Chanda: Making it Effortless I

[livingroovy]

Yeay Chanda!!! What a great halfway assessment. I love that you really challenge yourself with your goals. You are doing awesome!

[Chanda]

Yeay Chanda!!! What a great halfway assessment. I love that you really challenge yourself with your goals. You are doing awesome!

 

Thanks! I am struggling with the exercise part of the challenge. I can leave with that... Still I need to step up a bit in that area and the next mini-challenge will take care of that.

[Chanda]

Today I celebrate a big milestone:

 

http://nerdfitnessrebellion.com/index.php?/topic/23905-4-woots-in-1/

 

I think I might go eat a donut to celebrate! Just kidding... but chocolate may be consumed! )

[VioletFlame]

Way to go!!!  I let my fitness slide quite a bit in my early 40s.  It is so much easier to start off in a healthy place than try to get it back.  Congratulations to you and I'm sure the next decade will be your best ever!

[VioletFlame]

I was just looking back through your goals for this challenge.  There is a lot of research that supports the idea that getting enough sleep keeps us from overeating. I find that is completely true for me - I'm just curious - do you notice a difference in your hunger and cravings on the days you don't get enough sleep?

[Chanda]

Way to go!!!  I let my fitness slide quite a bit in my early 40s.  It is so much easier to start off in a healthy place than try to get it back.  Congratulations to you and I'm sure the next decade will be your best ever!

 

 

Yep, I did that in my late 20s. Then I got slightly fit to have my girls... and now I have the extra insentive aof being a good role model. So I really hope that the next decades will be the best!

 

You are here making sure you are fit... so I am sure your next decades will be the best ever too! 

 

 

I was just looking back through your goals for this challenge.  There is a lot of research that supports the idea that getting enough sleep keeps us from overeating. I find that is completely true for me - I'm just curious - do you notice a difference in your hunger and cravings on the days you don't get enough sleep?

 

That is also my experience. I turn into an eating machine when I haven't had enough sleep. When I haven't slept properly for a couple of days, I can not stop myself from eating everything in sight until I am about to burst. Less than 6 hours over several nights, or less than 4 hours one night seems to be the trigger for me. 

 

The only other thing that makes me eat like that is if I under-eat for a couple of days. 

 

For me, enough sleep and enough food are critical for loosing or maintaining weight.  

[Chanda]

Two thirds of the way over... One third to go!

 

1. Fuel: food & drink (CON:+3)

 

• Average calorie intake (within 1700 to 1800): actual average is 1787 (down from 1830 last report).
• Drink an additional liter of water per day (average to be 0.9l or higher): average is 1.02 (up from 0.93 last report)

 

Score is now an A (up from a . I am now working towards saving up enough calories in order not to ruin my average when I join a good friend and her family to celebrate Chinese New Year on the 17.Feb... How often do you get to learn how to make chinese dumplings from someone who learned it as a child and not from a cookbook? And of course, once they are done... we have to eat them!

 

2. Mental Strength (DEX: +1, WIS: +1, CHA: +1)

 

• Get at least 7 hours sleep on average per day: average is at 6.77hours (up from 6.54)
• Meditate regularly adding up to an average of 7min per day: average is at 7.2min (up from 6.3min)
• Play games like memory and sudoku to exercise the brain at least 15 times: 12 done (up from 8 done)

 

Score for this area is up to a B (up from an C). Same old story...   MUST GET TO BED EARLIER!

 

3. Strong Body (STR: +2, STA: +2)

• Exercise on average 140min per day (over at least 24 workouts): average is 4.9min (down from 5 minutes)
• Look after my health or appearance on average 2 times per week: done 6.5 (up from 5)
• Walk/Run on average 2km per day: average is 3.1km per day (no change from 3.1km)

Score for this one is still a C, thanks to the walking. I am forecasting a B for this goal...

 

If I want an A I need to exercise on average 48.3min per day from now till the end of the challenge. 

 

4. LIFE: Getting things done (DEX: +2, CHA: +1, WIS: +2)

• Do my routines regularly (85% or more): average is 88.1% (up from 84.5%). 
• Spend on average 20min per day on maintenance tasks: average is 20.0min (down from 21.4min)
• Spend on average 20min per day on progress tasks: average is 20.7min (up from 12.1min)
• Spend on average 20min per day of "me time": average is 51.1min (up from 50.0min)

Score for this is now an A (up from a C). Not much to say about this one really... head down and just keep doing all the things.  

 

SUMMARY: This week I celebrated crossing the threshold to being less than 60kg (officially normal BMI, average body fat percentage and reached my pre-pregnancies weight!). As for the challenge goals: I am getting there... now I need more sleep and lots of exercise! Oh and lets not forget some pampering!

 

14 days to go... lets do this!

[Maris Stella]

You are learning dumpling-making!?!? Teach me your (friend's) ways!!!!

 

Fantastic work this week. And congratulations on your weight milestone! Any tips for those of us struggling with the meditation challenge?

 

I need to take a page out of your book -- your tracking is amazing. Are you using a spreadsheet or something to keep track, behind the scenes? 

 

Have you heard of Lumosity? It has a monthly fee, but it's pretty neat.

 

There are a lot of question marks in this post. 

[Chanda]

You are learning dumpling-making!?!? Teach me your (friend's) ways!!!!

 

Fantastic work this week. And congratulations on your weight milestone! Any tips for those of us struggling with the meditation challenge?

 

I need to take a page out of your book -- your tracking is amazing. Are you using a spreadsheet or something to keep track, behind the scenes? 

 

Have you heard of Lumosity? It has a monthly fee, but it's pretty neat.

 

There are a lot of question marks in this post. 

 

I'll let you know how the dumpling making goes... with 4 toddlers it could be challenging!

 

Regarding meditation: Don't try too hard. Thats it.

 

I do have a spreadsheet. I had to develop one for my previous challenge. No other way I could track as many numbers to that level of detail. Then I modified it for this challenge to make it easier. Its a constant work in progress. And I do like spreasheets... so its fun too!

 

I hadn't heard of Lumosity... I just looked it up. Looks pretty cool. I might check it out if I dont see results with what I am doing at the moment. Thanks!

 

OK... I think that was all the ???s.

[Chanda]

Quick update: 

 

Today I did yoga for 15minutes with my girls... both a series of toddler friendly movements they could follow and some for me with them playing over/under and all around me. It was great fun!

 

Also signed up for a weekly class which will start at the end of February. I figure some correction of my form can only be of benefit.... I am sure to have picked up bad habits along the way.

[I am Eve]

Two thirds of the way over... One third to go!

 

1. Fuel: food & drink (CON:+3)

 

• Average calorie intake (within 1700 to 1800): actual average is 1787 (down from 1830 last report).
• Drink an additional liter of water per day (average to be 0.9l or higher): average is 1.02 (up from 0.93 last report)

 

Score is now an A (up from a . I am now working towards saving up enough calories in order not to ruin my average when I join a good friend and her family to celebrate Chinese New Year on the 17.Feb... How often do you get to learn how to make chinese dumplings from someone who learned it as a child and not from a cookbook? And of course, once they are done... we have to eat them!

 

2. Mental Strength (DEX: +1, WIS: +1, CHA: +1)

 

• Get at least 7 hours sleep on average per day: average is at 6.77hours (up from 6.54)
• Meditate regularly adding up to an average of 7min per day: average is at 7.2min (up from 6.3min)
• Play games like memory and sudoku to exercise the brain at least 15 times: 12 done (up from 8 done)

 

Score for this area is up to a B (up from an C). Same old story...   MUST GET TO BED EARLIER!

 

3. Strong Body (STR: +2, STA: +2)

• Exercise on average 140min per day (over at least 24 workouts): average is 4.9min (down from 5 minutes)
• Look after my health or appearance on average 2 times per week: done 6.5 (up from 5)
• Walk/Run on average 2km per day: average is 3.1km per day (no change from 3.1km)

Score for this one is still a C, thanks to the walking. I am forecasting a B for this goal...

 

If I want an A I need to exercise on average 48.3min per day from now till the end of the challenge. 

 

4. LIFE: Getting things done (DEX: +2, CHA: +1, WIS: +2)

• Do my routines regularly (85% or more): average is 88.1% (up from 84.5%). 
• Spend on average 20min per day on maintenance tasks: average is 20.0min (down from 21.4min)
• Spend on average 20min per day on progress tasks: average is 20.7min (up from 12.1min)
• Spend on average 20min per day of "me time": average is 51.1min (up from 50.0min)

Score for this is now an A (up from a C). Not much to say about this one really... head down and just keep doing all the things.  

 

SUMMARY: This week I celebrated crossing the threshold to being less than 60kg (officially normal BMI, average body fat percentage and reached my pre-pregnancies weight!). As for the challenge goals: I am getting there... now I need more sleep and lots of exercise! Oh and lets not forget some pampering!

 

14 days to go... lets do this!

 

Completely awesome!!!

And I am in total agreement regarding pampering, at the right time it's the best thing!!

[Chanda]

Completely awesome!!!

And I am in total agreement regarding pampering, at the right time it's the best thing!!

 

I got in some quality pampering... including a chocolate/vanilla bubble bath, facial mask and moisturizing with cocoa butter. I felt fully pampered... and rather hungry by the end of it.

[Chanda]

One week to go!

 

1. Fuel: food & drink (CON:+3)

 

• Average calorie intake (within 1700 to 1800): actual average is 1793 (up from 1787 last report).
• Drink an additional liter of water per day (average to be 0.9l or higher): average is 1.03 (up from 1.02 last report)

 

Score is still an A. My plot to save calories this week didn't work... all the extra burpees and sun salutations for the mini-challenge made me really hungry. Given the dumpling feast planned for Sunday it is unlikely that my average will stay under 1800 calories. I am not going to starve myself and life is meant to be fun... Forecast for this Goal is mostly likely a B (very slight chance of an A). 

 

2. Mental Strength (DEX: +1, WIS: +1, CHA: +1)

 

• Get at least 7 hours sleep on average per day: average is at 6.89hours (up from 6.77)
• Meditate regularly adding up to an average of 7min per day: average is at 8.6min (up from 7.2min)
• Play games like memory and sudoku to exercise the brain at least 15 times: 13 done (up from 12 done)

 

Score for this area is still a B.    Need a little more sleep! It is completely open if this will be an A or a B. If I can sleep on average 7.5hours per day, it would be an A.

 

3. Strong Body (STR: +2, STA: +2)

• Exercise on average 20min per day (over at least 24 workouts): average is 9.9min (up from 4.9 minutes)
• Look after my health or appearance on average 2 times per week: done 10.5 (up from 6.5)
• Walk/Run on average 2km per day: average is 3.2km per day (up from 3.1km)

Score for this is a B. I expect it will stay that way... If I want an A I need to exercise on average 64.3min per day from now till the end of the challenge. 

 

4. LIFE: Getting things done (DEX: +2, CHA: +1, WIS: +2)

• Do my routines regularly (85% or more): average is 90.6% (up from 88.1%). 
• Spend on average 20min per day on maintenance tasks: average is 19.3min (down from 20.0min)
• Spend on average 20min per day on progress tasks: average is 21.6min (up from 20.7min)
• Spend on average 20min per day of "me time": average is 51.6min (up from 51.1min)

Score for this is a B (down from an A). I am forecasting an A for this one... got a few things to get done next week which will bring up the "maintenance" average. 

 

SUMMARY: Things are still improving... and I am rather happy with my progress. The highlight this past week was the Druids Mini-Challenge 2, it was great to watch so many people join and have fun. It was also very sweet when my girls (4 years and 1.5years) joined in trying to do burpees and sun salutations - if you havent seen a 1.5year old trying to jump you are missing out! I also had an unexpected and very pleasant surprise regarding my progress. Back in the beginning of November I could only do burpees with all the beginner modifications. I did almost no burpees between then and now... just some yoga and body weight exercises. I am thrilled and over the moon that I can now do burpees without modifications!!!!!! Burpees without modifications really make you feel alive!

 

I am looking forward to the 3rd mini-challenge... I love how it feels to get things done that I've been putting off doing!

 

I've spent a lot of time this weekend trying to decide if I should try for all As by the end of the challenge, which I can still realistically do! Or, if I should aim for consistency. The areas where I am not doing as well in this challenge are mostly because of taking it easy during the first 1 or 2 weeks of the challenge. I've decided to deliberately not try to catch up to make it all As. I am going to stay consistent in my efforts. For me, the whole point of this challenge is to build up habits in my life so that things happen almost effortlessly. Catching up at this stage would be wrong for 2 reasons: Firstly, by catching up, I would do a lot more than usual, which naturally leads to burnout and a few weeks of not doing as much... thus de-railing my plans to build good habits. Secondly, scoring As for all the goals in this challenge would not reflect what actually happened. I am doing better than I expected, but my performance is far from an A, a B seems fair. Not to mention that not getting straight As will give me something to work towards in the next challenge.

 

For next week my challenge is to fight my instinct to catch up... and aim for consistency! 

 

8 days to go!  

[I am Eve]

Yay for consistency, that builds things that last.

 

Oh, and by the way thank you for kicking me all the way to yoga where I

 

DID MY FIRST HEADSTAND. Effortless......

[Chanda]

Yay for consistency, that builds things that last.

 

Oh, and by the way thank you for kicking me all the way to yoga where I

 

DID MY FIRST HEADSTAND. Effortless......

 

I am so impressed! A headstand! WELL DONE!

[Chanda]

Today I weighed in at 59.5kg... so it is really-really official, I am under 60kg. I have been saying for months that once I got to under 60kg, I would start running again. The universe has a strange way to be helpful!

 

Last week we got an email at work about a 5.3km team race (it is specially organized for companies to take part... it is encouraged for as many teams of 4 people to sign up as possible from each company in this region). I ignored the email because I didn't think I would find team mates... Then this morning one of the guys mentioned it and before we knew it, we have a mixed-team. It looks like I will be training for a 5.3km race in July.

 

I may need to journey and visit the Scouts for a challenge... but don't worry, I don't plan to leave the Druids anytime soon!

[Chanda]

Oh and before I forget, the extra point from taking part in mini-challenge 2 goes to Dexterity... because I can now do un-modified burpees. So I now have DEX: 6!

[I am Eve]

Today I weighed in at 59.5kg... so it is really-really official, I am under 60kg. I have been saying for months that once I got to under 60kg, I would start running again. The universe has a strange way to be helpful!

 

Last week we got an email at work about a 5.3km team race (it is specially organized for companies to take part... it is encouraged for as many teams of 4 people to sign up as possible from each company in this region). I ignored the email because I didn't think I would find team mates... Then this morning one of the guys mentioned it and before we knew it, we have a mixed-team. It looks like I will be training for a 5.3km race in July.

 

I may need to journey and visit the Scouts for a challenge... but don't worry, I don't plan to leave the Druids anytime soon!

 

As you said, weight is not important unless you decide so yourself and this is great news!!! Congrats, good job!!

 

And it's so interesting how the powers of universe or whatever one believes in (or not) come together - this sounds like something designed for you. But- that said, please stay   . I'll run with you

[Maris Stella]

Congratulations, Chanda! That is so awesome!!!

 

Have fun with the race. But please don't leave us

[Chanda]

As you said, weight is not important unless you decide so yourself and this is great news!!! Congrats, good job!!

 

And it's so interesting how the powers of universe or whatever one believes in (or not) come together - this sounds like something designed for you. But- that said, please stay   . I'll run with you

 

Yes, weight loss wasn't the focus of my efforts, because it is so hard to predict how the body will react to changes in food and exercise... which is why I never set weight loss as a challenge goal. Focusing on weight loss would have led me to reduce calories too much and over exercise - which has always led to failure and burnout in the past. Ultimately, I knew that I needed to loose weight to be healthy... but I saw it as a benefit of the permanent changes I was/am making in my life. Crossing 60kg, is a huge milestone... not only because of being in the 50s now (which when you are 156cm tall is a good thing) but because it put me into the normal/average ranges for BMI and fat%. While not being perfect indicators of great health/fitness, it is definitely a move in the right direction. And it is a great boost psychologically. I do like my numbers and graphs.

 

I had also been waiting to loose weight before I start running again... to avoid injury! So I am really happy that it has happened so quickly. 

 

Wether coincidence or as a result of the powers of something... Things do seem to align themselves nicely on occasion. The real trick is learning to recognize those moments and grab the opportunity!

 

You like running too?

 

Congratulations, Chanda! That is so awesome!!!

 

Have fun with the race. But please don't leave us

 

A long way to go before the race... and who knows, maybe it wont happen (its dependent on the other 3 guys sticking with it as well). Either way it is time to start planning how I will start running again.  

 

Don't worry, I don't intend to change guilds... Druid all the way for me!

[I am Eve]

Yep, love running, but in a different way than skiing - not as fast....(although I don't ski VERY fast either)

[Chanda]

Final report for this challenge! How quickly did the past 6 weeks fly by?!?!?!? 

 

1. Fuel: food & drink (CON:+3)

 

• Average calorie intake (within 1700 to 1800): actual average is 1794 (up from 1793 last report).
• Drink an additional liter of water per day (average to be 0.9l or higher): average is 1.02 (down from 1.03 last report)

Score: A at least 35 days done and both average calorie and fluid intake within target range (CON:+3).

 

Overall I am quite happy with my eating and drinking. I am loosing weight and I don't feel deprived in any way (in fact, I have some kind of sweet/dessert at least once a day... some days 2 or 3). I am drinking enough that I rarely get headaches. The only thing I may need to change is the amount of coffee that I am drinking... 2 or 3 cups per day.

 

 

2. Mental Strength (DEX: +1, WIS: +1, CHA: +1)

 

• Get at least 7 hours sleep on average per day: average is at 6.99hours (up from 6.89)
• Meditate regularly adding up to an average of 7min per day: average is at 7.3min (down from 8.6min)
• Play games like memory and sudoku to exercise the brain at least 15 times: 18 done (up from 13 done)

 

Score: B 2 parts done (DEX: +1, CHA: +1)

 

Sleep was my weak area right from the beginning of the challenge. One could argue that 6.99hours is close enough to 7 that I could count it as 7. However, the reality is that it was not quality sleep. Too many interruptions and I am not waking up feeling rested.

 

I struggled with meditation, too many ideas and plans floating around in my head at the moment to reach a quiet state. I am taking steps to address that... by implement GTD.

 

Playing games to improve memory has been fun, I am not sure I can see results... I expect that improving quality of my sleep may make a bigger difference. Nonetheless, I intend to continue these.

 

3. Strong Body (STR: +2, STA: +2)

• Exercise on average 20min per day (over at least 24 workouts): average is 9.1min (down from 9.9 minutes). 15 workouts done.
• Look after my health or appearance on average 2 times per week: done 13 (up from 10.5)
• Walk/Run on average 2km per day: average is 3.3km per day (up from 3.2km)

Score: B 2 parts done (STR: +1, STA: +1)

 

It is troubling that I simply didn't find the motivation to workout at all. I don't really have any excuse for it... My right upper arm is a bit sore, but not enough to prevent me from exercising. Life/work haven't been particularly crazy. Having said all that, I did walk a lot more than expected. I did walk 140km, expected was 86km. Thats 54km more than planned... assuming I walk at 5km/h (I know my average is below that), that would have been at least 11 extra hours  (660min) spent walking. Thats an extra 15min per day. Which technically makes my time spent exercising 24min per day. Bad idea to separate the walking from the exercising part!   Anyway, I am sticking with a B because I simply didn't make exercise a priority. That needs to change for the next challenge...

 

Adding looking after my health/appearance to the goals was a great idea. It doesn't take much time but its doing wonders for my self confidence! 

 

4. LIFE: Getting things done (DEX: +2, CHA: +1, WIS: +2)

• Do my routines regularly (85% or more): average is 89.7% (down from 90.6%). 
• Spend on average 20min per day on maintenance tasks: average is 20.2min (up from 19.3min)
• Spend on average 20min per day on progress tasks: average is 21.7min (up from 21.6min)
• Spend on average 20min per day of "me time": average is 62.4min (up from 51.6min)

Score: A 4 parts done (DEX: +2, CHA: +1, WIS: +2).

 

The routine is not quite flawless or effortless yet. However, I am in a far better place than I was during the last challenge. Some things are starting to happen like magic. Others I seem to resist. I've identified a few areas that need some improvement and will be addressing those in the next challenge. Particularly in maintenance, making progress and spending quality time with family.

 

SUMMARY: Overall I am giving myself a B for this challenge. I could call it a B+ I guess, but I think a B is a fair assessment of the results I got... I deliberately relaxed a bit during this challenge to see what would happen... and I learned that life can be a little more relaxed without getting out of control. In fact, I saw improvement in some areas (weight loss continues, I am more relaxed, spent more time interacting with people, house is in a better state). 

 

 

Having achieved a B, I am now a Level 4 Druid. Attributes are also updated (including the +1DEX and +1WIS earned during the Druid mini-challenges):

 

STR: 7 | DEX: 9 | STA: 9 | CON: 12 | WIS: 12 | CHA: 10

 

During this challenge I went from being overweight according to both BMI and body fat % to being in the normal/average range. That is a milestone to be celebrated!

 

Starting stats: Weight: 61.3kg, Body fat: 30.9%, BMI 25.3

Ending status: Weight: 59.0kg, Body fat: 28.3%, BMI 24.2

 

I signed up for a yoga class starting next week and need to train for the race in July, I expect that I will be a lot more active these coming months.

 

On the routine/getting stuff done front, things are starting to click.

 

I can hardly wait for the next challenge... I am ready to start now. Really looking forward to it!

[yuubou]

Wow, I'm really proud of you!  You are so strict with your scoring, but I think you really rocked this challenge   And losing 5lbs to boot, that isn't easy!!

 

Sorry, I've been MIA, life has been crazy (= =)~~  I plan to check in on Saturday after I go to the bank.

It's been fun being teammates!

[Spider]

I'm impressed!!!      I'm a bit nervous about it, but the time has come for me to stop paying for WW.  I may go back to it, but I need to cut some extraneous expenses right now.  I'm going to use Chanda as my inspiration-- she can do it and handle kids and life at the same time!