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SakuraKitsune's 4th Challenge | 25/07/22 | Lvl2 Warrior: Action Surge


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Last Challenge Review

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✨Achieved✨

  • Did all my planned exercise every day and noticed improvement in my strength! I'm almost repping at my old bench max!
  • Completed the following Nerd Fitness Quests:
    • ✅ Find a coach: Started with a Nerd Fitness Coach and even went through a switch over to a second coach when they left to start their own business.
    • ✅ Film your main sets for one workout
    • ✅ Learn to do a Backward Roll: Completed some Assassin quests even though I had convinced myself I couldn't.
    • ✅ Learn to do a Forward Roll
    • ✅ Complete a line of 20 Walking Lunges
    • ✅ Complete 50 bodyweight squats in 2 minutes
    • ✅ Learn to do a Cartwheel: I can still do one!
    • ✅ The 50/50 squat challenge: Plucked up the courage to use gym exercise equipment I had been to shy to use before and learned how to use it by myself or asked for help.
    • ✅ Squat .75x your bodyweight
    • ✅ Complete 5 Assisted Pistol Squats (Each Leg)
    • ✅ Deadlift 1x your bodyweight
    • ✅ Work with a coach on a personalized program
    • ✅Get an A on your 4 Week Challenge
    • ✅Complete 3 4 Week Challenges in a row: this is my 3rd in a row!
  • Stuck to my nutritional routine. I was ordering food from a healthy delivery service, but it got me on track
  • Re-introduced carbs into my diet and upped my calories to 1600 daily without gaining weight
  • Cut down my caffeine intake massively 
  • Getting a hold of my anxiety through a really tough start to the month
  • Started work on medical check-ups despite my fear of them.
  • Started new work contract despite stress around it and I'm doing well at it.

 

🐾Attempted🐾

  • ⬜ Research historic lifters and their style: I started reading Arnold Schwarzenegger's Encyclopaedia of Modern Bodybuilding, but I ended up not prioritising when worked started, but I would like to keep reading. 
  • ⬜ Bench press .5x your bodyweight: Still improved my PB by 3kg. The journey continues.
  • ⬜ Farmer’s walk with .75x your bodyweight: Didn't get a chance to re-test. My dumbbells at home don't go high enough so have to try at the gym.
  • ⬜ Complete a Wall Walk: I got to the point I could walk my feet up the wall but was too scared to bring my hands in closer. Need a spotter. No progress on this.
  • ⬜ Pick a program and stick with it! Waited for my coach plan. I'm going to consider this achieved by the end of next challenge cycle. 
  • ⬜ Take a Hip Hop Dance Class: I researched this but covid kept getting in the way. Maybe I need to find an online solution.
  • Didn't finish renovating the office


❄️Didn't Work❄️

  • ⬛ Fitness: Pushup: Still a while away from this but going to keep trying! + Fitness: Double Unders: Didn't attempt- still seemed such a bother + All the snatch, squat jerk, overhead press, clean, clean and jerk, push jerk, split jerk, and push press quests- on pause until I gain more muscle and can attempt all these safely.  + Learn to do a One Handed Cartwheel: feels like my body weight is too high still at the moment so on pause
  • Bedroom ended up being a mess.
  • Remembering to take my multivitamins every day.

 

💫Change Up💫

  • Ended up entering my meal planning into here, and Nerd Fitness Coaching app, and MyFitnessPal. Too many places to update and yet still didn't feel across it each day.
  • Challenging myself to exercise every day including rest day walks. With my current fitness level- walks or stretching could be optional for less pressure. + Noticed some joint issues by the last few days. Need to starting using my rest days more efficiently. 

 

🥊Upcoming Challenges🥊

Have to get an endoscopy and colonoscopy on Aug 2 for cancer checks. (I'm probably fine.)

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🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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LEVEL UP! Lvl2 Warrior

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Continuing the development of my character using the Fighter Class, I have successfully added another skill to my belt: Second Wind. After picking up my Great Weapon, Weightlifting, and Martial Melee, Boxing, I unfortunately once again got trapped by my archenemy: Crave. Having lost motivation, I learned Second Wind to successfully pick myself up and get back into my warrior training.

 

Character Sheet
Armour: Medium Armour (Upgraded gym clothes and shoes)

Weapons: Simple Melee Weapons (the metal staff of Weightlifting), Martial Melee (Boxing)

Skills: Acrobatics (Assassin Quests), Survival (Adventurer Quests)

✅ Lvl1: Fighting Style (Great Weapon Fighting), Second Wind

⬆️ Lvl2: Action Surge
 

Lvl2 New Ability: Action Surge

Quote

Starting at 2nd Level, you can push yourself beyond your normal limits for a moment. On Your Turn, you can take one additional Action on top of your regular Action and a possible bonus Action.

Once you use this feature, you must finish a short or Long Rest before you can use it again.

It's time to really put in the hard work and make use of my rest days better! 

★*゚*☆*゚*★*゚*☆*゚*★

Escaping Crave's pitfall trap took a lot of work: healing, practicing, and focusing. 

She even got the courage to try one of her proficiencies: Acrobatics- wobbly but helpful!

But finally, she felt it: the surge of the Second Wind whirling up inside of her.

Heaving herself out finally with a squeal of victory, the kitsune warrior felt ready to take on the world again.

 

And so her training continued: working harder than ever and learning how to recuperate effectively.

Next time she came up against an enemy she wasn't going to fall so easily!

★*゚*☆*゚*★*゚*☆*゚*★


The Goals: Continue Pushing Beyond Normal Limits

l will continue to follow the advice of my coach for my weightlifting days, focusing on deadlifting, benching and squatting per. Cardio will be twice a week as my boxing classes.

Pre-week | w/c 24 Jul | Strength Training:  ✅✅✅ Boxing Training: ✅✅ 

Week 1 | w/c 31 Jul | Strength Training:  ✅✅✅ Boxing Training: ✅✅ Rest Days: ✅💥

Week 2 | w/c 7 Aug | Strength Training:  ✅✅✅ Boxing Training: ✅✅ Rest Days: 💥💥

Week 3 | w/c 14 Aug | Strength Training:  ✅✅✅ Boxing Training: ✅✅ Rest Days: 💥💥

Week 4 | w/c 21 Aug | Strength Training:  ✅✅✅ Boxing Training: ✅✅ Rest Days: 💥💥

Week 5 | w/c 28 Aug | Strength Training:  ✅✅✅ Boxing Training: ✅✅ Rest Days: 💥💥

 

The Goals: Real Resting

I will learn how to properly use rest day for the betterment of my muscles. This will include walking or yoga, and other forms of relaxation as the research them. These checks have already been included above, but there is an additional goal of starting the Nerd Fitness Yoga Program and researching other ways to recuperate my muscles. This section will be updated as my research and progress creates goals to be tracked.

💥 Start the Nerd Fitness Yoga program on my rest days

✅ Research effective muscle recuperation techniques for rest days to try
✅ Plan rest days

 

2. Keeping Crave at Bay

 

Kakuriyo-Bed-and-Breakfast-for-Spirit.gi

The Background

Although I am not cooking my own food still, ordering from a healthy food delivery service means I am keeping temptation away, save on time while working, having a good variety, and keep my nutrition high. I am keeping my mindset that my food fuels my training.

I will continue to work with coach on planning social days. My last coach was a lot more active in this area. When I sent my next social day food plan to my new coach there was no comment yet- maybe it will come up again closer to the time.  I will learn to work with them and trust the process for accountability. I am aware I can't just avoid Crave, I will need to face my energy and learn from to control my reactions.

 

The Goals: Continue Nutritional Plans

I will now we tracking my food in MyFitnessPal and a photo journey in my Nerd Fitness Coaching app. So here I will just be tracking completing each day to plan.

Pre-week | w/c 24 Jul: ✅✅✅✅✅✅✅

Week 1 | w/c 31 Jul:    ✅✅✅✅✅✅✅

Week 2 | w/c 7 Aug:    ✅✅✅✅✅✅✅

Week 3 | w/c 14 Aug: ✅✅✅✅✅✅✅

Week 4 | w/c 21 Aug:  ✅✅✅✅✅✅✅

Week 5 | w/c 28 Aug:  ✅✅✅✅✅✅✅

 

3. Quests

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Academy Quests

💥 Fitness: Double Unders- Continued from last challenge cycle

🔄 Fitness: Pushup - Continued from last challenge cycle
 

Rebel Quests

💥 Complete a Wall Walk: Can put legs up but not walk hands into the wall (also an Assassin Quest) - Continued from last challenge cycle

✅ Plank Practice- Advanced (60")

💥  Have a 5 Minute Dance Part Every Day (for a week)

💥  Compete in a PVP Challenge

 

Warrior Quests

💥 Research historic lifters and their style: I bought Arnold Schwarzenegger's Encyclopaedia of Modern Bodybuilding! - Continued from last challenge cycle

🔄 Bench press .5x your bodyweight: Currently at 0.4x - Continued from last challenge cycle

💥  Farmer's Walk with .75x your bodyweight- Continued from last challenge cycle. Need to do at the gym.

💥  Learn the alternate stance deadlift
🔄  Pick a program and stick with it! If I keep to my exercises for this challenge assigned by my coach.

 

Assassin Quests

💥 Take a Hip Hop Dance Class- Continued from last challenge cycle

💥 Complete 25 Consecutive Box Jumps
💥 Complete 100 bodyweight squats in 2 minutes

 

Yoga Quests

💥 X

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🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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  • SakuraKitsune changed the title to SakuraKitsune's 4th Challenge | 25/07/22 | Lvl2 Warrior: Action Surge

Day 4, Pre-Week

Okay, first I tackle the rest day question and do some research. I found this Nerd Fitness article first up: https://www.nerdfitness.com/blog/what-should-i-do-on-my-off-days/
And I'm thinking maybe I should try line up fun activities for at least one rest day a week... or at least try? I'll brainstorm some ideas. Like I've always wanted to try basketball, or take my longboard out again and try to learn, or maybe go for a swim and sauna day? Or even a walk/hike somewhere new/nice!

XnTD.gif

  • Like 1

🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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So many great green ticks from last challenge!

 

On 7/27/2022 at 4:04 PM, SakuraKitsune said:

I'm thinking maybe I should try line up fun activities for at least one rest day a week... or at least try? I'll brainstorm some ideas. Like I've always wanted to try basketball, or take my longboard out again and try to learn, or maybe go for a swim and sauna day? Or even a walk/hike somewhere new/nice!

 

How fit are you/how good is your recovery? If you're not super fit yet, basketball on your off days might be a bit much? But if you have pretty good cardio fitness already it could be fine.

Let cheese and oxen and mead crowd out our secret desires for power and domination - Harriet the Viking

Just be bold, fluid and unapologetic, not small, hairy and indecisive - Harriet the Artist

You can absorb me! - Harriet the Contextless Guru

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(I forgot to post this, it was still sitting here)

Day 5, Pre-Week

Still researching rest days for rejuvenating muscles.

I think I'd like to learn foam rolling. I always see people doing it but don't really know how. So I watched this Nerd's Fitness video today: 

 and read this Nerd Fitness article: https://www.nerdfitness.com/blog/how-to-use-a-foam-roller-step-by-step-guide/ I see the foam rollers at the gym so I suppose to could visit and roll out, although seems like a lot of effort in a way. I'll also admit I'm not really getting that much muscle soreness now that my exercises are so regular 5 days a week. But at least I know how. Maybe I'll buy one for home and try it out after a bath? I'll get a 45cm one. They seem cheap enough.

I guess I'll consider Epsom salt baths, massage and sauna... I don't even know if I can find a sauna in my area but it would be nice with the cold winter days at the moment! Might just be a relaxing bath then foam roller for rest days. Also I learned rooibos or green tea is good for post-workout muscle recovery. 

Maybe rest days are starting to sound pretty good!
8a6f4580964b4b0787a52394362b38077730a492
 

  • Like 1

🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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Following!

 

On 7/27/2022 at 3:04 PM, SakuraKitsune said:

And I'm thinking maybe I should try line up fun activities for at least one rest day a week... or at least try? I'll brainstorm some ideas. Like I've always wanted to try basketball, or take my longboard out again and try to learn, or maybe go for a swim and sauna day? Or even a walk/hike somewhere new/nice!

 

 

I like the idea of doing something fun/new on your rest days! It's great to smash PRs at the gym, but it's also nice to use our fitness to do cool random things and enjoy life.

 

Social dancing - e.g., contra or swing dancing - can be really fun cardio. Usually dances have beginner lessons, too. The only thing is that it's not a great activity if COVID is a concern - from that perspective, contra dancing basically becomes "let's systematically touch and breathe on everyone in the room" 😅

 

6 hours ago, SakuraKitsune said:

But at least I know how. Maybe I'll buy one for home and try it out after a bath? I'll get a 45cm one. They seem cheap enough.

 

Foam rollers are good to keep on hand for muscle work and are a cheap investment, as you've already found. Tennis balls and lacrosse balls are also useful for working smaller areas, so you could start soft tissue work with those if they are more readily available :) 

  • Like 1

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8, 2.9, 2.10 

 

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3 hours ago, Alanna said:

Following!

I like the idea of doing something fun/new on your rest days! It's great to smash PRs at the gym, but it's also nice to use our fitness to do cool random things and enjoy life.

Social dancing - e.g., contra or swing dancing - can be really fun cardio. Usually dances have beginner lessons, too. The only thing is that it's not a great activity if COVID is a concern - from that perspective, contra dancing basically becomes "let's systematically touch and breathe on everyone in the room" 😅

Foam rollers are good to keep on hand for muscle work and are a cheap investment, as you've already found. Tennis balls and lacrosse balls are also useful for working smaller areas, so you could start soft tissue work with those if they are more readily available :) 

Yey welcome 💜 I'm glad you're following again because I love your advice.

Actually I was a professional dancer younger and done many different styles over the years. I'm not doing any classes at the moment because yeah- covid, but I hope to get back into pole dancing one day. I really want to do my hip-hop classes NF quest and do an actually term. I've done latin hip-hop but not american hip-hop and I think it would be great fun. but finding adult classes that aren't an hours travel there and back is hard, let alone the whole covid issue. But I keep the goal on my list so I keep mulling over solutions.

I'm looking forward to using the roller! I have tennis balls but funnily enough I don't seem to use them for some reason. I'm still mulling over bath bombs too, get my muscles nice and relaxed before rolling and have a cup of beneficial tea while I'm at it, but I might just use some herbal epsom salts instead.

  • Like 2

🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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Day 1, Week 1
 

Feel so odd to be writing Day 1 Week 1 again. A new challenge! Starting again. I have some hard emotional challenges coming up this month: the biggest being my cancer check-up on Tuesday. I'm sure I'll be fine, it's just a look inside because two immediate relatives have had it now so I'm high risk, but 37 seems a little early still. (My brother was in his 40s when he got it.) PArt of the requirements is for me to be on a clear liquids diet from half way tomorrow until tomorrow evening. That's going to be a little hard along with the nerves! But it will all be over soon enough.

Today was my first official rest day. I woke up later and had to visit Mum in hospital so didn't have too much time for much, but I made myself a bath, poured in lots of muscle salts, made a cup of green tea with a bottle of water, lit a candle, put on the Skyrim soundtrack and tried to chill for 30 minutes. I didn't do too well, to be honest; my mind was too active and I ended up messaging people for most of the time. But at least I did something good for my muscles. It was a good start. My next rest day is Tuesday for the minor surgery, so we won't include that. I need to plan for my weekend rest day after that. I should have my foam roller by then. So this followed by a bath, candle and tea should be perfect. Maybe next time I'll add in some lavender oil to really relax too. Problem is, my bath is too shallow 😂 but today was a good attempt at using a rest day properly. I'd like to try add in some yoga too. I've actually done yoga for years so know how to just do a session myself, but I thought following along with the NF Yoga program could be fun. 

I'd also like to start adding in some new types of fun natural exercise on rest days too if I can. Maybe something like this:
Monday Rest Days: Yoga, roller and bath ritual
Saturday Rest Days: Choose on of the following challenges (lots of things that scare me on here so need to get excited!)

- Try basketball! Take a ball to a park and try shoot some hoops and dribble. Watch a YouTube lesson. (I have found a beginners basketball class but I'm try shy to sign up at the moment due to age and weight, but maybe I can get ready for trying once I've lost weight?)

- Try longboarding again. Go to a quiet park or carpark and practice balance and pushing. Or book a lesson! (This also scares me, falling off- but I really want to learn)
- Go to the beach and walk along it and/or go for a swim (if warm enough!)
- Go to a one off dance class or do an online dance class (hip-hop if possible)
- Go for a bushwalk/hike (there are quests for 30min hikes, hour long and 3 hour)
- Go to a Monday Boxing Ring Sparring 101 class (this scares me, I don't want to be punched in the face, but I also really want to try!)
- Book and go to a beginner golf driving range class (there's one down the road from me. I used to hate being dragged around as a kid but maybe it could be relaxing now)
- Book a half hour private lesson to get back into horse riding (it's been years and years... am I too overweight still? I don't know...)
- Book for a nice massage (depending on covid)

Next Saturday I have a long lunch with a friend, so I'll at least try to do something small before leaving in the morning? Or maybe at least the bath in the evening? ... this feels like it's actually going to be quite a difficult challenge for me! Who knew taking a day off to relax or have fun would be so hard O.O
FeUPc45.gif
 

🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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Day 7, Week 1

That week flew past, I barely feel like I have any time to myself and I'm exhausted 😅 But I've been continuing my exercising and eating. Today I went out and visited an old friend, and as part of that we went to a restaurant as well as having cocktails. But, I didn't overeat and I didn't get drunk so I can exercise tomorrow as planned. I still had "unhealthy" food and 6 cocktails (over 8 hours slowly) but I didn't binge. And I didn't come home and keep on partying. This feels like a win for me against Crave.

 

In other news, I got woken up yesterday with the worst leg cramp and it's still affecting me like an overworked muscle all stiff. I don't know if my squats/leg day set it off or not. Keeping up with my magnesium tablets and hoping for the best. Luckily tomorrow is Bench so I can continue to give my legs a bit of a rest.
Omake+Gif+Anime+-+Long+Riders%2521+-+Epi

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🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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23 hours ago, SakuraKitsune said:

This feels like a win for me against Crave.

 

Definitely a win - great job sticking to moderation!

 

23 hours ago, SakuraKitsune said:

Keeping up with my magnesium tablets and hoping for the best.

 

What form of magnesium are you taking if you don't mind my asking? Some forms are absorbed better than others.

 

Hope your leg feels better soon!

  • Thanks 1

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8, 2.9, 2.10 

 

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On 8/7/2022 at 11:18 PM, Alanna said:

What form of magnesium are you taking if you don't mind my asking? Some forms are absorbed better than others.

My gastro gave it to me: Nutra-Life Magnesium Complete Forte High Strength

  • Like 1

🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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3 minutes ago, SakuraKitsune said:

My gastro gave it to me: Nutra-Life Magnesium Complete Forte High Strength

 

This one? https://return2health.co.uk/nutralife-magnesium-complete-forte# My understanding is that magnesium oxide is the form that isn't absorbed very well, so if you continue having signs of Mg deficiency, it may be helpful to talk to the practitioner about a different form (e.g., Mg citrate or glycinate). Mg oxide actually tends to be used to treat constipation since it isn't absorbed very well (giving it its laxative effects). That property also makes it tricky to increase the dose if it's too low 😅. I'm not sure about the absorption of magnesium phosphate pentahydrate, though - maybe that's enough to make the over bioavailability decent. 

 

Just wanted to mention it in case you continue to have issues - not all supplements are created equal, and sometimes it takes time to figure out what forms work best for you.

 

How have Weeks 2 and 3 gone? :) 

  • That's Metal 1

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8, 2.9, 2.10 

 

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On 8/22/2022 at 12:21 AM, Alanna said:

This one? https://return2health.co.uk/nutralife-magnesium-complete-forte# My understanding is that magnesium oxide is the form that isn't absorbed very well, so if you continue having signs of Mg deficiency, it may be helpful to talk to the practitioner about a different form (e.g., Mg citrate or glycinate). Mg oxide actually tends to be used to treat constipation since it isn't absorbed very well (giving it its laxative effects). That property also makes it tricky to increase the dose if it's too low 😅. I'm not sure about the absorption of magnesium phosphate pentahydrate, though - maybe that's enough to make the over bioavailability decent. 

Just wanted to mention it in case you continue to have issues - not all supplements are created equal, and sometimes it takes time to figure out what forms work best for you.

How have Weeks 2 and 3 gone? :) 

Oh my magnesium levels aren't low, so maybe he's trying to treat flow deliberately. That's really interesting! Apparently due to my intestinal length he thought I might have slow digestion, and I think he was right because I've seen improvements. So I think you're dead on with that prediction!

Week 2 and 3 and have blasted by thanks to being so slammed with work. I'm exhausted, man, but somehow keeping up with exercise and food. I think I'm just so tired that I'm sleepwalking through everything without thinking and that's how I'm doing it 😂 My caffeine addiction is terrible right now to get through it all. How have you been going?

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🗡Character: Level: 3 | Class: Fighter (Samurai) | Background: Entertainer (Dancer) | Race: Kitsune | AlignmentChaotic Good
⭐2022 Challenges: Mar-Apr, May-Jun, Jun-Jul, Jul-Sep, Sep-Oct, Oct-Nov, Dec(Mini)

★*゚*☆*゚*★*゚*☆*゚*

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