VioletFlame's 2013 Level Up - Time to get strong (#4)

[VioletFlame]

I am so excited to start challenge #4.  This challenge will include making it through six months of success with these challenges.  I love NF!  I am really proud of myself for sticking with it.  There is no reason why I can't make it through the rest of the year.  Onward and upward.  It really feels like I can do this.

 

You know what is nice about the attribute points/RPG #s is that you really get to see where you might be out of balance or off track.  When I updated my numbers from the last challenge I was a bit pissed off at myself for not getting my strength number up there.  I can do better than that.  So... this challenge I am going to get those points up.  I do have really good lower body strength, but I want my arms and abs to match.  So here are my goals to get myself back into balance.

 

1. Strength - Just DO IT! - increase my upper body and core strength.

I am trying a new method, and I might change this one in a month if it's not working.  What I am going to do is pick 4 exercises and measure my progress.  My goal is to increase either the time or reps every week.

Grading: increase in each of the 4 measurements for each of the 6 weeks. 

A = 100% (24 increases), B = 90%, etc.

 

 

2.  Healthy Eating & Cardio - mindful eating every day, this includes eating mostly veggies and healthy fats, drinking a lot of liquids, and planning my meals each morning.  Also maintain my cardio level of 5 hours per week.

 

I usually keep my cardio separate, but I want to try something new and measure my body fat%.  I don't really think my scale is accurate, but it should be able to measure the change.  I have no idea what to even set as a goal at the end of 6 weeks, so I am going to shoot for a decrease in body fat % by comparing averages over a week.

Grading: Starting body fat % on 6/3  = 38.5%. Starting weight is 153.6, I would love to lose 6 lbs in 6 weeks. 
A grade = decrease for each of the 6 weeks.  B grade = 5 of 6 weeks.  C = 4 weeks.  D = 3 weeks.  F = no progress, or an increase.

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone. 

I started a weekly goals habit with my last challenge. In my formal goal setting process I make sure I maintain balance in different areas. This challenge I want to put one thing on my list each week to expand my comfort zone.

Grading:  6 sets of weekly goals created by noon Monday each week and one goal accomplished each week that I really didn't want to do.

 

[VioletFlame]

My attribute points:

 

Goal 1 (strength)   STR +5

Goal 2 (body fat decrease)  CON +3   STA +2

Goal 3 (weekly plan)  WIS +1  CHA +4

 

• Strength (STR) - physical strength
• Dexterity (DEX) - agility and speed
• Stamina (STA) - Endurance and Energy
• Constitution (CON) - ability to resist damage and disease
• Wisdom (WIS) - intuition and sense of things around himself
• Charisma (CHA) - force of personality and physical attractiveness

[VioletFlame]

Weekly Report - week 0

This includes my starting numbers.

 

1. Strength - Just DO IT! - increase my upper body and core strength.

1. Plank:  1:15 minutes
2. Side Plank: 30 sec each side
3. Pushups:  10 halfsies  (I can only go down about half way right now.)
4. Tricep dip:  5 reps

Crow Pose practice: this is an extra, I don't know exactly how to count it.

 

2.  Healthy Eating & Cardio

Starting body fat % on 6/3  = 38.5%.

Starting weight is 153.6

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone.

Created my goal list on Sunday.  My expand comfort zone goal is to talk to a new dissertation support person on the phone on Thursday.  I so don't want to have this conversation.  I will do it though, and I would love to put dissertation goals back on my challenge threads.

[Wandern]

Looks like you're off to a strong start again, Margie! Good luck on your dissertation phone call tomorrow. Hope it goes smoothly, and that once that hurdle is past, it gives you a good boost to get going on that again.

[ScurvySpider]

Good goals, and good luck with them.  I especially like this phrase

mindful eating

. especially when I consider its all-too-common opposite -- "mindless eating"

[livingroovy]

Awesome Margie!

 

That's so great how consistent you have been with your challenges. Love where your comfort goal expansion goal is headed

[VioletFlame]

Woo hoo!  I am so happy.  One of the reasons I started with NF in January was to finish my dissertation.  That didn't work out so well, and I just had to stop everything because it was making me depressed.

 

So today I talked with a new support person at the school.  I can take the summer quarter off and change mentors in the fall.  He will even send the email to my mentor saying that I am going in a different direction (that sounds kind, doesn't it).

 

I was talking with some friends earlier this week telling them how much these fitness challenges have rebuilt my confidence in myself.  This whole dissertation thing took me through a loop, I have never failed like this before.  Now I know it's not just me, I can accomplish tough goals. 

 

So I did my comfort zone expansion thing for the week and it turned out better than I expected. 

[VioletFlame]

Thanks everyone for the comments. 

 

.... mindless eating and stress eating is a daily challenge for me.

 

 

I am already thinking about my comfort zone expanding action for next week.  I want it to be dissertation-related.

[Wandern]

 

 

So I did my comfort zone expansion thing for the week and it turned out better than I expected. 

 

Excellent news! Congratulations! 

[VioletFlame]

Weekly Report - week 1

I got off to a very good start on my strength training, and my goals, not so well on the body fat.  I am really glad to see we have a mini challenge for walking. I think I need to up my cardio if I want to accomplish all my goals.

 

1. Strength - Just DO IT! - increase my upper body and core strength by increasing time and reps each week.

1. Plank: start 1:15 minutes, end 1:30
2. Side Plank: start 30 sec each side, end 40
3. Pushups: start 10 halfsies , end 32 halfsies (in 2 sets)
4. Tricep dip: start 5 reps, end 10 reps

Crow Pose practice: yes

 

2.  Healthy Eating & Cardio

Starting body fat % on 6/3  = 38.5%, at the end of the week the average was 38.2%

Starting weight is 153.6, end of week was 153.2

My eating was not that good last week, and now it's Monday evening and we are almost out of fruit.  One thing about being on a cleanse in the last challenge was that I really took the time to plan for my meals.  And I didn't buy any chocolate.  This week I will do a better job of planning the grocery shopping, and remember why I am making these food choices.

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone.

Created my goal list on Sunday. 

Completed thing I did not want to do on Thursday.  :redface:

 

Expand comfort zone goal for this week:  Do videos for an online class that I am teaching this week.  The class starts on Tuesday and I still haven't created the videos yet.  I don't like the way I look in them. 

Just do it!

[livingroovy]

Awesome first week Margie!! I'd say you're off to an amazing start. Just do it, indeed!

 

Body fat % is (to me at least) best measured over longer periods of time. Especially in women, depending on what week it is our body fat can fluctuate quite a bit. Go for overall decline over 6 weeks or more!!

[VioletFlame]

Awesome first week Margie!! I'd say you're off to an amazing start. Just do it, indeed!

 

Body fat % is (to me at least) best measured over longer periods of time. Especially in women, depending on what week it is our body fat can fluctuate quite a bit. Go for overall decline over 6 weeks or more!!

Thanks lg,

I am finding that my body fat % is lower in the afternoons when I have more water in my body.  I agree it's a bit squirrely, I know my weight can easily go up or down 2 lbs in a day.  It will be interesting to see what happens over time.

[VioletFlame]

Weekly Report - week 2

Week #2 was weird.  I just had an odd week and I wasn't doing my daily routines.  I didn't do bad, but I was hoping for more progress this past week because I am traveling the next two weeks.  Oh well, and who knows, it might be easier for me when I'm traveling.

 

I need a better system for tracking my strength training, but it is what it is.  At least I am feeling stronger and seeing results.

 

1. Strength - Just DO IT! - increase my upper body and core strength by increasing time and reps each week.

1. Plank: start 1:30 minutes, end 1:50
2. Side Plank: start 40 sec each side, end 41
3. Pushups: start 32 halfsies , end 40 halfsies (in 2 sets)
4. Tricep dip: start 10 reps, end 15 reps

Crow Pose practice: yes

 

2.  Healthy Eating & Cardio

Starting body fat % on 6/10  = 38.2%, at the end of the week the average was 38.0%

Starting weight is 153.2, end of week was 153.8

My eating was so so, I was hungrier than normal.  I am chalking it up to hormones.  I am giving myself a green check for lowering my bf% and doing really well on my cardio.

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone.

Created my goal list on Sunday. 

Did not do my expand comfort zone goal for this week.

 

I am going on to my next goal for this week, which is to network while I am at my conference. 

[Chanda]

How was the networking at the conference?

 

 

I am extending the meditation mini challenge another 3 days!!!! Mini-challenge now ends June 26th!

 

Keep meditating! And dont forget to log your times!

 

Together we can reach 24 hours! 

[VioletFlame]

How was the networking at the conference?

 

 

I am extending the meditation mini challenge another 3 days!!!! Mini-challenge now ends June 26th!

 

Keep meditating! And dont forget to log your times!

 

Together we can reach 24 hours! 

 

Excellent!  I sat myself down across from the keynote speaker at dinner.  For one night and one afternoon I acted like a total extrovert.  I am so proud of myself.

 

I'll keep up with 15 min of meditation daily.  I hope we can get to the 24 hours.

[VioletFlame]

Weekly Report - week 3

Week #3 turned out to be really great. I was motivated to eat well and get in a lot of walking during my conference. I forgot how much distance I can cover when I don't have distractions like dogs and beautiful scenery.  : )  I am moving slowly forward on my upper body strength, but I am moving forward, which means something is working this challenge.

 

.

 

1. Strength - Just DO IT! - increase my upper body and core strength by increasing time and reps each week.

1. Plank: start 1:50 minutes, end 2:00
2. Side Plank: start 41 sec each side, end 45
3. Pushups: start 40 halfsies , moved to 45 halfsies (in 3 sets), ended with 20 normal pushups (down to about 2-3 inches from the floor. (2 sets)
4. Tricep dip: start 15 reps, end 15 +8 reps

Crow Pose practice: yes

 

2.  Healthy Eating & Cardio

Starting body fat % on 6/17  = 38.0%, at the end of the week the average was 37.2%

Starting weight is 153.8, end of week was 153.0

 

Cardio was great this week, even with two travel days I did almost 8 hours.  My eating was great given the circumstances.  They didn't exactly have the healthiest food at the conference, but I did make good choices.  Because I was gone I couldn't do my daily weigh-ins.  I don't really trust my stats, but I know I'm moving in the right direction.  I feel leaner.

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone.

Created my goal list on Sunday. I am planning my strength workouts, this is helping a lot.

Did do my expand comfort zone goal for this week.  Yeah!  I acted the part of an extrovert and even sat next to the keynote speaker for dinner.  I am feeling so proud of myself.

 

My next goal is something I really don't want to do.  I am planning on getting back on track with my dissertation starting July 1.  I need a plan of action and to organize all my stuff.  The organizing will probably be easier, but I don't think I'll have time for it until next Sunday.  I am traveling again this week, Wed. thru Sat.  I will be driving about 12 hours total, so I am taking my voice recorder and I will talk to myself about my dissertation plan when I get really bored.

 

[VioletFlame]

Midpoint challenge reflection....

 

I can see some baby muscles on my forearms.  That's pretty good considering I'm not putting very much time into my strength routine.  I keep reminding myself that I am actually sticking with it this challenge, and showing improvement every week.  My abs are also getting stronger.  I'm not tracking my situps specifically, but I can feel my abs are much stronger now than they were 3 weeks ago.

 

I was worried that my traveling would set me back, but I found myself doing better - way better than I expected.  I think the Druid mini-challenge is perfect for me, I like seeing those miles add up.

 

My life goal of doing something outside my comfort zone is also working for me.  I like choosing a different goal each week.  I have one goal that I missed from week 2, but I know I'll come back and finish that one by the end of the challenge.

[Hermione Gainser]

Thought I'd check out some more druid action... and I definitely picked the right thread!  1. LOVE the enthusiasm in your posts. You have a great energy (maybe helped by your avatar? haha) 2. Love your challenge set up (and your checks and exclamations-too cute!).

 

 

 

Woo hoo!  I am so happy.  One of the reasons I started with NF in January was to finish my dissertation.  That didn't work out so well, and I just had to stop everything because it was making me depressed.

 

So today I talked with a new support person at the school.  I can take the summer quarter off and change mentors in the fall.  He will even send the email to my mentor saying that I am going in a different direction (that sounds kind, doesn't it).

 

I was talking with some friends earlier this week telling them how much these fitness challenges have rebuilt my confidence in myself.  This whole dissertation thing took me through a loop, I have never failed like this before.  Now I know it's not just me, I can accomplish tough goals. 

 

So I did my comfort zone expansion thing for the week and it turned out better than I expected. 

 

This is just wonderful! Everything about this is really great. Congrats!

 

Awesome first week Margie!! I'd say you're off to an amazing start. Just do it, indeed!

 

Body fat % is (to me at least) best measured over longer periods of time. Especially in women, depending on what week it is our body fat can fluctuate quite a bit. Go for overall decline over 6 weeks or more!!

 

Completely agreed. Body fat is definitely a tricksie mistress.

 

Excellent!  I sat myself down across from the keynote speaker at dinner.  For one night and one afternoon I acted like a total extrovert.  I am so proud of myself.

 

I'll keep up with 15 min of meditation daily.  I hope we can get to the 24 hours.

 

Way to go! That's so great!  Any tips or tricks you used for being an extrovert for a night? 

[VioletFlame]

 

 

Way to go! That's so great!  Any tips or tricks you used for being an extrovert for a night? 

 

Thanks for the comments Laura.  My best friend is an extrovert - almost the extreme opposite of me.  I pretend I'm her. 

 

We talked about introverts/extroverts once.  She said she is really interested in other people and that's what drives her to ask questions. It's funny, because I think she talks a lot about herself.  But she has a lot of really interesting stories.  Where I live made for interesting conversation, so I talked about that when I couldn't think of anything else to say.  Where are you from is a good icebreaker question at a conference.

[Wandern]

Weekly Report - week 3

 

 Yeah!  I acted the part of an extrovert and even sat next to the keynote speaker for dinner.  I am feeling so proud of myself.

 

 

I love this! Way to fake it till you make it! I have a hard time with that, myself. Dinner with the keynote! Excellent.

 

Good luck with the dissertation planning!

[I am Eve]

Hi VF, I thought it was time to drop by. Sorry for not coming sooner but I had some issues to sort. Still sorting...

Awesome work so far! I too found it almost easier to work on goals while traveling last challenge. Less distractions maybe?

Way to go on those arm muscles. It's so much easier doing legs I find...

You are very brave with your comfort zone goals!

[Sunmage]

Hey,

 

how did your comfort zone training go the last week?

 

Once I had to sing in a public restaurant and ask for money afterwards. Hardest 2,50 in my life. Don't try that

[VioletFlame]

Hi VF, I thought it was time to drop by. Sorry for not coming sooner but I had some issues to sort. Still sorting...

Awesome work so far! I too found it almost easier to work on goals while traveling last challenge. Less distractions maybe?

Way to go on those arm muscles. It's so much easier doing legs I find...

You are very brave with your comfort zone goals!

 

Hi Eve,

thanks for dropping by.  I haven't had as much time to be on the forum either.  I think you are right about less distractions.  Now it's back to doing all those things I put on hold during the travel weeks.

[VioletFlame]

Hey,

 

how did your comfort zone training go the last week?

 

Once I had to sing in a public restaurant and ask for money afterwards. Hardest 2,50 in my life. Don't try that

Ha ha, so was this a management training thing?  Or did you lose a bet?  I could probably get more money if I told people they had to pay me to stop singing.

 

I get an A+ for my expanding comfort zone.  I am getting so good at this that I tackled this week's goal on Monday morning.  That is exactly how it is supposed to work - my comfort zone is getting bigger.  I might have to do 2 goals this week.

[VioletFlame]

Weekly Report - week 4

 

Wow, we are in week 5 already, where did the time go?  I had a great week 4.  I made it to the gym on Sunday afternoon and stayed for almost 2 hours.  I haven't been there in over 6 months.  I don't know why, I just couldn't get myself motivated to go.  I was going to cancel my gym membership, but I never got around to it.  Now I feel like I'm loving going to the gym again.  My yoga routine is sort of my reward after my workout.  There is this huge padded table at the gym, and I can do much better when my muscles are really warmed up.

 

.

 

1. Strength - Just DO IT! - increase my upper body and core strength by increasing time and reps each week.

1. Plank: start 2:00 minutes, end ?
2. Side Plank: start 45 sec each side, end ?
3. Pushups: start 20 normal pushups (down to about 2-3 inches from the floor. (2 sets) ended with 24 normal pushups
4. Tricep dip: start 23 reps, end 30 reps
5. Crow Pose practice: yes

Went to the gym on Sunday and got in a real strength workout!  I am giving myself an A+ on this one because I was able to meet or beat my workout from over 6 months ago.

 

2.  Healthy Eating & Cardio

Starting body fat % on 6/24  = 37.2%, at the end of the week the average was 37.2%

Starting weight is 153.0, end of week was 152.2

 

I did really well considering that I spent two full days driving.  I got in 19.5 miles for the week, my goal was 20 but I ended up spending time at the gym on Sunday instead of walking.  That was a good trade off.

 

3. Life goal:  Set Weekly Goals and Expand Comfort Zone.

Created my goal list on Sunday.

Did do my expand comfort zone goal for this week.  Yes, for the 2nd week in a row.  My goal was to get back on track with my dissertation and create a plan of action for the next 6 weeks.  I was so excited after doing this on Sunday that I jumped right into my comfort-zone expanding goal on Monday morning.  Woo  hoo!

 

I decided on Sunday that my comfort-zone expansion goal for week 5 would be to tackle one of the most difficult things on my dissertation to-do list.  This was to ask for someone from a facebook group to be my accountability buddy. I hardly ever participate in this group, but I asked on Monday morning and the perfect person answered.  She just finished her dissertation last fall, and I feel like she is really going to help me keep on track.

 

So.. now it's Tuesday and I feel like I should set another comfort-zone-expanding goal.  I noticed from week 2 that I didn't do my goal to create a video of myself for an online class.  I have a new training starting on Monday.  I am going to make that stupid video.  I can do this!

 

Oh, and I have another fun thing to share.  My travel last week was for a trainers' retreat with my online teacher buddies.  I told them all about Nerd Fitness and my success.  I am hoping some of them join us.