Jump to content

green eggs' first (nerd) fitness challenge


Recommended Posts

Hey folks!

 

Like many adventurers, this is my first nerd fitness 6 week challenge. In fact, it's the first time I've ever set myself any kind of fitness challenge ... ever.

 

I'm a 37 year old female, english and living in Austria. I think I'll spare you my stats (but if you're really interested you can dig them out of my periodic progress report - link in my signature) because I need to focus on the fitness side rather than the "how much I lost or gained" side for once in my life.

 

I've been back and forward a little on my goals over the last week or so. But here's what I finally settled on:

 

1) 3 sets of a single strength exercise each day (push-ups OR lunges OR squats OR dumbbell rows)

2) stretch 10 mins each day

3) eat <100g carbs each day (total, not net)

4) wear a dress / skirt to work every day

 

I'm not a role-playing nerd and that system confuses me a little (sorry!), so I set out my scoring and reward system in a way I understand :) Each goal I hit, I get a point. If I miss it, I get no points. At the end of the challenge I total up the points. I can score each goal individually for info, but I’m setting myself up a reward system based on overall points. And I'm nerd enough to set myself an excel spreadsheet to track all of this :)

 

I figure an 80:20 goal is good, so I’m classing 80% as an A and putting the reward I really want at that level. Here’s the score sheet. I’m in the lucky position of having some cash, and this will be the first time I’ve ever set myself real fitness goals, so I figure I’m going for broke on the rewards front to get myself some impetus.

 

A+ = 90% = bonus (yet to figure out exactly what)

A = 80% = the camera I’ve been lusting after for several months

B = 70% = a bracelet or other piece of jewelry

C = 60% = a massage

D = 50% = I get the satisfaction of knowing I did more than I’ve ever done before towards a fitness goal

 

Anything under 50% and I’m going to donate EUR200 to charity.

 

Comments and input welcome!

 

 

 

 

Link to comment

Goooood luck! Having real rewards to work towards is an awesome idea!

Level 2 Imp. Assassin at heart, training with the Adventurers - Challenges: 1 , 2(Current)STR 3 | DEX 1 | STA 6 | CON 4,75 | WIS 4,5 | CHA 3,75

 

 

"You only live once, but if you do it right, once is enough" - Mae West

Link to comment

Thanks, abs :) Didn't expect quite such a quick response! Running over to check your thread too, since I've just seen that you have one...

 

Having set out my goals in the first post, here's some of the challenges I expect to run into...

 

On both fitness goals, there's a motivation hurdle going on. I've been trying to exercise every day for the last couple of weeks (with less specifity than listed above) and what I've been running into is basically; if I don't do it when I roll out of bed, I probably won't catch up later (or at least, it's a lot harder to motivate myself to catch up later).

 

Carbs... well, I've been eating mostly low carb and towards primal for the better part of the last two years, but I slip on treats. I've been tracking for the last week or so and have noticed that the times I go over the 100 mark are when I "just have that one piece of (birthday) cake" or pick up a sweet treat later in the day. And sometimes there's a "hidden carb" issue. But I think what I need to look out for are the "it's just..." treats.

 

I've also been easing into the "wear a skirt or dress to work" thing, but... frack, it's kinda cold outside right now. Prognosis for today: 8 deg C. It's almost June! It should be over 20!!

 

 

Link to comment

Son of a nutcracker, I love the "real" rewards system. I think I might need to add something like that to my challenge...

Level 1 Hobbit Adventurer Looking to Become an Assassin with Some Druid and Monk capabilities

 

Current Stats: (STR) 1 || (DEX) 1 || (STA) 1 || (CON) 2 || (WIS) 4 || (CHA) 6

 

 

Link to comment
On both fitness goals, there's a motivation hurdle going on. I've been trying to exercise every day for the last couple of weeks (with less specifity than listed above) and what I've been running into is basically; if I don't do it when I roll out of bed, I probably won't catch up later (or at least, it's a lot harder to motivate myself to catch up later).

 

Your goal is to do three exercises a day right?  Well you could do an exercise before every meal, that way you don't have to motivate yourself or try and fit it in.  I would put it in like:  3sets of 10 lunges THEN breakfast, 3 sets of 10 squats then lunch, 3 sets of dumbbell rows while cooking dinner or whatever. You're not allowed to eat until you have done something. AND you might find yourself eating less food/carbs in a sitting when you've got endorphins pulsing through your veins.

 

Also we embrace ALL kinds of nerds and i LOVE that you're going to physically reward yourself for a challenge well done. I've been meaning to do it for ages, but i have never sat down and thought about it properly. Maybe it's time for me to update my battle log with some rewards.

 

Welcome and good luck :)

Half Faerie (Sidhe) Scout | Black Belt Kitchen Ninja
"A positive attitude will not solve all your problems, but it will annoy enough people to make it worth the effort" - Herm Albright
You're welcome to skype me (audriwolf) too but let me know who you are

My challenge

 

Link to comment

Your goal is to do three exercises a day right?

3sets of 10 lunges THEN breakfast, 3 sets of 10 squats then lunch, 3 sets of dumbbell rows while cooking dinner or whatever.

Maybe next challenge :)

No, I'm a total beginner on the strength front, so it's three sets of reps of just one exercise a day (so 3x 10 incline push-ups on Monday, 3x 12 dumbell rows on Tuesday, lunges on Wednesday, etc.

But point taken. If I'm finding the going tough, I could do 10 push-ups in the morning, ten at lunchtime and ten after work.

My basic idea is to get some kind of consistency if form and get used to doing these movements this challenge, and next challenge start stringing them together into a more comprehensive workout (probably BBWW). I need the stretching to get a better range of motion, so that (for example) I can get closer to parallel on my squats without trashing me knees (and I've found some specific exercises to address that).

 

 

Link to comment

YES!!!  Real rewards!  You're a genius!!  (Seriously going to figure out something similar for myself) (and not food, because usually all of my rewards are food)

 

I love the 'wear a dress/skirt to work' goal.  Because I have a hard time motivating myself to do that too.  I walk to work, and man if I don't hate being the 'oh look, she's rocking the 80's skirt-and-sneakers look' person for everyone to snicker at while they drive past... 

Link to comment

Maybe next challenge :)

No, I'm a total beginner on the strength front, so it's three sets of reps of just one exercise a day (so 3x 10 incline push-ups on Monday, 3x 12 dumbell rows on Tuesday, lunges on Wednesday, etc.

But point taken. If I'm finding the going tough, I could do 10 push-ups in the morning, ten at lunchtime and ten after work.

My basic idea is to get some kind of consistency if form and get used to doing these movements this challenge, and next challenge start stringing them together into a more comprehensive workout (probably BBWW). I need the stretching to get a better range of motion, so that (for example) I can get closer to parallel on my squats without trashing me knees (and I've found some specific exercises to address that).

 

Which specific exercises are you using to help take care of your knees?

Level 1 Hobbit Adventurer Looking to Become an Assassin with Some Druid and Monk capabilities

 

Current Stats: (STR) 1 || (DEX) 1 || (STA) 1 || (CON) 2 || (WIS) 4 || (CHA) 6

 

 

Link to comment

YES!!! Real rewards! You're a genius!! (Seriously going to figure out something similar for myself) (and not food, because usually all of my rewards are food)

I love the 'wear a dress/skirt to work' goal. Because I have a hard time motivating myself to do that too. I walk to work, and man if I don't hate being the 'oh look, she's rocking the 80's skirt-and-sneakers look' person for everyone to snicker at while they drive past...

Well, I don't know about the genius part, but I know what motivates me, dammit, and it's not some virtual reward :D

No-one's going to be snickering at you rocking your nice new nerd fitness figure now, are they?

With me, it's less the issue of walking to work (I live a five minute walk from my office), than of working in a production environment. For safety reasons I must wear trousers if I go out on the shop floor, but honestly - that doesn't happen so much anyway, and there's nothing stopping me getting changed. So that's what I've done: I keep a pair of jeans at work for the days I might need to change, and wear a dress to work.

 

 

Link to comment

I love your rewards as much as I love your goals. I also love the 80/20% goal. I have had a couple of professionals in my life recommend that for truly making change stick. Good luck!

Thanks so much for your encouragement! I got the 80:20 rule from http://www.marksdailyapple.com (credit where credit's due). Mark's relaxed approach to the whole paleo thing was one of the things that attracted me to primal and enabled me to get my head around the process. I have a real problem with being perfectionist, and so aiming for 80% is what makes this kind of thing doable for me.

 

 

Link to comment

Which specific exercises are you using to help take care of your knees?

Here's the link to the site with info on increasing range of movement in ankles, knees, and hips for squats: http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat

I'm no expert, so I don't know if it's really sound, but I figure it's worth a shot.

I could also use some help on flexibility if wrists and elbows though, if anyone wants to throw their oar in there. I in Paris on a business trip, so I'm having to modify my exercises for the first few days of the challenge. Since I do pretty well already at home with incline push-ups against the kitchen bench, I figured I'd have little trouble using the desk in the hotel room instead. Not so, sadly: I just don't seem to have enough stability in my elbows, and I can't even flex my wrists 90 degrees let alone more than that. so any tips would be greatly appreciated. (I found a higher surface to do the press ups on for the moment).

 

 

Link to comment

My second day of a business trip to Paris, and first day of my challenge. I hit all four goals: press-ups were a but tricky (see post above), but fine once I found a high enough surface. I did ten minutes of stretching despite limited floor space (hotel rooms in Paris are second in smallness only to hotel rooms in London). Wearing a dress was a no-brainier on a business trip and (drumroll...) I did not eat a single piece of bread, pasta, chips etc (though I did have a tiny tiny tiny dessert- less than a shot glass full of creme something), and nothing breaded, so I think I come in under the 100g carbs mark.

So far, so good :)

 

 

Link to comment

Hi,

 

Good luck with your challenge! I like the idea of wearing a dress/skirt everyday! I hvae been trying to do that more, as I tend to throw on jeans and tshirt most days without thinking about it which can get so boring.

 

Also I think it's really interesting how you live in Austria! Living abroad has always tempted me, as I love travellling and seeing new places. I have in fact just got back to the UK from living in Canada for 3 months myself. What made you decide to live in Austria?

Level 4 Ranger

 

[sTR] 5 [DEX] 5 [sTA] 7 [CON] 8.5 [WIS] 10 [CHA] 8

 

Current Challenge

Previous challengesFirst challengeSecond Challenge,Third ChallengeFourth Challenge

 

"Don't waste time on jealousy because sometimes you are ahead and sometimes you are behind, but in the end the

race is long and it's only ever with yourself"

 

Link to comment

Reporting in...

 

To recap: I set myself 4 goals:

  1. less than 100g carbs/day

  2. Do a strength exercise each day

  3. Stretch each day

  4. Wear a dress or skirt to work each day

 

So how did I do? Well, there was a semi-complicated points system in place (basically a point for each goal reached per day, and then convert to %), so going week for week:

Week 1 69%

Week 2 96%

Week 3 81%

Week 4 85%

Week 5 96%

Week 6 69%

 

So, what made the difference in points? Basically, Week 3 I was ill for a few days. Week 1 I was away on business, which made the wearing a dress part easy and the food part less easy. Week 6 was also more due to slip ups on the food front – but in this case intentional and planned. It was my birthday. It was my best friend's birthday; there was cake around 4 out of 7 days, and I ate it (and enjoyed it!). Because I knew this was coming, this was also one of the reasons I'd set myself an overall goal of 80%

 

So, overall I reached the 80% goal and scored 83%. As I already posted, I've already cashed in my reward and bought myself the camera I'd promised myself. I actually got it a couple of days ahead of time, and I'm so happy with it.

 

I haven't done a final weigh-in yet, but I did one in Tuesday and there's not really any significant difference (down 1kg). When I measured various circumferences and worked out body fat (navy method), I'm down 2% points on body fat – which is 2kg down – and I've gained 1kg in lean mass. That's not a huge change, but it's in the right direction. I have to say that I was a little disappointed that it wasn't more. Because I certainly had the impression that I'd lost around the waist. (I have; 1cm! And 2cm around the hips... but I worry it's just the usual up/down).

 

So, what else has changed?

I'm doing 3x15 incline push-ups and have moved to a wider arm position

I'm doing 3x15 squats, and now going below parallel (though I have to do them on a bench, because I'm still at the „falling over backwards“ stage, though I can feel it getting somewhat better

I gave up on lunges and switched to split squats, where I do 3x10 (each side)

On the dumbbell rows I had to buy a heavier dumbbell (!) and am now up to 6kg 3x12 reps each side.

 

So improvements on all fronts there. Plus, I can hold a plank for 45 (!) seconds, and a side plank for 25!

 

Some other observations – the skin on my upper arms seems to be tighter (which woman wouldn't be pleased with that?), also my skin in general is softer, especially (get this!) the skin on my elbows. (OK, so that's kind of funny, but hey, what's not to like about it). I do also seem to need to do these exercise things now, especially the stretching (I can still kind of take or leave the strength training, but as I've gotten used to doing it it's gotten less hard to motivate myself to do these things).

 

It has been great to have a group of accountabilliebuddies to report into and exchange sympathies when things haven't been going as well as they could have been, or to celebrate successes. Thanks to all you „succulent adventurers“ for that. Hope at least some of you will be back around for the next challenge.

 

Speaking of which....Well, I'm probably going to have to go to tracking calories if I want to do anything about my weight, because just tracking the carbs didn't cut it. (Damn!!! I hate that). Will be moving up from single strength exercises to the beginners body weight workout. And I'm going to be adding some socialising goals, because I need to get out and meet people / improve my friendships.

 

 

Link to comment
×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines