KB21's 'Back To The Basics' Challenge #2

[KB21]

Cheers to a new year guys! Another chance for us to level up our lives to become both healthier and happier humans...that is certainly something to smile about

 

It's lovely to be back here with my fellow Druids after a rather hectic few months of no Nerd Fitness. Yeah I missed you all!

 

At the conclusion of my last challenge I embarked on an incredible journey to Nepal. I hiked up thousands of steps to the unfortunately named 'Poon Hill', 3204 Metres in height, to be treated with breathtaking views of the Himalayan mountain range at sunrise. I was wowed by the epic strength of Sherpas who would appear to effortlessly traverse the mountains, carrying more than their own body weight in luggage strapped to their head, living off the minimal energy provided by Dhal Bhat (rice, lentils, curry and spinach) for breakfast lunch and dinner. For the first fifteen days of the trip I was eating healthy meals and exercising regularly. I faced the fierce rapids of the Bhote Koshi river and para-glided over Phewa Lake in Pokara. But then a resort with buffet food happened. It's a trap! Especially when all the exercise you do is walking between the bar and banana lounge. 

 

These bad habits continued into the Christmas season as the house (and my mouth) seemed to constantly be stuffed with chocolate or hearty roast veggies. With the hot weather came ciders aplenty as well as excuses aplenty not to work out due to the heat. 

 

However that's all going to change. It's time to get back into a solid routine based on my goals for this challenge. 

 

Healthy Eating Goal- 'Back to fresh, clean and nutritional food' 

 

Pretty similar to last time but hey it worked wonders...No need to fix what’s not broken!

I was able to follow this to the T last challenge and I felt so much better for it!

 

No unhealthy take away, chocolate, chips (hot or cold), lollies, ice-cream, coffee or soft drink.

 

I will achieve this by-

Instead spending my money on fresh home cooked meals and healthy clean snacks. I will avoid packaging and take pre-prepared food with me to places that I know will tempt me to deviate from these guidelines. 

 

A=No deviations 

B=1 deviation

C=2 deviations

D=3 deviations

E=4 deviations

F=More than 4 deviations 

 

Exercise Goal One- 'Back to work on my stubborn areas'

 

Tone my thighs, arms, abs and bum

 

These are my stubborn areas and I feel I really need to target them if I am to gain an overall greater fitness and healthy weight.

I will measure these areas at the beginning, middle and end of challenge, as well as weighing myself and taking photos.

 

I will achieve this by-

Working out for half an hour three times a week. My workout is based on these four trouble areas- 

 

 

Bum, Arms, Thighs and Abs Workout

 

Bum

·         20 body weight squats

 

Arms

·         20 push ups

 

Thighs

·         20 walking lunges

 

Abs

·         20 second plank

 

Bum

·         20 lunge kicks per leg

 

Arms

·         20 dumbbell rows per arm (using 2kg weights)

 

Thighs

·         20 donkey kicks per leg

 

Abs

·         20 towel rows

 

Bum

·         20 hip lifts

 

Arms

·         20 dips

 

Thighs

·         20 side steps

 

Abs

·         20 Russian Twists

 

·         222 skips

 

2 min break

Repeat

 

A=Complete this workout three times a week for the six weeks

B= Miss one workout over the six weeks

C= Miss two workouts over the six weeks

D= Miss three workouts over the six weeks

E= Miss four workouts over the six weeks

F= Miss more than four workouts over the six weeks

 

Exercise Goal Two- 'Back to finding joy from running'

 

To Complete an 8km run for the Brooks Sunset Series held at the Melbourne Zoo on WED 20th February 2013

 

I love running (and still recall jogging with dad when I was five years old- he used to put his hand on my back and push me up the hills!) but lately I have lacked the motivation to stick with it. This gives me something to work towards and look forward to.

 

I will achieve this by-

7^th Jan- 20^th Jan= Run 3km (Three times a week)

21^st Jan- 3^rd Feb= Run 5km (Three times a week)

4^th Feb- 18^th Feb= Run 7km (Three times a week)

 

During the second week of running each distance I will time myself in order to have something to improve on next time.

 

*I must complete the 8km run in order to pass this challenge*

 

 

A= Run three times a week for the six weeks

B= Miss one run over the six weeks

C= Miss two runs over the six weeks

D= Miss three runs over the six weeks

E= Miss four runs over the six weeks

F= Miss more than four runs over the six weeks

 

Life Goal- 'Back to feeling independent and enjoying spending quality time by myself'

 

To spend 30 mins of relaxing time alone each day, performing an activity that makes me happy

 

While this may not sound like much, for me this is a massive step forward in this area. Over the past four years or so I have devoted the majority to my time to relationships. I have spent so much time with my friends, family and boyfriend that spending quality time alone now appears to be a daunting task. Generally any time I spend alone now is cleaning, organising, doing homework, exercising, cooking dinner or stressing about something. 

 

I will achieve this by-

Picking activities from this list of things I previously enjoyed doing alone/new things I want to try but never seem to have time for.

 

 

Chill out to music

Go for a walk

Swim at the beach

Play with my new mini lop bunny, Basil

Read a good book

Bake something delicious 

Draw a picture

Carve something out of wood

Photoghraphy 

Meditate/ Yoga

Practise the guitar (start learning)

Star gaze

Garden

Dance

Write a journal

More to come...

 

 

Absolutely no stressing is allowed during this special 'me time'!

 

 

A= Complete 30mins of non-stress enjoyable 'me time' every day for the six weeks

B= Miss 1 or two 'me time' sessions over the six weeks

C= Miss three or four 'me time'sessions over the six weeks

D= Miss five or six 'me time' sessions over the six weeks

E= Miss more than six 'me time' sessions over the six weeks

F= If I stress during my 'me time' sessions

 

 

Points I will add to my attribute base total if I achieve my goals

STR:3
DEX:2
STA:4
CON:2 
WIS:2
CHA:2

 

[livingroovy]

Yeay welcome back KB! Sounds like an amazing experience... and I totally hear ya on the Christmas season taking a toll on health and fitness So glad to have you around; goals look great and well planned!

[Tanktimus the Encourager]

Those are great goals, you really have the Specific part of SMART goals down.

[Sunmage]

Yay! Welcome back here.

Your deviation numbers are really hard. I gave me 15 cheat meals last challenge and just barely got it...

I like the idea of me time! Do you count visits here as me time?

[KB21]

Thanks livingroovy and tanktimus, it really is lovely to be back

 

Your deviation numbers are really hard. I gave me 15 cheat meals last challenge and just barely got it...

 

I like the idea of me time! Do you count visits here as me time? 

 

I know if I give myself greater leave to eat junk food then it will be easier for me to justify eating it...I also know from past experience that I respond better to stricter guidelines...I wish I had a stronger resolve and willpower but unfortunately I just don't so my only hope is forming healthy habits by providing myself with very little leeway.

 

I won't be counting my time on Nerd Fitness as part of 'me time'...the idea was for it to be activities that I wouldn't ordinarily do in my normal day...for them to be something special that I enjoy doing and wouldn't normally make time for. For this reason exercise also doesn't count (even though I do enjoy exercising and writing Nerd Fitness Blogs) 

 

Now for my first update-

 

Day One Measurements (7/1/13) -

Weight- 54.1 kg

Left arm- 27cm

Right arm- 27cm

Left thigh- 56cm

Right thigh- 54cm

Bum- 91cm

Waist- 66cm

 

Day one Mon 7/1/13

 

Heathly Eating- 

No deviations

 

Exercise-

Run 3km with 500m walk in middle

30min walk

 

30 mins to self-

Set up hammock

Burn a CD of my fav music for the car

Write up my exercise program

 

Day two Tues 8/1/13

 

Healthy Eating-

No deviations

 

Exercise-

Two circuits of my workout- 30 mins

30 min walk

 

30 mins to self-

Write 2013 diary

Watch movie- 'Beasts of the Southern Wild'

Play with bunny

 

Day three Wed 9/1/13

 

Healthy Eating-

I ate ice-cream and the worst part is I completely forgot I wasn't allowed to! ahhhhh

 

Exercise-

Run 3km with 500m walk in middle

 

30 mins to self-

Nilch

 

Not my best day so far..

 

Day Four Thurs 10/1/13

 

Healthy Eating-

No deviations- that's more like it!

 

Exercise-

Run 3km with 500m walk in middle

Two circuits of my workout- 30mins

30 min walk

 

30 mins to self-

Play with Basil

 

Day Five Fri 11/1/13

 

Healthy Eating-

No deviations

 

Exercise-

Swim 45mins

1 hour Walk

 

30 mins to self-

Drawing

Play with Basil

[ScurvySpider]

Fabulous job of goal-setting and grade-defining; I agree with above questioning of whether it's possible you're being strict with yourself (but I guess you know best).

Excellent point about staying in touch with our joy. I might steal that idea in the next challenge.

[Mitch S]

Boo! Just thought I'd sneak away from my adventuring to wish you good luck

 

Not that I haven't already done it in person

 

xo

[KB21]

Just a quick end of week update

 

 Day Six Sat 12/1/13

 

Healthy Eating-

No deviations

 

Exercise-

30 min walk on the beach

 

30 mins to self-

Go to a farmers market and try yummy taste testers 

Watch an episode of Bear Grylls

 

 

 Day Seven Sun 13/1/13

 

Healthy Eating-

No deviations

 

Exercise-

Two circuits of my workout- 30 mins

 

30 mins to self-

Weed the back yard, garden and sweep

Wash my hair specially with an egg/olive oil mix to make it shiny 

 

My first week of the challenge has gone pretty smoothly apart from my ice-cream slip up ( I will try and eat more fruit and veggies and less carbs/processed foods next week)

 

I did 3/3 3km runs (next week I will time myself)

3/3 30 min workout sessions

6/7 30 min 'me time' sessions...still getting used to these but hopefully they will become more natural with a little more practise.  

[KB21]

I went for my first 3km run timing myself...I got 16.45mins 

I was aiming for 5 minutes per kilometre but since I stopped and walked for 200 metres it added to my time a bit

Well it can definitely be improved on but since I'm only just getting back into running I'm happy with that

[I am Eve]

Way to go!

[Tanktimus the Encourager]

Sounds like you had a great first week.

[scuddle]

Looks like you had a great weekend! A 5 minute km is pretty impressive, mine isn't even close to that!

 

Then again, I dislike running. Haha, keep it up this week!

[KB21]

Thanks guys...loving the support! haha I'm still working up to 5 minute k's too...got a little way to go but it's good to have something to aim towards.

Completed by 30min workout after a 7 hour working day with my kidlets at vacation care (we went to Bounce...an indoor trampoline place... I turned into a little kid again myself- SO MUCH FUN!) Feeling motivated.

I wanted to share a quick recipe with you all (since it is summer here in Australia) and it's one of my favourite foods!

Sorbet mmmmm! I made strawberry, mint and passion fruit last night but I have also made watermelon before

Place the caster sugar 1/2 cup and water 1/2 cup in a small saucepan, over low heat, and stir until the sugar is completely dissolved (about 3-5 minutes). Boil the mixture for one minute then remove from heat. Let cool. Meanwhile place the desired fruit in a food processor and process until they are pureed. Combine the simple syrup with the pureed fruit. Place in a container and then in the fridge for 3 hours. After the mixture has set for this amount of time remove from the freezer, scoop out of the container and put back into the food processor with one egg white. Blend, then back in the fridge for a few hours until set and ready to be served. Enjoy.

Or for something a little more simple try frozen mangoes or grapes!!!

Simple icy treats for when you need a bit of a buzz

[Sunmage]

Yay! I Love Sorbet!

I will eat it in Summer =)

Thanks for the recipe. Sounds interesting!

Great first week!

[Tanktimus the Encourager]

What is caster sugar?

[KB21]

Caster (0.35 mm), is a very fine sugar in Britain (and Australia), so-named because the grains are small enough to fit through a castor, a form of sieve. This sugar melts and gets incorporated into things much more quickly because it's so fine.

 

Now for an update, well unfortunately I have been a bit slack as it was my birthday yesterday and I allowed myself a few treats

 

EXERCISE-

I went for a run on Wed after a ten hour shift at work and was able to cut 45 seconds off my time to run 3km in 16mins...no walking this time! Hopefully I can run 15mins tomorrow to finish off my runs for the week, but I also still owe two workout sessions, so I foresee tomorrow is going to be exercise dense hehe

 

HEALTHY EATING-

As for healthy eating I had an ice-cream and cupcakes yesterday and some chocolate covered raspberry lollies today (a bit naughty of me) I won't be counting the ice-cream and cupcakes as deviations as it was my special day but I will be counting the lollies as a deviation and I will get back on track tomorrow. 

Also exciting news my family, friends and I all planted a veggie patch in my rental house backyard so hopefully we will have delish potatoes, butternut pumpkins, carrots, snowpeas, chillies, lettuce, sliver beet, cucumbers, zucchinis, pak choy and beetroot to cook with in a few short months (if my bunny doesn't eat them all first!) And I received Hugh Fearnley cook books as inspiration...I love River Cottage- such an idyllic way to live 

 

ME TIME-

It has been pretty hard to get time to myself this week with both work and my b-day celebrations! I had some lovely times at the beach with friends, gardening with family, spending time playing with the kids at work and watching a live band this week but that's not what this challenge is about. I have begun to start reading the 'Wheel of Time' series, highly recommended to me by my boyfriend, I went to the dentist and eye specialist by myself something I was a bit apprehensive about but am proud of doing as an individual, I have started to watch Downton Abbey- I used to love period dramas as a child and it's bringing back memories of reading Jane Austin hehe and of course plenty of time playing with the bunny. I may try and fit in some meditation or yoga next week. 

[I am Eve]

Good job.

I find that sometimes you have to allow for a slow down period first to be able to identify what you want/need as Me time.

[Claudzilla]

I'm glad you get time to play with your bunny! I had a Holland Lop when I was a kid named Abigail - they are just the sweetest! Now I have a parrotlet named Saturday. Isn't playing with pets the most fun ever? They just do their thing, being super cute, and then they're like, "Hey, it's my human! I'm so happy to see you!" 

[Chanda]

Your time in Nepal sounds absolutely awesome! After that hike you totally deserved the luxury of relaxing in a resort... and lets face it Christmas comes around only once a year!

 

So happy that you are back and jumped right back into a challenge. Great goals!

 

Isnt it crazy how hard it is to have good quality me-time?

 

I'll have to remember your frozen treats when summer comes around again. Its snowy outside and the only treats we feel like are all of the high sugar and fat warm and delicious kind.

 

Keep up the great work with your runs!

[KB21]

I absolutely adore animals! I grew up on a little hobby farm with sheep, dogs, a cat, rabbits, mice, rats, a turtle and fish!!! After moving out of home I just missed the company of a furry friend so much but I couldn't justify getting an animal that needed lots of space while I was renting a house in the city. So Basil the mini lop bunny is perfect! I completely agree with you, Claudzilla, that animals are just the cutest, cheekiest things and the more you care for them the more you notice they each have their own individual quirky personality. 

 

It's great to be back Chandra! I'm finding it almost impossible to take time out for myself unless I actually pre plan an activity and force myself to do it haha But i'm hoping it will come more naturally by the conclusion of the challenge.

 

Now for my Week Two Update and Measurements-

 

 

Day Fourteen Measurements (20/1/13) -

 

Weight- 53.6 kg- That's a loss of half a kilo

Left arm- 26cm- One cm less than my original measurements from two weeks ago

Right arm- 26cm- One cm less '' ''

Left thigh- 54cm- Two cms less '' ''

Right thigh- 54cm- No change '' ''

Bum- 90cm- One cm less '' ''

Waist- 63cm- Three cms less '' ''

 

HEALTHY EATING-

One deviation for the week

 

EXERCISE-

I went for my last run of the week this morning and was able to cut off another 15 seconds off- so I ran 3km in 15.45mins (not quite the desired 5 min kms but I'm getting there.) For the next two weeks I will be running 5km instead! So 3/3!

I have currently done 1/3 workout sessions but I will try and get a double session done this afternoon so I can be 3/3! (Exhausted but yes I did fit a double session in! Time for a shower hehe)

 

ME TIME-

7/7

My challenge for next week (after I pick up some new reading glasses) is to read at least ten chapters of The Wheel Of Time book- The Eye Of The World. 

[Sunmage]

Awesome!

I love animals too. Seems to be a Druid issue: )

How did running 5k feel?

Go on!

[KB21]

Week Three Update (Red cause it has been boiling hot today- 38 degrees!!!)

 

21/1/13 Monday

Exercise- No exercise apart from running around after my vacation care kids all day at a strawberry farm and the beach

Healthy Eating- Oh dear they offered me home made strawberry ice-cream...what could I do!! haha One deviation but so worth it

'Me Time'- Watching Downton Abbey and playing with Basil the bunny

 

22/1/13 Tuesday

 

Exercise- Phew big day, 45min walk, swim at the pool and my first 5km run. I loved it, planning out a new exciting track really got me enthused and I got to run up and down streets I had never been to before so the new scenery kept me motivated. Only problem was I ran too soon after dinner...I'm one of those people that needs a completely empty stomach before I can exercise without feeling sluggish and getting stitches. Even so I was able to run most of the way with a 200 meter walk halfway through. Looking forward to running this distance some more!

Healthy Eating- No deviations 

'Me Time'- Picnic lunch on the Yarra River (with my bf) watching the geese and gorging on yummy dips and crusty bread...yeah it was with someone else but a very restful afternoon, picking up my new reading glasses and reading a chapter of 'The Eye Of The World.' 

 

23/1/13 Wednesday

 

Exercise- Workout session- 30 mins

Healthy Eating- No deviations

'Me Time'- Reading a chapter of 'The Eye Of The World', writing a letter to a friend, doing my nails and watching 'On The Road'

 

24/1/13 Thursday

 

Exercise- A double workout session- 1 hour (finished these for the week, it's just been too hot to go outside and run unfortunately) 

Healthy Eating- No deviations and a yummy veggie and tuna lasagne cooked by my house mate 

'Me Time'- Reading 'The Eye Of The World', playing with Basil and watching Downton Abbey 

[VioletFlame]

I loved reading your update KB.  I also realized last week that I need to watch the timing of my meals as well. 

I envy your hot weather right now. We still have about a foot of icy snow on the ground.

[KB21]

End of Week Three Update-

 

25/1/13 Friday

 

Exercise- 5km run

Healthy Eating- No deviations

'Me Time'- Downton Abbey, cooking banana cupcakes with cream cheese icing and gourmet pizzas (Blue Cheese, Grape and Walnut Pizza & Pumpkin, Feta and Caramelised Onion Pizza), playing with Basil, watering my veggie garden and I went shopping for some new clothes (I know I'm weird but I actually hate shopping and shopping centres and I always guilt trip my way out of buying new clothes because I feel it is a waste of money, but this time I set myself a budget and actually enjoyed myself and managed to buy some really nice things w/out making myself feel selfish.)

 

26/1/13 Saturday (Australia Day and Hottest 100 countdown)

 

Exercise- Nilch, apart from a lot of dancing! We made a dance move for each new song as they were announced- so exhausting but loads of fun!

Healthy Eating- No deviations, I did get Chinese takeaway but I'm counting this as healthy 

'Me Time'- Listen to my favourite music of the year

 

27/1/13 Sunday

 

Exercise- Today I was supposed to go for my last 5km run for the week but instead my parents and I went for a bush walk to a beach I used to camp at when I was about four! I took about an hour to walk in an out (bushbashing some of the way, climbing up and down gullies and over electric fences) and I then ran up and down the beach plenty of times exploring the rock caves and coastline. So I'm counting this instead!

Healthy Eating- No deviations

'Me Time'- Reminiscing the good old days and visiting one of my favourite beaches in the world!

 

Mini Reading Challenge-

My goal was to read 10 chapters by the end of the week...

Well my attempt was a bit pitiful, I only managed 4 and a half chapters 50ish pages or so, but better than nothing and I think I'm pretty invested now so that will make it harder to put the book down

 

28/1/13 Monday

Just a quick note to say I went for my first timed 5km run- I got 25.45 mins, pretty happy with that...going to try and get it down to 25mins by the end of the week.

[Sunmage]

I like your half week updates!

These reports are awesome! You are doing pretty good on thus challenge.

Since I need 10 Minutes for 1 mile I think your time for 5km is awesome!

Keep on doing so well!