'm torn as to whether we should read Chamber of Secrets and Prisoner of Azkaban right away or if we should squirrel them away for a little bit. I was the right age when Harry Potter first came out that I was almost the same age as Harry for the first 4 or 5 books. Having the time inbetween wasn't a bad thing, plus the books do get darker as they go on)

 

We had a last minute visit from the landlord to look at replacing some of the fences so we had a blitz clean-up-the-outside-of-the-house-and-cross-our-fingers-that-she-doesn't-come-inside morning yesterday. That last minute notice had me scrambling to clean up and didn't get to exercise Monday or Tuesday, but I'm looking forward to it tonight. The cleaning is going to be my extra adulting chore for Monday/Tuesday. 

 

The other exciting thing is I got a promotion at work! I'm going to be the Assistant Director in my department. Admittedly we are a small department of 5 people, we will be adding another 1 or 2 in the future, and it means more responsibilities for me. My company is notorious for deadending it's support staff, so it at least will give me something to build on for the future.

 

Plus I got contact info for the Kajukenbo instructor in my town. Haven't gotten a hold of him yet, but will hopefully do so soon. I ended up asking on Nextdoor. Within hours I had responses from his fishing partner and his sister. I guess this is what life in the 21st century in a small town is like now.

 

On 9/25/2018 at 4:43 AM, Treva said:

How did bathroom cleaning go?

 

Sadly, with an 8-year-old boy who is still mastering aiming, can one ever really say that the bathroom is clean?...

 

21 hours ago, sarakingdom said:

I'm behind on everything else SW, but Rogue One was the freaking best.

 

My brother was saying this too, as well as it being a darker take on Star Wars. It sounds like we should wait a couple years before introducing the miniBrowncoat to it.

 

21 hours ago, sarakingdom said:

Can you show me a website that explains S&S in small words?

 

S&S boils down to an everyday workout of

Warmup (3 rounds)

  • 5 goblet squats
  • 5 halos each direction
  • 5 hip bridges

Swings (10 sets of 10 reps)

Turkish GetUps (10 sets of  1 rep; alternate left and right sides)

 

I love it, it doesn't leave me completely smoked. From what I read, it was originally designed as being a minimum effective workout aimed at people like soldiers, police, firefighters, who need to be in shape, but not completely wasted after exercising.

 

Reddit has a better write up of the program. Scroll down to "What is a good beginner routine"

Strongfirst.com is an amazing resource for all things kettlebell. They really dive deep into topics.

 

 

 

Week 1 Recap

Food

Eat Fruits and Veggies: XXXXXXX (7/7)

Track using MyFitnessPal: XXXXXXX (7/7)

Intermittent Fasting (16/8): X[-][-][ ][ ][ ][ ] (2/7)

Movement

Simple and Sinister: XXXXX[ ][ ] (5/7)

Adulting

Pick one chore and do it: XXX[ ][ ][ ][ ] (3/7)

Donate Stuff: [ ] (0/1)

Shred Stuff: [ ] (0/1)

 

Week 2 Recap

Food

Eat Fruits and Veggies: XXX[ ][ ][ ][ ]  (3/7)

Track using MyFitnessPal: XXX[ ][ ][ ][ ] (3/7)

Intermittent Fasting (16/8): X[-][-][ ][ ][ ][ ] (1/7)

Movement

Simple and Sinister: [ ][ ][ ][ ][ ][ ][ ] (0/7)

Adulting

Pick one chore and do it: XX[ ][ ][ ][ ][ ] (2/7)

Donate Stuff: [ ] (0/1)

Shred Stuff: [ ] (0/1)

  • Like 1

WhiteBeltBrowncoat | Four-week Challenge 1 | 2 | 3 | 4 | 5 | 6 | Current

Goal: Weigh 238 lbs by 10/14/2018 SW(201809112):245.9 / CW(201800917):244.2

Think Progress, Not Perfection

 

 

 

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2 hours ago, WhiteBeltBrowncoat said:

S&S boils down to an everyday workout of

Warmup (3 rounds)

  • 5 goblet squats
  • 5 halos each direction
  • 5 hip bridges

Swings (10 sets of 10 reps)

Turkish GetUps (10 sets of  1 rep; alternate left and right sides)

 

I love it, it doesn't leave me completely smoked. From what I read, it was originally designed as being a minimum effective workout aimed at people like soldiers, police, firefighters, who need to be in shape, but not completely wasted after exercising.

 

That's honestly as good an explanation as any.

 

When I was staying with my folks, I'd practice in the garage. We had a couple of cops living two doors down from us, and when the husband would walk by - and he was a big guy, too, solid - he'd look at what I was doing and say, "Yup. That's right."

 

2 hours ago, WhiteBeltBrowncoat said:

Hey All, I'm not dead yet. We had an awesome weekend, went apple picking and did fallish stuff. Lots of fun. Started reading Harry Potter book 1 with the miniBrowncoat and he has been loving it. I'm already starting to line up other books that we can read together as a family, my wife has firmly reiterated that I am a nerd =) As if she didn't already know this. (The Hobbit; Princess Bride,;Phantom Tollbooth; The Lion, the Witch, and the Wardrobe; I'm torn as to whether we should read Chamber of Secrets and Prisoner of Azkaban right away or if we should squirrel them away for a little bit. I was the right age when Harry Potter first came out that I was almost the same age as Harry for the first 4 or 5 books. Having the time inbetween wasn't a bad thing, plus the books do get darker as they go on)

 

Nice. It's probably not a bad idea to squirrel the sequels away for a bit; I think it'd be pretty great to be the same age and read those books, you know? But that's just me with an adult perspective; I've not been a kid in a while, so maybe I don't know.

 

Anyway! Overall, it looks like a good and busy couple of weeks!

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Hey Nerd Family. Sorry I haven't been checking in. Life keeps going on. We've been doing Fallish things, pumpkin patches and the like. So far the challenge has been going mostly well. I haven't been hitting 100% on everything, but I am doing better than I was before the challenge.

 

Food

Eat Fruits and Veggies: I've improved on this one a lot. I've settled into more of a routine now of bringing Carrots, Sugar snap peas, string cheese, and a kind bar for lunches. Sometimes I'll add some leftovers from the night before. This "standard" lunch makes getting ready in the mornings a lot easier than staring at the fridge wondering "what do I feel like today..."

Track using MyFitnessPal: I'm falling off on this one. I need to step it up some. I tend to track during the week, but weekends I fall off. Usually there is some sort of eating out that is more of a pain to try and enter, and that stops me.

Intermittent Fasting (16/8): This has been kinda happening, kinda not. Maybe 4 our of 7 days a week I don't eat breakfast and go straight to lunch. 

Movement

Simple and Sinister: This has been feeling good. I haven't been hitting everyday, more like 4 times a week, but still improving. I'm up to 90 swings and 8 TGUs and am looking forward to hitting 100 and 10 next week.

Adulting

Pick one chore and do it: I stopped doing the adulting things. I need to get back on it.

Donate Stuff: [ ] (0/1) Although we did drop off a carload of stuff to donate, that felt good getting it out of the house. It ended up being a hassle though. The first place we went to had a one box limit and they weren't taking clothes or toys (everything that we had).

Shred Stuff: [ ] (0/1) Really need to do this...

 

And that's about where life lies at the moment. Going to try and clean the house up tonight so we can go away for the weekend and come home to a somewhat clean house.

  • Like 1

WhiteBeltBrowncoat | Four-week Challenge 1 | 2 | 3 | 4 | 5 | 6 | Current

Goal: Weigh 238 lbs by 10/14/2018 SW(201809112):245.9 / CW(201800917):244.2

Think Progress, Not Perfection

 

 

 

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Wow I can't believe the 4 week is done already. That snuck up super fast. To recap:

Weigh under 240 at the end of the challenge: Fail. I held pretty steady throughout around 242. I bounced down to 240.2 at the lowest but keep bouncing around. I did drop about 3 lbs over the challenge so I at least made progress.

Eat at least 2 servings of veggies and 1 of fruit: This has gone really well. My lunches now have carrots and snap peas as an always include. Fruit I don't have a huge yen for them so it is more of a struggle to remember to throw an apple in my lunch bag.

Track using MyFitnessPal: mixed bag on this. I tend to add lunches, usually add dinners during the weekdays, but then don't add anything on the weekend. Something to improve on next time.

Intermittent Fasting: I stopped tracking whether or not I did this so I can't really say if it happened or not. 

Exercise: This went really well. I didn't hit 5 times a week, but I got at least 3 times. I'm starting the full 100 swings/10 getups this week, and as a super big bonus, there is no shoulder pain. For once I haven't jumped too far too fast! Forgot to mention it on here before, but I also started pairing the 3-Rep Max Fighter Pullup Program with my S&S sessions and now am up to the 5-Rep max stage. I feel like I could do more, but am deliberately keeping it slow.

Donate Stuff: Success. We dropped off one car load. Still have more to go, but it is progress!

Shred Stuff: Fail. Didn't happen.

Pick a Chore and Do It: Fail. This stopped before we hit the halfway point of the challenge.

 

Overall, I feel good about this challenge. I didn't hit everything I wanted to, but I feel like I'm moving in the right direction. I appreciate all of the feedback and encouragement from you guys. Thanks!

WhiteBeltBrowncoat | Four-week Challenge 1 | 2 | 3 | 4 | 5 | 6 | Current

Goal: Weigh 238 lbs by 10/14/2018 SW(201809112):245.9 / CW(201800917):244.2

Think Progress, Not Perfection

 

 

 

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