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CircaPaleo’s First Challenge!


Circapaleo

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Stats

Female

Age – 37

Height – 5’2â€

Weight – 177 lbs

Arms – 13.5/13.5 in

Chest – 41.72 in

Waist – 42 in

Hips – 43 in

Thighs – 23/23 in

Calves – 15.5/15.5 in

I have pics, but can't figure out how to get them to show here.

photostream

Intro

This is my first challenge. I discovered this site about two weeks ago and have been implementing some changes in my diet and exercise routine. In the long term, I’d like to lose 60 pounds, be able to run a 5k at an 8-minute-per-mile pace, and make progress in strength training and flexibility. I don’t have specific goals in those areas, yet, because I’m very weak and out of shape, and I’m not really sure what is possible at this point.

Long-term life goals involve making a career change, becoming more comfortable and confident in social situations, being more financially responsible, keeping up with basic household chores, becoming a solid performer, and finishing the never-ending remodeling projects I’ve started all over the house.

My fitness goals during this challenge cycle are not aggressive, but mainly require showing up every day. That seems to be my biggest problem when committing to something new. I tend to find excuses to not do the little bit needed each day to achieve my goal. My life goal is aggressive, but it needs to be. I need to get my butt in gear.

Goal #1: Eat a paleo diet geared for weight loss and keep a food journal

I don’t have a good feel for my weight loss rate at this point, or even if it is going to be constant or predictable, so instead of setting a goal to lose X pounds, my goal is to eat a clean, paleo diet (with dairy) that is geared towards weight loss, and to keep a food diary. I have celiac disease and haven’t eaten gluten grains in over ten years, and I didn’t come equipped with a sweet tooth, so most of the paleo diet is not big deal. My weaknesses are diet cokes, alcohol, corn tortillas, my gluten-free breading for fried stuff, cornstarch for thickening sauces, and my precious potatoes in absolutely any form.

Action Plan:

• Paleo + dairy, 1500 calories and 50-70g carbs, aim for 55% fat/30% protein/15% carbs

• No diet cokes , no alcohol, no corn tortillas, no cornstarch, no breading, and no potatoes

• Track food on myfitnesspal.com every day

• I have a parent with a serious illness, and it is possible that I will have to go out of town for a few days at some point during this challenge. I have a tendency to use events like this for as an excuse to eat off plan, so I will have a written plan for handling these meals whether it involves eating on the road, preparing meals at my dad’s house and/or eating on plan while spending lots of time at a hospital.

Grading:

A = On plan 40/42 days and recording all food;

B = On plan 38/42 days and recording all food;

C = On plan 36/42 days and recording food on 40/42 days;

D = On plan 34/42 days and recording food on 38/42 days;

F = On plan <34 days or recording food on < 38 days

My lunch today: Seasoned chicken, sautéed zucchini, and creamed cauliflower

Goal #2: Run 10 minutes without stopping, run 30 seconds at 8 minute mile pace

I have almost no endurance when it comes to running. I tried the C25k program several times and couldn’t get past the few days. Right now I struggle to run more than about 20 seconds at a 15-minute mile pace. Yeah, I’m that bad. I have devised my running plan to get myself up to the first running exercises in the Rebel Running Guide at the end of this challenge. I’m not sure if it will work, but I will give it a 6-week try. Specifically, at the end of this challenge I want to run 10 minutes without stopping at a 4.0 mph speed, and also to be able to run 30 seconds at an 8-minute mile pace (7.8 mph). I will also do my warm-up and core exercise from the RRG before and after each workout. My goals are mostly geared towards showing up for every workout. Even if all I do is put on my running shoes and run one second, it counts.

Action Plan:

• My specific plan is written out in a spreadsheet. The plan details the days I will run, and the incremental running times/speeds.

• Set up an awesome playlist of running music on my ipod.

Grading:

A = all workouts attempted, and I can run 10 min @ 4.0 mph, and run 30 sec @ 8 min mile pace

B = all workouts attempted, and I can run 8 min@ 4.0 mph, and run 30 sec @ 8.5 min mile pace

C = 16/18 workouts attempted, and I can run 6 min @ 4.0 mph, and run 30 sec @ 9 min mile pace

C = 14/18 workouts attempted, and I can run 4 min @ 4.0 mph, and run 30 sec @ 9.5 min mile pace

F = > 14 workouts attempted, or I run < 4 min @ 4.0 mph, or run 30 sec at > 9.5 min mile pace

Goal #3: Strength

My specific goals are pretty modest, but achieving them would still put a big smile on my face.

Push Press – 5x5 @ 50 pounds

Squat – 5x5 @ 50 pounds

Assisted Pull-up – 5x5 using black band and minimal “jumpingâ€

Deadlift – 5x5 @ 85 pounds

Push-up – 1 awesome, non-girly, straight-legged, butt-in-the-same-plane-as-my-legs-and-head, nose-to-the-ground, honest push-up (this would be the first one I’ve ever done in my life!)

Action Plan:

• My specific plan is written out in a spreadsheet. The plan details the days I will workout, and I hope to increase each weight exercise by 5 lbs each session, since I’m lifting very light weights and should be able to progress quickly at this point.

• I’ve done barbells before, but I will have a trainer friend check my form 2x during the challenge

• Again, I think compiling a good ipod playlist would be a big help.

Grading:

A = all workouts attempted and exceeded goals in all exercises

B = all workouts attempted and exceeded goals in 3-4 exercises

C = 16/18 workouts attempted or exceeded goals in 2 exercises

D = 14/18 workouts attempted or exceeded goals in 1 exercise

F = <14 workouts attempted or did not meet or exceed any goals in any exercise

Goal # 4: Career – get ready for job interviews and earn extra money writing until I get a job

I quit my job about a year and a half ago. I hated it and hated the person I was while I had that job. So I just up and quit. I am making a career change which will involve me passing an exam that I will take in December. Even after a year and a half, I still haven’t made much effort towards getting another job and it’s almost entirely due to anxiety surrounding job interviews. My interview skills suck and do not at all represent who I am and what an awesome job I would do, and I need to vastly improve them so I can get the job of my dreams. I know I come across as quiet and a little mysterious (not in a good way) and need to be more confident, have well thought out answers, and be more open, personable, and transparent. Also, lately I’ve not been doing much to earn money and have had to dig into savings which is not cool. I enjoy doing freelance writing and just need to habit of doing a little each day again. My action plan looks like a long list, but a lot of it is partially done, and also, the longer I sit out, the harder it is to get back in, so I really need to get my butt in gear.

Action Plan:

Since most of these tasks (all but the resume and exam prep) are way outside my comfort zone, and I’ve been putting them off for over a year, I’m grading myself on simply getting them done, without judging myself on how perfect I do them. That can come later. I just want to complete them all. Refining can come later. Three hours a day to work on the following items:

1. Locate a toastmasters group

2. Give at least 2 speeches

3. Get my interview stuff ready and set aside money for suit.

4. Complete my resume and basic cover letter

5. Get a stylish, yet professional haircut

6. Record a voicemail message on phone

7. Find out date for exam

8. Register for exam

9. Order exam study material

10. Make an exam study schedule

11. Each morning, confirm that my phone is fully charged and on my table where I can hear it

12. Write for at least 1 hour a day

13. Explore one new writing or work at home possibility each week

14. Attend toastmasters each week

15. Spend 2 hours every day preparing for exam

16. Spend time every day preparing for an interview. I will work out my response for 1 typical interview question per day, record my delivery and then watch.

Grading:

I’ll assign a grade based on how much I go outside my comfort zone, how constructively I handle anxiety when it crops up, and how often I just do it and get the task done even though it’s scary and it would be way easier to make up a lame excuse to delay getting it done.

Non-Graded Goal: Work on one song and practice points per week and record at the end of the week.

While I am diligent about practicing my violin regularly, I tend to be scattered brained and try to work on about 15,000,000 different things each practice session. I never get much accomplished because I try to do everything and end up with nothing. So, I am going to structure my practice sessions to be more goal-oriented. I will work on my skill area (etudes, intonation, etc) each practice session, and then focus on working out only one song during the week. I will record the song at the end of the week and upload to youtube for constructive critique from my music buddies. I think this will be fun!

Mini-Challenges Goal: Take part in at least one I have a lot going on in my other goals, but I will definitely take part in at least one.

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Wow.... that's a fantastic level of detail and thought gone into those goals and plans.....

For what it's worth, the best tip for interviews I was ever given was to count to three before answering any question. Not out loud, obviously, but to give yourself a bit of time to think. Another good tip is to always make contact with a good question if a name is given for informal enquiries - there's a decent chance that the contact will remember you when short listing for interviewing.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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For what it's worth, the best tip for interviews I was ever given was to count to three before answering any question. Not out loud, obviously, but to give yourself a bit of time to think.

LOL! I think that would be so funny to count out loud. :) I used to interview people at my last job and the weird stuff people would put on resumes and say in interviews always amazed me. For giggles these are my two favorite reasons given for leaving the last job written on an application:

"Pregnancy and complications with owner's spouse"

"If given an interview, I will explain my role in the prisoner escape"

Another good tip is to always make contact with a good question if a name is given for informal enquiries - there's a decent chance that the contact will remember you when short listing for interviewing.

I hadn't heard this one before and I think it would be good for getting the interview. Thanks! :)

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I used to interview people at my last job and the weird stuff people would put on resumes and say in interviews always amazed me. For giggles these are my two favorite reasons given for leaving the last job written on an application:

"Pregnancy and complications with owner's spouse"

"If given an interview, I will explain my role in the prisoner escape"

Wow...... I'd like to think that the last one was from an ex-prison officer, but even so.....

My favourites..... when asked for an example of initiative an applicant said that he wore swimming goggles while cutting onions. Another spectacular blunder was from one applicant who sent a full body photo of herself taken at her university formal ball. To be fair, she was really very attractive, but the outfit was rather... revealing. Applicants were told not to send photos (largely because of the potential for discrimination), and it was very hard not to conclude that she thought she could gain some advantage through flaunting the assets that she could bring to the company. Unfortunately, every single person involved in the selection process for interviews (except me, a lowly temporary photocopy-jockey at the time) was female (and hetero), and were not amused. I've never seen an application go on the reject pile quite so quickly. This was London at the turn of the 21st century, not Mad Men.

Worst interview experience..... interviewing someone who smelt strongly of alcohol and didn't seem to realise.... worst one ever, though, was with someone who was pretty much paralysed with shyness and nerves. I think we all wanted the earth to open up and swallow us....

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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+1 for coming to your first challenge with a well thought out plan! I think you've really set yourself for success and I can't wait to see you rock out your first challenge.

I love the interview stories... my department in college spent a lot of time on mock interviews in our 3rd year and I'm forever grateful for it. I can't even imagine what possesses people to say the things they do in interviews.

You have to post links up for your youtube videos each week, I'm sure there are loads of Music Nerds (like myself) would would love to give you some extra props. I've always been a singer, and I march color guard with an all ages drum corps during the summer so I'm constantly surrounded by music and I wouldn't have it any other way!

No matter how slow you're going, you're still lapping everyone on the couch.

 

 

Hobbit Adventurer
STR - 4 DEX - 3 STA - 4 CON - 5.25 WIS - 5 CHA - 6.5

 

 

 

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You have to post links up for your youtube videos each week, I'm sure there are loads of Music Nerds (like myself) would would love to give you some extra props. I've always been a singer, and I march color guard with an all ages drum corps during the summer so I'm constantly surrounded by music and I wouldn't have it any other way!

I just might post a link. I'm a classical musician and I've recently decided to switch to bluegrass and am planning to play in a country band. So I'm still trying to get my twang. Drums always looked so fun to play.

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I love bluegrass! Are you playing the violin for the bluegrass band or the fiddle? My wife has been playing violin for about a year now, it all started when I won a silent auction for violin lessons and here we are a year later and she is still taking lessons. She played for a home where they take care of alzheimer patients with her teacher a few weeks ago and enjoyed it. You have a well thought out challenge and it looks like following the plan all the way through will bring you success. Good luck with your challenge!

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Great goals! I love how specific you are about each one!

Here are the IMG tags for you (just hit the quote button and you can copy/paste them to your first post)

[img=http://farm9.staticflickr.com/8306/8010026014_3410f96748.jpg] [img=http://farm9.staticflickr.com/8316/8010026250_21fdd7be1d.jpg] [img=http://farm9.staticflickr.com/8036/8010018151_92f599972b.jpg]

Level 3 Time Lord AdventurerChallenge Thread

| | Cosplay Blog | |

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Hey, where did you go fiddle-physics buddy?!!? I hope all is well and that you're making progress! Update us soon, ok? Your plan is so specific and well thought out, I'd love it if you saw it to the end! We're all rooting for you!!!

Level 4 Shape Shifting AdventurerSTR: 3.5 | DEX: 6.5 | STA: 6.0CON: 5.75 | WIS: 8.25 | CHA: 7.25

 

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