Sifter - Ups her game

[Sifter]

#1 - Diet:  Grain-free 4 days per week

 My goals from the last challenge involved counting grams of protein and carbs.  I did great with the protein goal – 140g protein 5 days/ week; however I struggled with the <100g of carbs 5 days/week.  In reviewing my food diary & analyzing my behavior (i.e. stress eating), I found that the days I went grain free were easier for me than the days that I had an allotted amount of carbs.  I will naturally stick with the higher protein levels b/c I will be eating less grains.

 

Action Plan: Meal plan & stay away from my kids during snack time!

 

Measure:  Food diary – Lose-It App on my phone and accountability worksheet (in my signature)

 

 

Grading: 

• A+ = > 4 days grain free
• A = 4 days grain free
• B = 3 days grain free
• C = 2 days grain free
• D = 1 day grain free
• F = 0 days grain free

 

#2 – Fitness:  4 runs per week

Last challenge I signed up for my first half-marathon.  My training plan starts 6/3.  I will follow my training guide to build mileage.  By the end of the challenge I will be built up to 13 miles/week.

 

Action Plan:

• Schedule my runs for the upcoming week over the weekend, but be flexible & don’t get stressed if my schedule changes last minute. This worked well last challenge. 
• Most runs will be scheduled during the early morning (often referred to by Phoenix as the “unholy hourâ€) to avoid the heat and humidity.
• Stretch before and after every run to avoid injury.

Measure:  battle log and accountability worksheet (both in my signature)

 

Grading: 

• A = 4 runs
• B = 3 runs
• C = 2 runs
• D = 1 run
• F = 0 runs

 

 

#3 - Fitness:  25 push-ups in one set

Right now my PR is 11 pushups in one set.  I want to work on the definition of my tricep muscles.   Downloaded  a push-up app that conveniently has a 6 week program.  It claims I will be able to do 44 in one set by the end of 6 weeks.  That seems like too lofty of a goal, so I went with a little over double what I am already able to do.  I will incorporate push-ups into both strength training workouts and then have one day where I just do push-ups.

 

Action Plan: 

• Push-up App
• Schedule strength training days, just like I do with the runs.

Measure:  Daily Battle Log and accountability worksheet (both in my signature)

 

Grading: 

• A+ = 25 push-ups
• A = 21-24 push-ups
• B = 17-20 push-ups
• C = 16-18 push-ups
• D = 12-15 push-ups
• F = 11 push-ups

 

#4 - Level UP:  Breaking the habit of emotional/stress eating.

I have always known that I have been a bit of stress eater; however this past challenge shed some light on some very bad habits.  I did not meet my <100g of carbs goal last challenge, 3 out of the 6 weeks.  My goal was to consume < 100g of carbs 5 days a week.  The 3 weeks that I failed I missed my goal by one day!  Each of those weeks I had a day where I sought food to comfort some kind of emotional stress.  It is embarrassing to admit, but it admitting it is the first step, right? 

 

Action Plan:

• Stay out of the kitchen when I am stressed
• Pray when I am tempted.
• Apply concepts from Made to Crave  (book I just finished on this topic)
• Facilitating Made to Crave study over the next 2 months with 12 other women who are striving to make healthier choices.  Yay for support groups!  Will have reading & homework on this topic 5 days a week.
• Find something to do with my hands when I get stressed.  Not sure what this will be.  Any suggestions?
• If I have an incident, make myself journal as to why I had said incident.

Measure:  accountability worksheet (in my signature), food diary (lose-it app)

 

Weekly Grading:

• Pass (A) – 0 binges and/or emotional eating incidents per week
• Fail (F) – 1 or more binges and/or emotional eating incidents per week

Final Grade:  Will be a percentage grade -- # of weeks I passed (or rec'd an A) / # of weeks (6)

 

 

I put a lot of thought into this.  With this kind of issue there is no wiggle room.  With my personality if I know I have a day that is not considered failing it will be tempting to cave.  Secondly, once I have caved I am more likely to downward spiral.  Also took in to consideration that my food diary indicated that the 3 weeks I didn't excel, I only emotional ate once per week.  If I want to do better than last challenge, I have to have zero incidents.

 

Bonus Goals:

• Increase plank PR time to 4 minutes
• Sign up for a 5K for July or August
• Complete 3 of the following 6 projects that I have procrastinated on for months:
  1. Teach Sifty-A how to tie her shoes
  2. Complete DANIEL Exam
  3. Make chore chart for the kids
  4. Make labels for work room totes
  5. Organize laundry room closet
  6. Filing

Other:

Last challenge I really wish I had taken measurements every week.  I only lost 2lbs, but lost lots of inches.  While losing a specific amount of weight and/or inches is not a goal for this challenge, I want to make sure I am charting results.

• Weigh in once a week.
• Take abdomen, hip and arm measurements once a week

 

[Hammlin]

Sifter you're back! Yay we didn't scare you off With your last goal (maybe mislabeled #5) are the binge rules 0 for the whole challenge or 0 per day?

Good luck to you, friend!

[ninelives]

How did you like "Made to Crave"? I just started one of the authors other books, "Unglued", but I've been looking at made to crave. But then there is that whole budgeting part of my challenge. I need to finish some of the books I have stockpiled on my kindle! I'd be interested to hear what you like about it.

[Sifter]

Yes, I;m back.  I pretty much fell in love with Nerd Fitness during the first challenge   Darn copy & paste -- corrected to indicate that it is really goal #4.  The binge rule is for 0 per week.  Last challenge I binged once a week 3 out of the 6 weeks.  So, 3x over a 6 week period.  Glad you pointed that out b/c it would have been very discouraging and downward spiral provoking if I did have a binge toward the beginning.  What do you think about this:

 

Weekly Grading:

• Pass (A) – 0 binges and/or emotional eating incidents per week
• Fail (F) – 1 or more binges and/or emotional eating incidents per week

Final Grade:  Will be a percentage grade -- # of weeks I passed (or rec'd an A) / # of weeks (6)

 

I am totally open to suggestions on the grading/assessment.  That was the hardest part of setting up my goals for this challenge!  Let me know whatcha think.

[Sifter]

So glad to have you back on the boards ninelives!  I absolutely loved Made to Crave.  More points than I would like to admit really hit home.  I think the author is hilarious and easy to relate to.  Kids are wanting me to play, so I will pm you soon about what I liked best about the book.  I am also wrapping up "Unglued" with my small group.  we didn't read the book, just watched the video.  I enjoyed discussing the themes of "Unglued" with the girls in my group.  Very applicable to my life as a mother of toddlers.  Now just to apply the concepts!  "unglued" is on my kindle to read when I finish the Made to Crave study.

[Hammlin]

I have friends reading unglued, as well! Sounds like I need to pick it up!

[nanako]

Grain-free for the win ! It's so much easier ! 

 

Love the challenge, the push-up goal is just awesome.

 

Also tying the shoes ... DS ist still wearing velcros at age 6, I feel like a failure here.

[Sifter]

Also tying the shoes ... DS ist still wearing velcros at age 6, I feel like a failure here.

Thanks friend!  Don't feel bad about the velcro...Sifty-A is 5 1/2. 

[QengpuBenal]

Wow! I'm in awe of your grain-free goal! I want to do that eventually, but I have some other habits I feel I need to get in place first. I don't know how old your kids are, but my kids love our chore system. We use http://www.chorewars.com/ to keep track of things. It works brilliantly for us, but of course it's not for everyone.

[Dragonlawyer2011]

Good luck with the first half marathon.  It's a fantastic distance.  I'll certainly be cheering you on.  When's the race?

[Sifter]

Wow! I'm in awe of your grain-free goal! I want to do that eventually, but I have some other habits I feel I need to get in place first. I don't know how old your kids are, but my kids love our chore system. We use http://www.chorewars.com/ to keep track of things. It works brilliantly for us, but of course it's not for everyone.

Thank you!  I have been working toward the grain free goal for months now.  Just now ready to take a bigger step!  Slow and steady has been helpful with that goal.  Sifty-A is 5 and Sifty-J is 3.  I will definitely take a look at Chore Wars when they are bit older.  Right now looking at a chart with magnets that they can slide from incomplete to complete. 

 

Good luck with the first half marathon.  It's a fantastic distance.  I'll certainly be cheering you on.  When's the race?

Thank you!  My race is September 28th.  First one I have registered for in 17 years!  Thinking I should definitely work on my bonus goal of signing up for a 5K for July or August

[Grizzy]

I like running in the morning too. By the time it gets to be even 9 am, it's just too hot and sticky and gross outside. Blech.

 

Good on you for going grain-free! I hope to do so eventually. For now I'm casually trying to eat just less grain in general.

[german]

Great goals again Sifter, glad to have you back!

[Sifter]

Good on you for going grain-free! I hope to do so eventually. For now I'm casually trying to eat just less grain in general.

Thanks!  I have been working up to the 4 grain free days since the beginning of the year.  I have taken it nice and slow, which has worked much better than one big drastic change.  Keep at it.  You will be amazed at how much better you feel.  I was able to stop a metabolic medication I was on, my headaches are gone, I sleep better, I'm less moody, and have lost a ton of inches!  I'm pumped to see how even less carbs & grains effect me

 

Oh and there are several of us running in the early morning!  I have my first run scheduled for 5am on Monday.  Nice to know other scouts will be running at the same time!  Makes me feel less crazy.

[Sifter]

Great goals again Sifter, glad to have you back!

Thank you german!  Feels good to be starting round 2!

[peanutbutter]

I really struggle with emotional eating - it's why I fail every time I try to go full on paleo, as the second I'm stressed or worried or anxious, I crave bread and chocolate like mad! I'll be interested to get some tips for how you do it with this challenge - it might be one for me for the next challenge! Good luck

[Sifter]

Thanks peanutbutter!  Our mental/emotion game can totally kill our goals, can't it?  I will share what I am learning from Made to Crave and my ups&downs.  Thanks for sharing that you struggle with this too.  Now I'm off to check out your challenge.  Thanks for stopping by my thread!

[Everstorm]

 

• Most runs will be scheduled during the early morning (often referred to by Phoenix as the “unholy hourâ€) to avoid the heat and humidity.

Awwww...I made it to your challenge goals.  :wipes away tear:

 

Good goals, as always.  You are going to rock this challenge.

[Sifter]

Thanks Phoenix!

 

Stoked for this challenge y'all! Had a deep tissue massage today.  It was wonderful...sinuses are drained, shins feel great, and soo many knots that I didn't know were there have been loosened up.  Hoping I don't have a terribly sore post-massage day, so my first early morning run won't be difficult.

 

Meal prepped today..kitchen sure smelled good -- pork loin marinating in the fridge, avocado-lime-chicken salad (I make this different every time so no recipe -- red peppers included this time! ), paleo banana bread (made as muffins), Broiled Tilapia with Thai Coconut-Curry Sauce (modified a bit and of course not eating the rice) and some balsamic vinegar chicken.

 

This week is going to be real busy as we prepare to travel to visit family and then go on vacation.  Scheduled my runs, push-ups and strength training for the next two weeks on my calendar tonight.  Yay for planning ahead!  Excited for a beach run....I might even dare to attempt a barefoot run

 

We plan to cook at our condo for all of our meals except for a trip to a favorite pizza joint and ice cream parlor.  The 4-days grain free will be most challenging, but is definitely attainable.  Finishing our vacation meal plan tomorrow, so that should help with the success.

 

Started research for my bonus goal of a 5K run in July or August.  Found a Color Run that looks like fun...we shall see.  Also gathering supplies to work on a couple of my bonus goal projects while we are driving in the car. 

 

Nite Scouts!  Good luck with your first week!

[Sifter]

1st early morning run completed! Nice to have my workout done for the day. Good run!

[Everstorm]

Yay for running barefoot!  Take it easy, though, since your feet aren't used to their freedom.  But be forewarned!  It's very addictive.  I shudder to think of wearing shoes, now.

 

I had looked at a Color Run at one point.  I couldn't make up my mind whether I would end up thinking it was fun, or just mad that I had paid $50 for people to throw stuff at me.  You'll have to tell me how you feel about it if you run one.

[GoodEgg]

Hi - Well done on your first day workout. I have also entered a half later in the year, will be my first one.

I so wish i had access to a beach - that must be awesome :-)

[Hammlin]

Plz mail me the pork tenderloin kthxbye

[Sifter]

So Phoenix, I had not checked prices of the races yet...only dates that would potentially work with my schedule.  It would just make me mad that I paid $50 to have people throw stuff at me as I run.  I can run on the treadmill and have my kids throw crap at me for free....color run is no longer on the list of options lol

 

Thanks GoodEgg!  Unfortunately, I do not live close to a beach, but I am definitely going to take advantage of it while we are vacationing!  Glad to have another newbie half-marathoner on the team! 

 

Hammi, the pork tenderloin was deliciousness.  Super juicy and easy.  Marinated overnight, then baked in the oven at 350 for 1.5 hours.  Made these oven roasted sweet potato slices (olive oil, rosemary, walnuts and garlic) as a side.  yummmm!

[Sifter]

Day one went as planned.  Early a.m. workout, grain-free, and no emotional eating.  Was definitely tempted to eat grains and emotionally eat.  Hosted a playdate, so I made cookies yesterday.  They looked tasty, but didn't go for them.  As for emotional eating, my uncle was admitted to the hospital tonight.  long story short he will have either a triple or quadruple bypass tomorrow or Wednesday.  Very shocking b/c he is healthy, active and only in his mid-50s....didn't emotionally eat, said a little prayer for my uncle and stayed away from the kitchen. 

 

Today was my first day up at 4:30.  I am pretty spent....think I might read for a bit and then go to bed early.  Push-ups and strength training tomorrow at 5am sharp.  Nite all!