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SIFTER'S MAIN QUEST:  
BE HEALTHY.  BE FIT.  BE STRONG.

 

This challenge is going to be by far my most difficult, but all of the below are stepping stones that must be hit to reach my main quest goal.  Diet continues to be the area where I need the most improvement, so two of my goals will be focused on "cutting the crap" -- from my diet and attitude. From the first two challenges I know I am not ready for flexibility, I must be rigid with my guidelines, and I thrive off a weekly plan.
 
CHALLENGE 3 GOALS:
 

#1: DIET -  90% of meals will be modified-paleo.

I have taken baby steps over the last year, especially the last 3 months to get here.  21 meals/week; therefore 19 must be modified-paleo.  

 

Action Plan

  • Review weekly social obligations on Sunday evenings.
  • Meal plan & prep weekly.

Measure:  

  • Accountability Worksheet -- in my signature
  • Food Diary Voice Memos -- Trying something new here.  Before I eat, I will record a voice memo where I have to state all that I am about to eat.  At the end of the day I will listen to the memo and report what I have eaten in my thread.  My thought is that it will make me think twice before I eat "crap".  If I don't think twice, I will have to listen to the memo at the end of the day and at least reflect.

Grading

  • Weekly grade:  # of modified paleo meals/ 21 meals = % grade
  • Final grade:  # of modified paleo meals / 126 meals = % grade
    • > 90% = A+
    • 90% = A
    • 85% - 89% = B
    • 80% - 84% = C
    • < 80% = F --- grading this way b/c I have been between 80-85% on meals for about 3 months now

​

 

​​#2:  DIET - Sayonara Sugar Step #1

In both of my previous challenges I sadly sought and found ways to eat more sugar than I should have, without compromising my goals...bad Sifter.  Not this time, unless I choose to fail.  I will start eliminating more sugar from my diet by cutting desserts/sweets more, even clean/paleo desserts.  2 desserts per week allowance.

 

Action Plan:  

  • Review weekly social obligations

Measure:

  • Accountability Worksheet
  • Food Diary Voice Memos

Grading:

 

  • Weekly grade:
    • 2 desserts or less = A
    • 3 desserts = C
    • more than 3 = F
  • Final grade:  4 point scale -- 6 weeks -- 24 total points available.
    • ​Total # of points accumulated / 24 total points available = % grade
      • ​​90% - 100% = A
      • 80% - 89% = B
      • 70% - 79% = C
      • 60% - 69% = D
      • <60% = F

​

 

#3:  FITNESS - 4 Runs / 2 Strength Training Workouts

In reflecting on the first two challenges, I had trouble building on my fitness progress.  Last challenge, I focused so much on my side quest of half-marathon training and push-ups that I totally slacked off on the rest of my strength training.  Need some balance and focus, as running, strength training, and cross training are all important in my main life quest.  So this challenge I will add back in 2 strength training workouts.  Hopefully next challenge I can add back in an additional cross training day.
 
Action Plan:
  • Schedule workouts into my Google calendar
  • Complete strength training workouts before the kids get up.

Measure:

  • Accountability Worksheet

Grading:

  • Weekly grade:
    • ​4 runs / 2 strength training workout = A (4pts)
    • miss one in either category = B (3pts)
    • miss two (any combination of the 2 categories) = C (2pts)
    • miss more than two = F (0 pts)
  • Final grade:  4 point scale -- 6 weeks -- 24 total points available.
    • ​Total # of points accumulated / 24 total points available = % grade
      • ​​90% - 100% = A
      • 80% - 89% = B
      • 70% - 79% = C
      • 60% - 69% = D
      • <60% = F

 

SIDE QUESTS

  • ​LIFE:  Cut down on my screen time -- specifically internet / social media.  1 hour/day on internet, 5 days a week
    • ​Action Plan -- 20 minutes morning, 20 minutes mid-day, 20 minutes night.  I might even us a timer.  Hoping the 2 day allowance will make this easier for me!
    • Measure  -- Accountability Worksheet
    • Grading:
      • ​Weekly Grade:
        • 5 days = A (4 pts) 
        • 4 days = B (3pts)
        • 3 days = C (2 pts)
        • 2 days = D (1 pt)
        • 1 day = F (0 pts)
      • Final Grade:  
        • ​4 point scale -- 6 weeks -- 24 total points available.
          • ​Total # of points accumulated / 24 total points available = % grade
            • ​​90% - 100% = A
            • 80% - 89% = B
            • 70% - 79% = C
            • 60% - 69% = D
            • <60% = F
  • ​​FITNESS:  
    • Run my first half-marathon on September 28th -- part of my fitness plan.  Currently on week 9 of my training plan.
    • 45 push-ups in one set -- part of my strength training plan.  Following 100 push-up challenge plan.  Currently can do 20 in one set.

 

  • MINI QUESTS:  I participated in the mini-challenges during my first challenge, but didn't in my second challenge.  I found I was able to focus better on my goals if I didn't participate.  I also spent a lot less time on the computer.  Hoping I can find a balance during this challenge, b/c I really enjoy the comaraderie!  

​

MOTIVATION:  My family.  Setting an example for my kids to be healthy, fit, and strong.

 

Good luck fellow scouts!  Lets kill this challenge!

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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Yay, Sifter is BACK!

 

Your goals are awe-inspiring, as usual.  I especially like your idea about the voice diary.  Very clever!  I am a bit concerned that you have no rest days scheduled in your ambitious workout plan.  I would think you would need at least one, especially as your long runs get longer.  Just think about it.  Unless you were planning to double up strength training on an easy run day at least once, in that case, as you were....

Life before Death

Strength before Weakness

Journey before Destination

 
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Thanks Phoenix! Glad you mentioned the rest days bc putting it in writing will help me remember my thoughts. I am actually taking 2 rest days. Cross training will be a lighter cardio with strength training the same day. Then my other strength training day will be on my shortest run day ðŸ‘

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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When I saw this was up I sang a little theme song in my head ending with "it's Siiifteeer's challeeeenge!" I was happy, just sayin'...

I need to do what your life goal is... it currently is something different, but I'm thinking I would accomplish my life goal just by not having the internet to run to for umpteen hours a say when I'm bored.

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Had an adults night out (ANO) last night with my hubs, my sibs, and my cousins. Awesomely fun night at a German inspired venue in downtown Indy. Great food and beer. Had a delicious grilled yellowfin tuna steak Cajun style with baby carrots and snap peas. I love the taste of a good beer but don't have them often bc my stomach doesn't settle very well. I had my 2 favorites last night, both imports of course. A delicious Delirum Tremens from Belguim and a Franziskaner Weissbier Hefe from Munich. So tasty, but my stomach is loathing me this morning! Off for my 4 mile run...should feel pretty wretched lol . Happy Sunday scouts!

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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Actually a good run. Maintained a nice 10min mile pace. Looking forward to this week bc my training plan drops my mileage to give my legs a bit of a rest . For all of you vetern halfers, is that normal? I did 16 total for this week with my long run at 7miles. the plan drops me to 14 before building me to 17 next week

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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Actually a good run. Maintained a nice 10min mile pace. Looking forward to this week bc my training plan drops my mileage to give my legs a bit of a rest . For all of you vetern halfers, is that normal? I did 16 total for this week with my long run at 7miles. the plan drops me to 14 before building me to 17 next week

 

I'm not exactly a half veteran but yes, I've seen plans that have two or more tapers in them - have only ever heard good things about that.  Some plans even do 3 weeks on, one week taper, or something. 

Level 3 Human Assassin

STR 6 DEX 7 STA 8 CON 1 WIS 9 CHA 3

 

challenges 1 2 3 daily battle log

 

6 months goals

 

 

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Week one game plan is ready to go.  Scheduling was really tight, so I only get one official rest day this week.  Kids start school next week, so my schedule will free up a little with Sifty-A starting kindergarten and Sifty-J in pre-school 2 mornings a week.  So weird to have one of my little babes starting big kid school.  A bit emotional about the whole thing.  After our fun-filled family day on Wednesday, she and I are going out for girl time and school supply shopping....anyhow, time for bed.  Good luck with the first week everyone!

 

Week 1 Game Plan:

 

Fitness:

  • Monday - strength training and 2 miles (interval training) - 2pm (kids quiet time)
  • Tuesday - 3 miles - 2pm (kids quiet time)
  • Wednesday - strength training - 6am / Super fun park day with the kids planned -- swimming, hiking, mini-golf; will be on my feet or in the water all day.
  • Thursday - 5 miles - 5am
  • Friday - yoga & push-ups - 6am
  • Saturday - 4 miles - 6am

Diet:  We were gone all weekend, so making our trek to the store and doing all my food prep tomorrow.  Need to get my snack caddie full of veggies and protein options ready to go!  

  • 2 non-paleo meals: 1) dinner on Thursday night when we take my daughter out after her kindergarten open house & 2) Saturday evening cookout we are hosting
  • Meal Planning:  We are grilling a lot and keeping it simply b/c we have a busy week, so nothing too exciting.  Fish with a sauce I will make from coconut milk and veggies tomorrow night.  Pulled pork and grilled veggie pockets, burgers (lettuce wrapped) and sweet potato fries, and white-chicken chili are slotted for the week too.  
  • Dessert Allowance:  Saturday night cookout

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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Morning all! Did my first voice memo for my food diary...Mr Sidter looked a me like I was crazy.

What do you use to record? I used to have a little handheld recorder but gave it to my dad when my dog chewed his up and I wasn't using mine. They are pretty great; easier than keeping track of a bunch of little memos everywhere.

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Congrats on your nomination for scout champion, friend!  You deserve it!

Thanks bud!  Just posted on your thread the same thing lol.  Congrats to you as well and I am more inclined to think that you deserve it  :playful:   You kicked some major arse last challenge!

 

YES, congrats to BOTH of you, Phoenix and Sifter, for your nominations! Geez, now I have a conundrum, who to pick? Uhhhh...

Thanks Griz!  I am just excited to get a nom!

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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started back into strength training yesterday.  Modified the L3 Outsider plan from the fitness guide to work with what I want to accomplish.  Had a really good workout, followed by 2 miles of interval training on the treadmill.

  • Box Jumps - 10/10/10
  • One Arm DB Rows - 30x10 / 30x10 / 30x10
  • Straight Leg Dead Lift - 30x10 / 30x10 / 30x10
  • Push-ups:  12 / 13 / 10 / 10 / 9 standard, 6 knee -- total 54 standard, 6 knee (60) -- side quest
  • Planks - 1:30 / 1:00 / 1:00
  • Hip Raises - 10/10/10

My body is sore sore sore today, especially my hamstrings.  Ran 3 miles nice and slow.  On track with my workouts - 2 runs down, 1 strength training down.

 

Doing well with the diet; however my body is hating me for the sugar reduction.  I'm a bit lethargic.  Voice memos are working very well for the food diary.  In reviewing yesterday's I found that I actually need to eat more!  And of course there was one funny memo of me talking myself out of something sugary.  

 

Internet goal was accomplished, but definitely difficult!

 

Keeping my fingers crossed that it doesn't rain tomorrow.  We have a family day planned at a campground/park that we rarely go to -- paddle boats, hiking, putt-putt, swimming, and a picnic.  Hoping to get my pic for the mini-challenge!

Scout

Battle Log - Accountability-Tracking-Training Worksheets

1st Challenge - 2nd Challenge - 3rd Challenge

"He must become greater; I must become less.†John 3:30

 

 

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