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Jack Ryan- Rebel Recruit

Rebel OR Ranger - here for a friend

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Target:

  • Engage others: Make 1-5  supportive and engaging fitness friends
  • Manage calorie intake: less than 1700
  • Be more active Either daily to build habits OR 3-5 times a week to maximize the program.

 

** Though I see HUGE advantage from S.M.A.R.T ing this I am intentionally keeping it light to reduce underpants collecting and focus on doing/ reporting the battle.

 

Narrative:
I recently found out my medical insurance offer reimbursement for a gym membership and fees. Part of qualifying included a health assessment.  The biggest gap it highlighted was my support network- I am here for a friend (pun/dual meaning intended) Therefore I am casting a wide net to address this.

 

As a C/S (DISC assessment)  introvert, I am looking for close inquisitive support; check-ins are a huge boost.

** I also want this whole post more fleshed out but secretly thirst to discuss and explore doing that with someone.

 

The format of FB (specifically NFA) does not offer great support.

 

I have tried the Accountabilibuddies forum a few times.

 

These challenge forms have provided good support in the past with a few things I need to get over:
a) I set SMART goals that are not what I really need
b) Find it Difficult to stay in touch regularly  (FB is good at this)

 

*** Based on my level and objectives fit a bit better in the Rebel forums but... Ranger is more active  and I feel a bit of comradery here (for target 1)

 

 

 

Respawning. Looking to lose weight to get BP and Cholesterol in check.
I have made a massive diet/lifestyle changes over the last 1.5-2 years and am eating very clean.

 

A few years back I was turned away from donating blood because my thick arms make my vein to hard to get and last month because BP was too high.

 

A month ago I was turned down for term life insurance (likely BMI and BP)

 

I have never found a 'big why' that I connect with. Listing to "Level up Your Life" last week I identified that part of it is I have no interest in being adventurous etc.

 

On a daily or weekly basis, there is not something I can't do, that i could then use as a motivator.

 

Last week, thanks to a co-worker, I got around my excused for tracking calories. (Vs just managing portions sizes)

 

Exercise, strength training, is a great fit for my mental health.

 

I need professional guidance to decide it strength training is needed to help metabolism Or cardio for heart health.

 

In the past (at college 15 years ago) I did great swimming ~30 min a day. Gym pass is not an issue (as of last week found out insurance does reimbursements) But as a dad of 3, I don't consistently get out of the house.

 

Early summer, my work did an 'active minutes' challenge. I found that very motivating.

 

 

 
 
 
 
Spoiler

Template:

Week #_Food logging: ☐☐☐☐☐ Movement☐☐☐☐☐

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Week 0 Plan

  • Engage others: Make 1-5  supportive and engaging fitness friends
    • Post to NF rebellion forums - at least weekly
    • Log to NFA Battel log- Daily
    • Gym Guest pass Monday and Thursday
    • Chat to a co-worker about Food tracking - at least weekly
    • Chat to another co-worker about pushup challenge - at least weekly
    • Test habit apps
    • Post this post on the fridge.
  • Manage calorie intake: Less than 1700
    • Prepped vegetable soup for the week- limit to 1 bowl  (lunch and dinner) since I don't know id the homemade chicken stock is huge calories
    • Cut Carrot sticks
    • Keep vegetables handy for snacking/ munchy - green beans
  • Be more active either daily to build habits OR 3-5 times a week to maximize the program.
    • 7+ min Moov workout Tuesday, Wednesday Friday and Saturday
    • Swim with gym guest pass Monday and Thursday
    • Sheet the roof of a shed Saturday
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well, That sound like a great plan to me.

I'm sure a bunch of us would love to help you.

 

the normal idea is to regularly update your challenge thread and then have people post when they feel they have something to contribute.

but I see that you propose something a little more personal than that.

 

thats Great! could be quite fun!

 

if you had data from a cell phone  or gps watch many people export That information to strava.  its kind of like facebook for atheltic watches (or whatever); but suffers from being too impersonal. 

 

I've often though it would be neat to read up on their workouts on strava then continue to convo here on NF.

 

doing regular Battle log posts could work like that as well!  I looked for your name and didn't see it,  did I miss it?

 

I think I wouldn't mind chatting a few times a week about your program.

 

feel free to explain your program a little more explicitly. 

 

for example: what is the pushup challenge? 

 

at any rate; whatever level of support you seek Here at NF- I'm sure you can easily find it.

its really a wonderful place for that kind of thing.

 

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Nice goals! I wouldn't think chicken stock would be too high in calories. Are you tracking your calories? On MFP, for stuff like that, I just plug in chicken stock. It usually comes up with several different calorie counts, I pick the one that  sounds good, and go with it. I love veggie soup in the winter!

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Hello from a very high I! :DDD (I/S that is.)  I just took the DISC test a few weeks ago at a work seminar for the first time and hoo boy did I feel called out... (i.e. it was v accurate)

 

TGP has my favorite idea already out there; update as much as possible.  I've found that with NF you really get back what you put in, and if you put in the effort to keep people updated on your progress, and consistently check in on their threads, you'll be able to make some strong support friends and be in a good place. It can be tough what with, you know, everyday life being busy and stuff... but a little goes a long way! :3

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I agree with the others, these goals sound great! As a guild leader, I will periodically swing by and check on you (especially if, like now, I see it's been a few days since you updated), but I know that isn't exactly the support you're looking for. Accountabilibuddies is a great place to look; also, if you make a point to update here every day or every other day, you will get engagement and people will post back. I know this isn't your first challenge and you probably know that already.  :) 

 

What sorts of activities are you looking at to be more active? I know you aren't sure yet whether you want to go the strength route or the cardio route, so what are you doing in the meantime?

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On 10/21/2019 at 9:18 AM, TGP said:

the normal idea is to regularly update your challenge thread and then have people post when they feel they have something to contribute.

but I see that you propose something a little more personal than that.

Thank you for your perspective and support. I knew i needed regular, and hard to swallow- as others point out, Regular is as daily as possible.

 

On 10/21/2019 at 9:18 AM, TGP said:

I looked for your name and didn't see it,  did I miss it?

I have been updating an NFA discord for a battle log. 

I need to prioritize all the good things I need to do.

 

On 10/21/2019 at 9:18 AM, TGP said:

I wouldn't mind chatting a few times a week about your program.

 I did follow your Challange thread. Your intricate update on Wednesday the 23rd has stirred some ideas. The detail of the GPS maps is great!

 

On 10/21/2019 at 9:18 AM, TGP said:

what is the pushup challenge? 

A coworker is going one more push up per day. On day 1 he did 20, so 21 on day 2 etc. For me it is mostly a way to have a talking point of fitness at work.

 

On 10/21/2019 at 10:22 AM, Elastigirl said:

Are you tracking your calories?

Yes, I am tracking calories with Lose it. The interface is easier for me then MFP . Particularly the portion size

 

On 10/22/2019 at 9:14 AM, shaar said:

update as much as possible.  I've found that with NF you really get back what you put in,

Like TGP said above, but blunter about what regular needs to be

 

On 10/27/2019 at 10:00 PM, SkyGirl said:

update here every day or every other day, you will get engagement

And you are to the point.  I keep telling myself weekly will work. But 3 people have been pretty straight that I am lying to myself.

 

On 10/27/2019 at 10:00 PM, SkyGirl said:

What sorts of activities are you looking at to be more active?

For about the last month (since 23rd of Sep) I have been settling in on the  '7 min work out' sometimes I hear it credited to Johnson & Johnson. but it is very similar to NF Bodyweight workout.

 

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Week 0 Summary:

  • Engage others: Make 1-5  supportive and engaging fitness friends
    • Post to NF rebellion forums - at least weekly- this and the post above- but it needs to be more
    • Log to NFA Battel log- Daily
      • Logged 3-5 times
    • Gym Guest pass Monday and Thursday
      • The Guest pass was an additional cost
    • Chat to a co-worker about Food tracking - at least weekly
      • I brought it up but our personalities were not supportive
    • Chat to another co-worker about pushup challenge - at least weekly
      • had brief chat but did not ask for support
    • Test habit apps
      • Habit Bull - I need to decide how to implement- notifications seem solid
      • Argus- is  a little gimmicky
      • I am still using fabulous but it is ai bit annoying (5 click and always has a 'please' share screen that requires a click)
    • Post this post on the fridge. - Posted
  • Manage calorie intake: Less than 1700
    • Prepped vegetable soup for the week- limit to 1 bowl  (lunch and dinner) since I don't know id the homemade chicken stock is huge calories
    • Cut Carrot sticks
    • Keep vegetables handy for snacking/ munchy - green beans
    • Recorded 92% of everything I ate
    • Despite the stressful week (My biggest downfall is emotional eating) I stayed in the target.
    • Screenshot_20191028-225238.thumb.png.81ba3b4d4bd88d2428a814343a70d248.png
  • Be more active either daily to build habits OR 3-5 times a week to maximize the program.
    • 7+ min Moov workout Tuesday, Wednesday Friday and Saturday
    • Swim with gym guest pass Monday and Thursday
    • Sheet the roof of a shed Saturday
    • I Focused on keeping my calories in check and let this slip.
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Week 1 Plan:

  • Manage calorie intake: less than 1700
    • I am down to the lowest weight I have been yoyoing to in the last few years- a platue if you will. It may take lots of energy and focus to push through.
    • I have a better grasp of what foods are satisfying and easier to keep on target.
    • Thanks to @TGP I Will be trying more intricate updates, Make food a fun lifestyle.
    • Twofold- making calorie the priority
      • To push through the wall
      • Fun food feels like the key to daily updates
  • Engage others: Make 1-5  supportive and engaging fitness friends
    • Post to NF rebellion forums - Shoot for daily, 2nd only to calories
    • Log to NFA Battel log- Daily
    • Gym Guest pass Monday and Thursday
    • Chat to a co-worker about Food tracking - ask for support.
    • Chat to another co-worker about pushup challenge - ask for support
    • Test habit apps- this hinges on helping with daily posts and activity
    • Post this post on the fridge.
  • Be more active Either daily to build habits OR 3-5 times a week to maximize the program.
    • Focusing on Stress management and calories - 7 min work out.
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SMARTs be damned, you seem to know where you want to be going and the way there, too. The hard part, then, would be putting one foot in front of the other and keeping doing it.

 

As others have pointed out and you seem to have understood, making "friends" (let's say buddies) comes naturally if you update regularly (optimal being daily, even with a small numbers-only update). It gets people to feel involved and we love the feeling of being part of something.

 

What I've found helped a lot too is going into other threads and following them regularly. Many of us are struggling for time, by seeing you in their threads and finding you interesting, this may direct them toward searching for your own thread and participate in it. Also, a lot of interaction comes in the form of likes. This isn't a bad thing, a like is a pat on the back saying "You're doing well, buddy, keep going, I'm here" which is really efficient if you check in regularly ('cause after some time, you can see the likes coming in and if you're anything like me, it lightens up your heart and motivates you to keep going and do better).

 

Anyway, as always, we shouldn't expect immediate results but you seem to be going in a very good way. Stick with it and it should go well.

 

I'll try to be here for the ride.

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Intricate Fun Food:

  • Breakfast:
    • It was a ruff morning I compromised with an open face egg sandwich.
    • The cheese is anice white chedder- the slightly nuttier flavor transforms
    • The Bread is a great 100% whole wheat. We ground our own hard red wheat. Toasting it helped it hold together with the lower gluten amount.
    • The egg was fried over easy, I love the gooey runny yolk
  • Lunch
    • Each week we get assorted vegetables from bountiful baskets- we had 2 stocks of celery we needed to use
    • Chopping them up with some carrots I keep on hand for snacking, some bell peppers from the previous week and onions for flavor
    • My wife added some fresh herbs she grew throughout the summer
    • Topped off with home-canned turkey stock
  • Dinner
    • I had bit of elbow macaroni with a sauce made from homegrown heirloom tomatoes. They have such rich flavors.
    • My real dinner was some of the same tomatoes made into a tomato basil soup. with added celery and carrots. Again it was basil my wife grew
    • Juce is a compromise for diet soda when I need a bit of caffeine.
Spoiler


2019-10-28_23-48-44.thumb.PNG.9b081ee8a1426437edeaf93c19dbefa0.PNG

 

 

 

 

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4 hours ago, Jack Ryan- Rebel Recruit said:

in the past, I have overwhelmed myself with follow ing too many.

 

I can relate. While it's important not to bite more than we can chew, people usually understand if we drop off the grid of their thread mid-challenge so you can adjust later on if needs be (and not feel tied to answering in every thread in which you have participated if it's putting a strain on your life, the purpose is to reach fulfillment, not to drain ourselves out of energy on the quest). Keep moving forward and enjoy the journey. :)

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well, regarding the Frequency of being HERE

 

I'm not sure its SO important that you are hear day after day.  several of us are; most days, but I don't know if that is required to have a good fitness/eating program.

 

but what I DO know is that you have to routine for fitness.  THAT certainly needs to done several times a week to make any big changes in strength and losing wieght.  if Losing weight is the priority I am Not a great guide of that. I've never prioritized it; i think that there needs to be a constant meal to meal effort at changing ones diet.  People wanting to lose weight IMHO must absolutely OBSESS on it.

 

this is All much easier (for me) if I write down everything and frequently update things.

 

I use Google excell to track whats important to me and I DO make frequent updates to that.  I also love my Gps watch that is giving me (now) so much useful information about exercise, recovery and sleep.  but... important information is updated to Excel and That is what keeps me ONTRACK for exercise.

 

HERE ; there is the opportunity to support others, hold yourself accountable (in a semipublic way), and gain information and advise.

...

tldr;  I'd say you CAN update your challenge as once a week, esp if you're tracking your program elsewhere.

alternately, maybe you simply don't need the constant updating to something... but I find that very motivating.

it makes me feel that I'm making progress.

 

ty for all those answered questions.  I strongly agree with Jean that friends here on NF come spontaneously and naturally.  You don't usually have to say that this person or that person is my accountability buddy.   I make it a point to interact with people that "like" my post. its like that mark means "yes, I've read it- ty for sharing those thoughts".  

 

 a Big ranger corp cannot follow everyone.  sometimes I wander into other people's threads but Time... time limits how much I can interact with everyone.

 

Your here and with big goals.  I'll keep chatting and checking out how things are going.

 

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btw, I did look for you on strava- I think I found some old data, but I'm not anything has happened recently.

are you on strava?  IMHO its a nice way to share you workout.  

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1 hour ago, Jack Ryan- Rebel Recruit said:

I am. There is a link in my signature. A walk on oct 10th.

 

Awesome- yeah I see you

 

it seems that you Can have the moov workouts export to strava. https://support.strava.com/hc/en-us/articles/216945777-MOOV-NOW-and-Strava

 

if you do that- I will "like" each one I see.  (thats strava way of showing support, I suppose)

 your doing those workouts 3x a week right?

 

I looked it up some;

what workout program are you working on?  its looks really interesting... I like the idea that it checks out your form as you do things- thats even more informative than a coach!

 

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22 hours ago, Jack Ryan- Rebel Recruit said:

And you are to the point.  I keep telling myself weekly will work. But 3 people have been pretty straight that I am lying to myself.

 

There's nothing wrong with posting weekly if that's what works for you! But if your goal is to have regular conversations with people on the forums, then yeah, it should probably be a little more frequently than that.  :)  I agree also that checking in on other threads is a great way to stay engaged and find some inspiration, too. It doesn't have to be a lot, and you don't have to leave long posts for everyone - "likes" and short observations are noticed and appreciated.  :) 

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13 hours ago, TGP said:

it seems that you Can have the moov workouts export to strava. https://support.strava.com/hc/en-us/articles/216945777-MOOV-NOW-and-Strava

 

I do have it connected but it only syncs the runs, not the 7+ minute 

 

13 hours ago, TGP said:

 your doing those workouts 3x a week right?

an A grade is daily a b is 5 so C would be 3

 

Since calorie is more important for my success right now  I need to get a lose it link added to my signature.

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Intricate Fun Food:

  • Breakfast:
    • I had a low key bowl of oatmeal with raisins. I love raisins. They add a bit of sweetness
  • Lunch
    •   The lentils are simple and boiled
    • The wheatberries have some nice Indian seasoning
  • Dinner
    • We went to a church pot luck/ Halloween party
    • I overcame not knowing how to log the food by
      • looking at other plates and adding it while I was in line
      • Had small portions- enough to taste it
      • I took gum with me so I avoided hiding from social anxiety by getting another plate
 
 
 
 
Spoiler

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1572448950034.thumb.jpg.24584e61e216e6a4845a5a394595af44.jpg

 

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Coming Clean: vent

 

I have kind of been beating myself up about not getting an update in yesterday... and today. And Feeling overwhelmed. 

 

Feeling down because I have not been able to feel like updating NF... Then it dawned on me 'why' I ( and my wife) a bit on our plate:

  • 3 kids 6 and under.
  • Figuring out how to address my son's behavior issues at school
  • Redoing life insurance.
  • Health insurance open enrolment just started.
  • More is being asked of me at work
  • Looking to buy a house
  • The developer that bought ht lot behind us may want
  • Working with a general contractor about adding a second bathroom.
  • Getting second opinions on the remodel
  • building a new computer
  • loan servicer just changed
  • refinance, a mortgage to pay for the bathroom.

It was a  relieving to write it out / vent

 

 

 

https://play.hbonow.com/feature/urn:hbo:feature:GXXEZHgYPQKnCVgEAAAJH

 
 
 
 
Spoiler


 

 

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wow! That is a lot to think about

so yeah, update when you can, but try to not feel bad about it...

 

Surely the Workout/Diet is more important then coming on here and updating any kind of record of that workout.

 

What I find is that, to the extent that I can, if I'm regularly updating my records- I'm taking my exercise program seriously.. and results follow

ESPACIALLY if i'm doing that consistently.

 

consistency is EVERYTHING for these long term goals of changing fitness and getting healthier.

IMHO

 

 

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