First 6-wk challenge for Emissary2Ornj

[Emissary2Ornj]

Wow, I'm freaking out a bit at going public w/my 1st challenge.... does this cause anxiety in anybody else? I'm also starting a few days late, but hey, I'm starting.

 

Starting point: 5'2", 136#, minimal routine exercise in the past 3 weeks w/ approximately a day/week of moderate activity (getting firewood, building something, sledding) thrown in here and there. (D'oh - height's not going to change; weight may not change, but I don't know my measurements at the moment. May edit and post them later.)

 

Lifestyle goal CON3 CHA2

Listing this one first b/c 2 of my diet & fitness goals kind of hinge on it. Establish a wake up routine by getting up @ 0630 every day. Sleep hygiene is a big deal for me. It's one of my secret weapons in my battle for good mental/emotional health. Until now I've been getting enough sleep, but am in no way consistent at formulating a morning routine. 

 

F- I got up @ 0630 0-7 days 0 points

D- I got up @ 0630 8-15 days 25% of points

C- I got up @ 0630 16-23 days 50% "  "

B- I got up @ 0630 24-31 days 75% "  "

A- I got up @ 0630 32-40 days 100% "  "

 

Beverage goal: CON1

Establish a water-drinking habit by drinking at least 2L of water/day outside of meals. I love water! I miss it when I don't drink it, and I haven't been drinking as much as usual. Time to change that.

 

F- I drank the full 2L 0-7 days 0 points

D- I drank the full 2L 8-15 days 25% of points

C- I drank the full 2L 16-23 days 50% "  "

B- I drank the full 2L 24-31 days 75% "  "

A- I drank the full 2L 32-40 days 100% "  "

 

Diet goal:  CON3

Establish a healthy breakfast routine by eating AHB every morning. By healthy, I mean oatmeal and/or an egg (hard-boiled or scrambled) w/fruit. Yogurt and almonds are acceptable as a backup plan if none of those other things are available. 

 

F- I ate a healthy breakfast 0-7 days 0 points

D- I ate a healthy breakfast 8-15 days 25% of points

C- I ate a healthy breakfast 16-23 days 50% "  "

B- I ate a healthy breakfast 24-31 days 75% "  "

A- I ate a healthy breakfast 32-40 days 100% "  "

 

Fitness goal:  STR3 DEX3

Establish an exercise routine by working out at least 3x/week. Bonus points (I'll figure out how to measure that somehow, just as soon as I find out if it's legal) if the 3x a week activity is a NerdFitness.com bodyweight routine, AND if I take a 30-minute walk outside on the off days.

 

F- I did 0-2 workouts 0 points

D- I did 3-6 workouts 25% of points

C- I did 7-10 workouts 50% "  "

B- I did 11-14 workouts 75% "  "

A- I did 15-18 workouts 100% "  "

 

 

Now, the 'how': 

I already have my cell phone alarm clock set on 0630, repeating daily. My challenge is to actually get out of bed at that point. I often wake up then, but I hang out for an hour or 2. Not anymore.

 

I'll refill my water bottle as soon as it's empty and keep it close by.

 

I prefer working out in the morning, and eating breakfast after. 

Putting 3 of those things together, I hope to establish a habit for a kick-butt morning routine by the end of this challenge.

 

(I'll edit this later once I've figured out how many Attribute points to, well, attribute to each goal.) Edited! Added grade scales and revised goal statements 13Jan.

 

All the best, fellow 6-week challengers!

[Volki]

I hear you on the sleep. I have to put my phone across the room so that I have to actually get out of bed before it wakes my kids up at 5 in the morning. Best of luck to you. This is my first challenge btw too

[Emissary2Ornj]

Best of luck to you. This is my first challenge btw too

 

Oh, cool, someone else who's a newbie! Thanks for the good luck wishes. Nice challenge - and lots of kudos and thanks to you for being in the military, btw. Good luck - looks like you're kicking it already, so keep up the good work!

[Emissary2Ornj]

Day 1: Baseline results

 

Lifestyle Goal: FAIL 

I woke up at 0630, yes. Promptly fell asleep again and staggered out of bed 1.5hrs later. 

 

Diet Goal: WIN

Oatmeal, blueberries, egg, grapefruit! 

 

Fitness goal: WIN

a warm up, 3 circuits of Beginner's Bodyweight Routine, stretch

 

Analysis:

No excuses on the getting up thing. I'm not blowing it off when I say tomorrow's another day. This WILL become a habit of my lifestyle. Breakfast was yummy! I'm not used to eating it, so that's probably why I filled up so fast. The workout was not fun, exactly - the 1st one never is for me - but it felt good. I was on the balcony of my friends' apartment. Squats and planks are more invigorating when its 25degF outside. I warmed up inside, b/c I swear I'm coldblooded. 

I need to modify my goals a bit. They're measurable, yes- but I think I need them to be more specific. I'm still figuring out this setting up a challenge thing. I've got to work on the grading system, for one thing. And I want to include record-keeping w/each goal as well. 

 

(I'll edit this at the end of the day with the results of my Beverage Goal.)

[Corner_Producer]

Good to see you're making progress!! 

I wake up everyday at 6am, it became a habit when working 2 jobs lol

My brother taught me this: If you want to really, really wake up early, then do it. If you're struggling with it, think of it this way... If you don't wake up, someone's life could be lost. If you wake up, you can save someone's life.

 

My brother is in the military, so he puts everything in a life and death situation. May not be healthy, but it works for me! Maybe you can do something like that, just not so... extreme. 

Good luck! I'll be following ya!

[emlily91]

I hear you on the sleep. I have to put my phone across the room so that I have to actually get out of bed before it wakes my kids up at 5 in the morning. Best of luck to you. This is my first challenge btw too

I have to do the same thing. I charge my phone across the room over night so I actually HAVE to get up and walk over to turn it off. As added assurance that I will wake up, I set my partners cellphone alarm for 5 minutes AFTER mine. 

 

 

@Emissary2Ornj

Good luck this challenge! I like the beverage goal, water is a habit I just got back into as well. I always have a refillable bottle with me and make a point to drink at least a cup/serving once per 1-2hrs at work. It helps me two ways: I get water (YAY for not being chronically dehydrated anymore) and I avoid the issues associated with the dry air at work

[Aeryn]

Hey, nice goals - and yes, I was pretty freaked out posting my first challenge, too. You get used to it, and the people here are friendly, we swear. 

 

Waking up early is tough, particularly if there's nothing you HAVE to do immediately... so can you give yourself something you really WANT to accomplish first thing in the morning that might inspire you to get up? Not like, feel you should do, but something you actually enjoy and that might motivate you to move when you hear that annoying beeping noise from the comfort of your nice warm bed? Because that nice warm bed is a serious disincentive to going anywhere, at least for me.

[Emissary2Ornj]

@Emissary2Ornj

Good luck this challenge! I like the beverage goal, water is a habit I just got back into as well. I always have a refillable bottle with me and make a point to drink at least a cup/serving once per 1-2hrs at work. It helps me two ways: I get water (YAY for not being chronically dehydrated anymore) and I avoid the issues associated with the dry air at work

Emlily91, That's a big reason I love water - winter's pretty tough on my skin And can we say dry noses? Ouch.

 

Hey, nice goals - and yes, I was pretty freaked out posting my first challenge, too. You get used to it, and the people here are friendly, we swear. 

 

Waking up early is tough, particularly if there's nothing you HAVE to do immediately... so can you give yourself something you really WANT to accomplish first thing in the morning that might inspire you to get up? Not like, feel you should do, but something you actually enjoy and that might motivate you to move when you hear that annoying beeping noise from the comfort of your nice warm bed? Because that nice warm bed is a serious disincentive to going anywhere, at least for me.

Aeryn, that's a good idea... and you're right, it's got to be preeeetty compelling to weigh in heavier than warm covers and a soft pillow. It helps that I prefer to get things done in the AM, and that's worked so far. I'll keep thinking about that one, though. 

[Elastigirl]

Welcome. You are truly an an amazing assassin, working out outside in the cold.

[emlily91]

Emlily91, That's a big reason I love water - winter's pretty tough on my skin And can we say dry noses? Ouch.

Yep, anything to decrease the winter dryness is great! The fact that water can help just makes it easier

[Emissary2Ornj]

Welcome. You are truly an an amazing assassin, working out outside in the cold.

Eh, I just cover up lots. Layers=good.

[lyranedara]

Sounds like you are setting up some excellent mornings! This should help make the rest of your day great as well.

[Emissary2Ornj]

Sounds like you are setting up some excellent mornings! This should help make the rest of your day great as well.

I'd forgotten how good eating a decent breakfast makes me feel. Cool.

[Happienumber]

I feel you on the getting up thing. There has got to be something pretty stinking important/amazing to make me want to get out from under the warm covers next to the even warmer radiator. Aeryn's idea is pretty solid: finding something extra-cool that you want to get done in the morning to motivate you up. Working out/stretching before work? Some quiet time alone to read a favorite book? That walk at sunrise that is just NOT the same any other time of day? 

Something like that, perhaps. 

 

[perhaps, perhaps, perrrrrrrrrhaps.]

 

awesome challenge btw. I'll be keeping an eye on you! you're doing great!

[emlily91]

Eh, I just cover up lots. Layers=good.

Agreed, layers are the best for working out in the cold. When I do my runs it can get down to -20 celcius or colder but with leggings, yoga pants, a t-shirt and a sweater (sometimes a jacket) I don't even feel the cold!

 

How is everything going with the challenge?

[Emissary2Ornj]

How is everything going with the challenge?

Ah! Thanks for asking. I'm due for an update, aren't I?

It feels like I have a good momentum building up for my 3 diet/fitness goals. It's early yet - only 3 workouts into the 18 scheduled - but I've not missed any and as I said, I feel like I'm getting the ball rolling. Ditto for the "healthy breakfast" and "water intake" aspects of this challenge. I don't want to imply these aren't, er, challenging for me - I'm pushing myself to make these. But I'm very pleased w/progress made. 

Now, for the lifestyle goal which is really important to me (and therefore, worth the trouble it's causing, right?). Yes, I've been able wake up at 0630 every morning, and even stay awake for a while - but jump out of bed and start the day? Nope, not yet. I'm not discouraged - I've received some good advice on how to make this happen. Just haven't found the thing yet that works for me. I will, though. That's what this is about. I'm taking into account several factors - maybe I actually require more sleep than I realize (I usually feel pretty rested after 8-8.5hrs), maybe my SAD's kicking in a bit by making me want/need to sleep more, and I haven't found the magic motivator which will have me out of bed, excited to do whatever the magic motivator is. Also, it is early. Habits take longer than a few days to kick in, and I've spent years forming the current one I have. 

 

Other notes/thoughts/findings:

-I started using Fitocracy to track workouts (I may stop, it feels redundant since I'm using my own spreadsheets, and maybe I'll transfer every thing to the Daily Battle Log down the road?).

-I'm glad to have finally figured out my grading scale. It's included in my original challenge post now.

-I really do like tracking; I'm using CalorieCountAbout.com to track my food intake; they have an iOS compatible app which is helpful.

-Regarding my workouts: I keep reminding myself my body's still learning the movements of Steve's Rookie Workouts A & B. I've done each one once so far, and I'm a little disappointed I wasn't sorer. (No, I don't love pain! I just want to know I've worked hard.) I'm also disappointed my body doesn't immediately slip into the movement w/perfect form. Yeah, I'm kind of impatient w/me. I need to remember that these 2 workouts provided a baseline for me, a jumping-off point. Now I know what to work toward.

 

Summarily: 3 workouts so far (plus 30 minutes of cardio on all the off days except one), healthy breakfasts every day so far, 2L water down every day so far, but not out of bed before 0730 every day so far. 

[Aeryn]

Sounds like you've had a good start to this challenge! It does take a while to get in the groove of workouts... and the soreness will happen, though not always in the ways you expect!

 

Good luck with the waking up - and I will say, I'm never excited to get out of bed. I get up, but the first twenty minutes of being vertical, I'm running on autopilot. Luckily, autopilot gets me into workout clothes, music on, and warming up, so by the time my brain catches up, my body's well on its way to working out. I guess what I'm saying is maybe you need to give yourself a little leeway - you might need a bit more of a ramp-up to starting the day, instead of being wide awake and psyched the moment you leave the bed.

[emlily91]

Sounds pretty good. You are on track with the goals though the excited to be awake at 630 in the morning isn't happening I am sure you will find something to make it so!

 

And don't beat yourself up over the workouts. At first I didn't feel worked-out at all either...but then I started getting the form right and HOLY COW! it was such a change. The form takes a while to get (but is important to get so find assistance if you can) and changes how your body reacts to what you are doing. I couldn't really hold a proper plank at first but now I am at 30s and I feel my abs working like NEVER before. 

 

So just keep working on the form, and keep working-out and you will start feeling the way you want to! (and by that I mean sweat and pain...lots of sweat and pain lol)

[lyranedara]

Sounds like you are off to a good start. Change definitely takes time. And don't worry about the sore/not-sore business. Just keep pushing yourself to do your best and perfect your form. The progress will come.

[Emissary2Ornj]

Everybody's great feedback makes me want to dole out (paleo/primal flaxseed) cookies all around! The NF community rocks my socks.

 

I feel you on the getting up thing. There has got to be something pretty stinking important/amazing to make me want to get out from under the warm covers next to the even warmer radiator. Aeryn's idea is pretty solid: finding something extra-cool that you want to get done in the morning to motivate you up. Working out/stretching before work? Some quiet time alone to read a favorite book? That walk at sunrise that is just NOT the same any other time of day? 

 

Good luck with the waking up - and I will say, I'm never excited to get out of bed. I get up, but the first twenty minutes of being vertical, I'm running on autopilot. Luckily, autopilot gets me into workout clothes, music on, and warming up, so by the time my brain catches up, my body's well on its way to working out. I guess what I'm saying is maybe you need to give yourself a little leeway - you might need a bit more of a ramp-up to starting the day, instead of being wide awake and psyched the moment you leave the bed.

 

Both of these points are solid. There are lots of things that are so much better in the morning, for me (I know, morning isn't for everyone). And I am classic at having crazy high expectations of myself (horizontal and asleep to vertical and perky in nothing flat) - of course I need time to transition from sleep to wakefulness, d'oh. Lightbulb moment! Thank you.

[Aeryn]

Mmm, cookies. Glad to have helped - this is why I love this place!

[Emissary2Ornj]

Update the 2nd! (the official kind)

 

I had a great workout today.

The nearest park/playground was 0.8mi away, so I couldn't justify driving there. Took a brisk walk there, did the Rebel Fitness Guide Workout B for only the 2nd time, briskly walked back - and I even felt like trying to run on the way back. So I did, for about 50 yards or so, until I got winded. My shins (I think I've mentioned somewhere previously that shin splints have been an impediment to running) got tight w/both walks, but not painful. I don't know what my baseline distance was but this was better, I'm sure. I tried to maintain a mid- or forefoot strike, and had no pain. Cool.

 

I love eating a good breakfast.

I've missed breakfast only twice and chosen a horrible breakfast only once since beginning the challenge. The days I eat oatmeal and an egg kind of set the tone for the rest of the day's eating for me. I feel like I want to maintain the trend for the rest of the day, too.

 

I also love getting up consistently.

However, it's not happening very often. I'm still researching (but I will not be like the Underpants Gnomes, promise!), and I was pointed to a really cool idea by my brother today. Turns out he's working on the same thing I am! And we didn't even talk about it. Cool beans. I like the idea he found, and if I attempt it myself I will report the results. 

 

Yay! Water.

What can I say? I love the stuff. To date, I've missed only 2 days of getting 2 liters down.

 

Conclusatory remarks:

Hey! New word. *ahem* I'm still pretty happy w/the way I'm progressing this challenge. My body is beginning to find the rhythm of the workouts, and while I'm still wobbly it's cool that all those little stabilizer muscles are getting worked, too. I'm learning more than I knew before about sleep research and habit studies so failing at getting up consistently isn't a total loss so far. I'm realizing this goal probably should have included a more specific how statement - like, "Find a way to make getting up every day a habit and implement it" rather than just doing it for x amount of days w/no learning curve included. Hindsight's 20/20. And this is helping me for future challenges, too, I'm pretty sure.... 

 

Thanks for everybody's support! It's still good to be here.

 

-Emissary

[Elastigirl]

Way to rock the challenge! I get what you are saying about knowing how to reach your goal. I think that is why it is nice to just have a few goals to focus on, because then you can plan the how

[Corner_Producer]

I've learned a lot by trying to accomplish my goals by just doing research! I feel more powerful with what I'm doing, the more I research! Muhahaha :DDD

[emlily91]

You are doing very well so far! Keep it up!