Melaynah's Fix-It Remix

[Melaynah]

My quest this challenge is to feel better. I realize that this is kind of vague, but I have some ideas as to what's wrong, how I can address it, and hopefully be feeling better emotionally and physically by the end of the next six weeks. I'm revisiting some of my earlier goals and tweaking/clarifying to get a better handle on what's working and what isn't.

1)Clean My Plate. Food tends to be one of the things I struggle with on and off, and when stress ramps, my food choices tend to get carby, cheesy, and just plain unfortunate. Nothing wrong with the occasional indulgence, and I'm not giving anything up this challenge. However, I am going to clean things up in ways that are easy to manage and also easy to track. So, with Saturdays as my "off" day and one additional "date night off meal" per week, the rest of the week should be 1700-2000 calories per day, tracked. No fewer than 5 servings of fruits and veggies per day. At least 115g of quality protein per day. I think that's plenty to work on, diet-wise, this time around. +3 CON

2)Be More Flexible. I'd like to add yoga twice a week, in addition to my usual mobility work after lifting (4x/week). My aim here is to enhance physical flexibility and also de-stress. Also, last challenge I was aiming for set rest days in my 4-day split and found that it really didn't work for me. I prefer to play it by ear, since every week is different. I'm going to work on getting all 4 workouts in per week, but not be too rigid on my schedule. +3 DEX 

3)Accept Help. I am prone to stuff down whatever is bothering me. Unfortunately, this has led me to experience anxiety issues in the past, and recent stressors have caused this to resurface in the last few months. I have finally realized that it's okay to ask for help, and I've taken the first step. I found a professional to talk to. I went for my evaluation meeting last week. I have three sessions scheduled for August. My goal is to actively participate to the best of my ability in the recovery of my mental and emotional well-being, with help. +3 WIS +2 CHA


Side Life Quest:
10 minute rule. For some, this is a 20 minute rule, but I'd like to start with 10. Baby steps. Basically, spend 10 minutes every day straightening up my living space. Use it to clear off the coffee table, or put away laundry, whatever. Just 10 minutes, daily, to clean up. +2 WIS


Fitness Side Quest:
Do Real Pushups. This is a carry-over from my last challenge, and I didn't quite make it--I could do 3 pushups from my toes, but my form was not great. I'd like to add pushups to each of my strength training days, so 4x/week. +2 STR

Here goes nothing!

 

Edited to add achievement point allotment.

[Erick the Red]

10 minute rule is great.  I sometimes use a "10-item rule" with my kids, and you would be surprised what can get cleaned in just a couple minutes.

[Max Power]

Better eatin' 

 

More flexibility-in'

 

More help-acceptin'  

 

Good goals!  I'm in for the ride.  

[Melaynah]

10 minute rule is great.  I sometimes use a "10-item rule" with my kids, and you would be surprised what can get cleaned in just a couple minutes.

 

Anything to try and keep on top of things.  Lately it has seemed like by the time my day off rolls around, I'm spending half the day cleaning up--no mas!

 

Better eatin' 

 

More flexibility-in'

 

More help-acceptin'  

 

Good goals!  I'm in for the ride.  

 

Woot!

[Melaynah]

So day 1 was okay.  I came in just over 1900 calories, 134g protein, 5 servings of fruits & veggies. 
 

Also, OHP day.

 

 

OHP

5x30

5x40

3x50

5x50

5x60

3x70

 

Felt super weak at the end of the last set.  I didn't wind up having to turn these into push presses, but it was close.  Amazing what two weeks of slacking will do.  Bleh

 

Bent over rows

10x40

10x50

10x60

 

Pushups--10, incline

 

Reverse crunches -- 2x10

 

 

Spent a few minutes last night straightening a little, but was mostly completely shot after a wicked day at work.  Three hours teamed up with one of the slowest co-workers on staff, it was like working with an albatross tied around my neck.  Tonight's shift should be awesome, though--sometimes it's really not what you're doing but who you're scheduled with that makes all the difference. 

[Melaynah]

Tuesday's food:  1950 calories, 140g protein, 7 servings of fruits/veg.  Not too shabby.  I also got to use my morning off to hit deadlift day, which was awesome, except for the fact that I found out about this week's snatch grip DL mini-challenge about 6 hours after I finished my workout.  Dangit!  Oh well, I'll add a couple of light sets to my squat day.  Seems only fair, since I was also squatting on DL day...

 

 

7/30

DL

5x70

5x85

3x100

5x110

5x125

6x145

 

Prisoner Squats--10 sec. rest between sets

5,5,5,5,5

 

Pushups, incline

10,10,10

 

Tucked V-sit (sec)

15,15,20

 

 

The other nice thing about a morning off is the luxury of not having to rush through mobility work.  I spent a solid 20 minutes doing yoga poses to open my hips and loosen my back.  I also wound up having to ice my back--I'm doing this as much as a precaution as anything else, as I've had a couple episodes of back pain flaring up during the last few weeks.  It's symptomatic of my last epidural wearing off, so back to the pain management guy this Thursday to get set up for the next round.

 

Tonight is nerd-date-night!  Mr. Mel and I are going to see The Wolverine (I think--he also wants to see Red 2, and it's his turn to pick what we see) after dinner at a local beer, bourbon & burgers place.  Mmmmm.

[Max Power]

The other nice thing about a morning off is the luxury of not having to rush through mobility work.  I spent a solid 20 minutes doing yoga poses to open my hips and loosen my back.  I also wound up having to ice my back--I'm doing this as much as a precaution as anything else, as I've had a couple episodes of back pain flaring up during the last few weeks.  It's symptomatic of my last epidural wearing off, so back to the pain management guy this Thursday to get set up for the next round.

 

Tonight is nerd-date-night!  Mr. Mel and I are going to see The Wolverine (I think--he also wants to see Red 2, and it's his turn to pick what we see) after dinner at a local beer, bourbon & burgers place.  Mmmmm.

 

I'm bad about rushing through/skipping my mobility work since I workout before going to the office.  It is so much nicer when I lift on saturdays so I can sit there and take my time with it.  

 

The girlfriend and I were talking about seeing a movie this weekend and we realized there were too many movies out for us to make a decision.  

[weirdquark]

Feeling better is an excellent main goal. And it is a bit vague, but the challenge goals break down what you mean by it a bit, yeah?

[Melaynah]

I'm bad about rushing through/skipping my mobility work since I workout before going to the office.  It is so much nicer when I lift on saturdays so I can sit there and take my time with it.  

 

The girlfriend and I were talking about seeing a movie this weekend and we realized there were too many movies out for us to make a decision.  

 

I hear you on the mobility.  I workout most mornings at 6am before work, so it's nice on a morning or day off to get all the good stuff in.  

 

And the movies!  I also want to see The Conjuring, but Mr. Mel is a bit of a scaredy-cat when it comes to scary-movies-in-the-theater--he'd rather watch them at home where you can pause them if you get too scared and need a break for your blanky and some ice cream...  >.>

 

Feeling better is an excellent main goal. And it is a bit vague, but the challenge goals break down what you mean by it a bit, yeah?

 

Yeah!  

[exjamieus]

 Reading your goals felt like reading goals I've written for myself. 

 

I think it is important to do some mobility as part of one's cool down but I've gotten much more success from doing "mobility workouts" right before bed. That's what works for me thought I would share. 

[Melaynah]

 Reading your goals felt like reading goals I've written for myself. 

 

I think it is important to do some mobility as part of one's cool down but I've gotten much more success from doing "mobility workouts" right before bed. That's what works for me thought I would share. 

 

That's an excellent idea!  I'll have to try that--thanks!

[Melaynah]

Yesterday was a rest day.  Also, nerd date night.  Had a beer (Sea Dog Blueberry Wheat--it was delicious) & a burger (topped with avocado & a fried egg.  heaven).  Still came in at 1950 for the day, 167g protein (yes!), but only 4 servings of produce.  Going to be working harder on that today.  After dinner, we went to see The Wolverine.  While it was better than X-Men Origins: Wolverine, I don't have a huge background with the comics, so parts of the story that are apparently very intrinsic to Wolverine's story came across as...slow.  There was this lull in the middle of the movie, then the end of it felt sort of rushed.  Made for some good discussion on the drive home with Mr. Mel, though, as he is a HUGE Marvel fan.

 

0 on the 10 minute rule, but that's mainly because I wasn't home!  Left at 7:45, got home after 10, then faceplanted.  

 

I did take some time for myself this morning after my workout, though.  Just 10 minutes to go out and water the plants, then sat out on the deck with my protein shake and caught up on FB.  Cool, quiet--it was lovely.

[Max Power]

 Reading your goals felt like reading goals I've written for myself. 

 

I think it is important to do some mobility as part of one's cool down but I've gotten much more success from doing "mobility workouts" right before bed. That's what works for me thought I would share. 

 

I like to do that too, I tend to work whatever body part is going to take the beating the next morning.  Although I find a lot of nights I have a sleep vs mobility debate.  Sleep wins 70% of the time.  

 

Yesterday was a rest day.  Also, nerd date night.  Had a beer (Sea Dog Blueberry Wheat--it was delicious) & a burger (topped with avocado & a fried egg.  heaven).  Still came in at 1950 for the day, 167g protein (yes!), but only 4 servings of produce.  Going to be working harder on that today.  After dinner, we went to see The Wolverine.  While it was better than X-Men Origins: Wolverine, I don't have a huge background with the comics, so parts of the story that are apparently very intrinsic to Wolverine's story came across as...slow.  There was this lull in the middle of the movie, then the end of it felt sort of rushed.  Made for some good discussion on the drive home with Mr. Mel, though, as he is a HUGE Marvel fan.

 

0 on the 10 minute rule, but that's mainly because I wasn't home!  Left at 7:45, got home after 10, then faceplanted.  

 

I did take some time for myself this morning after my workout, though.  Just 10 minutes to go out and water the plants, then sat out on the deck with my protein shake and caught up on FB.  Cool, quiet--it was lovely.

 

I played beer pong against a girl drinking blueberry beer one night.  I lost and can no longer drink blueberry beer because it reminds me of the shame of losing, that and it tasted freaking awful!  

 

That burger sounds delicious, and good job on that protein!  I haven't entirely convinced myself that I need to see this Wolverine movie.  The picture of Hugh Jackman deadlifting has actually done more to convince me to see it than any of the trailers.  

[CourtnieMarie]

yay! i found ya!

 

Spent a few minutes last night straightening a little, but was mostly completely shot after a wicked day at work.  Three hours teamed up with one of the slowest co-workers on staff, it was like working with an albatross tied around my neck.  Tonight's shift should be awesome, though--sometimes it's really not what you're doing but who you're scheduled with that makes all the difference. 

 

Absolutely. I fully believe that co-workers can make or break career happiness.

 

The other nice thing about a morning off is the luxury of not having to rush through mobility work.  I spent a solid 20 minutes doing yoga poses to open my hips and loosen my back.  I also wound up having to ice my back--I'm doing this as much as a precaution as anything else, as I've had a couple episodes of back pain flaring up during the last few weeks.  It's symptomatic of my last epidural wearing off, so back to the pain management guy this Thursday to get set up for the next round.

 

Tonight is nerd-date-night!  Mr. Mel and I are going to see The Wolverine (I think--he also wants to see Red 2, and it's his turn to pick what we see) after dinner at a local beer, bourbon & burgers place.  Mmmmm.

 

I'm bad about rushing through/skipping my mobility work since I workout before going to the office.  It is so much nicer when I lift on saturdays so I can sit there and take my time with it.  

 

The girlfriend and I were talking about seeing a movie this weekend and we realized there were too many movies out for us to make a decision.  

I rush through stretching because I workout after work and want to get home and walk my dog and make dinner. I agree that saturday workouts are a gem.

 

Yesterday was a rest day.  Also, nerd date night.  Had a beer (Sea Dog Blueberry Wheat--it was delicious) & a burger (topped with avocado & a fried egg.  heaven).  Still came in at 1950 for the day, 167g protein (yes!), but only 4 servings of produce.  Going to be working harder on that today.  After dinner, we went to see The Wolverine.  While it was better than X-Men Origins: Wolverine, I don't have a huge background with the comics, so parts of the story that are apparently very intrinsic to Wolverine's story came across as...slow.  There was this lull in the middle of the movie, then the end of it felt sort of rushed.  Made for some good discussion on the drive home with Mr. Mel, though, as he is a HUGE Marvel fan.

 

0 on the 10 minute rule, but that's mainly because I wasn't home!  Left at 7:45, got home after 10, then faceplanted.  

 

I did take some time for myself this morning after my workout, though.  Just 10 minutes to go out and water the plants, then sat out on the deck with my protein shake and caught up on FB.  Cool, quiet--it was lovely.

sounds delish!

good to know it was better than origins.

i also read every wolverine comic i could get my hands on. do i remember them? no

love that time to yourself bit - sounds perfect.

[exjamieus]

 

 

I like to do that too, I tend to work whatever body part is going to take the beating the next morning.  Although I find a lot of nights I have a sleep vs mobility debate.  Sleep wins 70% of the time.  

 

 

I played beer pong against a girl drinking blueberry beer one night.  I lost and can no longer drink blueberry beer because it reminds me of the shame of losing, that and it tasted freaking awful!  

 

That burger sounds delicious, and good job on that protein!  I haven't entirely convinced myself that I need to see this Wolverine movie.  The picture of Hugh Jackman deadlifting has actually done more to convince me to see it than any of the trailers.  

 

Sweet! I have a new excuse not to play beer pong. Usually I just say "No" with all the glare I can muster, but now I'll say "No, I can't stand the shame or the taste of losing. It tastes of blueberry beer." I have a feeling guys won't know how to respond to that one. 

[Melaynah]

Okay, the Reader's Digest version here.  Workouts have not really been happening since last Thursday or so.  I'm spending lots of time in the pool, but no lifting, which sucks.  I did fit yoga in twice last week, so woot on that.  I've been over 115g protein every day--my average is actually about 130g.  My net calories have actually been kind of meh, often dipping under 1500, so I need to watch that.  Been really good on the fruits and veggies.  Outside of yoga, pushups work hasn't been happening either.

 

I did go to my second session with the therapist, and it was actually pretty eye-opening.  I'm identifying behaviors and habits that I've fallen into because they're easy, even though they're not really beneficial or helpful.  Therapy is feeling a little like these challenges--identifying what's not working, and setting goals in order to reform those behaviors.  

 

10 minute rule actually has been happening, so bonus for me.  The living room is staying mostly picked up, I'm better about catching up on the mail and laundry at the moment, so that's also a positive.

 

Why no lifting?  Um, because it's time for another spinal epidural to deal with my chronic pain.  It'll be my first in over 10 months, which is the longest stretch I've gone without one in the last 4 years.  I owe a lot of that to lifting and a stronger core, which has meant less strain on my lumbar spine.  However, right now the sciatic pain and numbness is making me feel very unstable with most lifts, so I'm mostly just stretching and swimming to try not to aggravate things.  I'll be getting the shot Friday after work, which means an evening of Arrested Development, beer, ice packs and take-out, and about a week of more gentle yoga and swimming until I know whether or not the shot has worked.  Guess being flexible is taking on a whole new meaning this challenge! 

[exjamieus]

Yikes! Good luck with everything. 

[weirdquark]

Ick. Yeah, take care of yourself and don't aggravate the sciatica. Is upper body stuff okay? I had some hip weirdness which I thought was threatening to be sciatic pain and tried to keep squats light to not bother it, but upper body stuff felt okay to keep on as more or less normal.

[Hermione Gainser]

Wait, wait! Did I just accidentally click into one of my previous challenges?!?! haha   Been HERE. Well.. am here.. really   But hey, I dig it. 

 

Congrats on getting someone to talk to! It's kind of hard but definitely rewarding.  glad it's working out well for you so far.

So day 1 was okay.  I came in just over 1900 calories, 134g protein, 5 servings of fruits & veggies. 
 

Also, OHP day.

 

 

OHP

5x30

5x40

3x50

5x50

5x60

3x70

 

Felt super weak at the end of the last set.  I didn't wind up having to turn these into push presses, but it was close.  Amazing what two weeks of slacking will do.  Bleh

 

Bent over rows

10x40

10x50

10x60

 

Pushups--10, incline

 

Reverse crunches -- 2x10

 

 

Spent a few minutes last night straightening a little, but was mostly completely shot after a wicked day at work.  Three hours teamed up with one of the slowest co-workers on staff, it was like working with an albatross tied around my neck.  Tonight's shift should be awesome, though--sometimes it's really not what you're doing but who you're scheduled with that makes all the difference. 

I'm not sure why I LOLed at this.. probably because I can relate... or I pictured it and it was just funny.  Or both.

 

I'm bad about rushing through/skipping my mobility work since I workout before going to the office.  It is so much nicer when I lift on Saturdays so I can sit there and take my time with it.  

 

The girlfriend and I were talking about seeing a movie this weekend and we realized there were too many movies out for us to make a decision.  

I'm so clueless. I hate going to the movies so I never pay attention. I always wait for it to come out. 

 

You know, I always wonder why my workouts take so long... then I realize the workouts themselves don't. It's the mobility. I spend ~30 minutes doing mobility pre lift. Sadly, I have no other option. If  I dont' do it my lifts suffer in a really dangerous way.  My body hates me.   But yes, even for me, the marathon mobilizer, Saturdays are awesome.

[Melaynah]

Yikes! Good luck with everything. 

 

Thanks!  It'll all get straightened out.  I'm mostly finding the slow-down frustrating.

 

Ick. Yeah, take care of yourself and don't aggravate the sciatica. Is upper body stuff okay? I had some hip weirdness which I thought was threatening to be sciatic pain and tried to keep squats light to not bother it, but upper body stuff felt okay to keep on as more or less normal.

 

I had that conversation with myself last night, actually, and decided that I would try OHPs this morning and see what happened.  Aaaaand then the proverbial shit hit the proverbial fan and I almost didn't make it to work.  In other news, things that I am working on in my brain actually clicked and went well in the midst of anxiety and stuff, and I turned it into a positive-ish.  Going to try again tomorrow.

 

 

Wait, wait! Did I just accidentally click into one of my previous challenges?!?! haha   Been HERE. Well.. am here.. really   But hey, I dig it. 

 

Congrats on getting someone to talk to! It's kind of hard but definitely rewarding.  glad it's working out well for you so far.

I'm not sure why I LOLed at this.. probably because I can relate... or I pictured it and it was just funny.  Or both.

 

I'm so clueless. I hate going to the movies so I never pay attention. I always wait for it to come out. 

 

You know, I always wonder why my workouts take so long... then I realize the workouts themselves don't. It's the mobility. I spend ~30 minutes doing mobility pre lift. Sadly, I have no other option. If  I dont' do it my lifts suffer in a really dangerous way.  My body hates me.   But yes, even for me, the marathon mobilizer, Saturdays are awesome.

 

Yes to the bolded bit.  Actually, your last challenge was part of what moved me to action.  So thanks for that.  

[Hermione Gainser]

Thanks!  It'll all get straightened out.  I'm mostly finding the slow-down frustrating.

 

 

I had that conversation with myself last night, actually, and decided that I would try OHPs this morning and see what happened.  Aaaaand then the proverbial shit hit the proverbial fan and I almost didn't make it to work.  In other news, things that I am working on in my brain actually clicked and went well in the midst of anxiety and stuff, and I turned it into a positive-ish.  Going to try again tomorrow.

 

 

 

Yes to the bolded bit.  Actually, your last challenge was part of what moved me to action.  So thanks for that.  

 

Hooray for turning anxiety stuff into a positive! Woot!

 

D'aww YAY!!  That makes me so happy  

[Melaynah]

Quick update to say that the shots went fine yesterday. I have been trying to rest & ice, but somehow managed to wind up cleaning out the guest room today. Followed by more ice and 2 episodes of John Adams, which is awesome.

I'm not the only one in my house laying low--we had an emergency vet run on Thursday morning with one of the kitties, who had broken one of his fangs. Emergency extraction went well for the old guy, so now Timmy is helping me ice by laying on my chest so I can't get into any more trouble.

[exjamieus]

I love it when pets earn their rent. Go Timmy, you are now in control!

[Melaynah]

LOL, the little dude is recovering nicely, which is a relief.  As for me?  I'm a little tired--part of the side effects of the shots, at least for me, is that my leg is just soooo tired, almost like I'm dragging it around.  But lemme catch up on week 2...

 

1) Clean my plate.  Average net calories last week was actually under 1700, which is lower than I'm really aiming for.  My protein, on average, was on the low side, too, coming in at just over 100g.  That said, I really didn't lift much last week (I did get OHPs in on Friday morning), have been dealing with crazy stress and anxiety and pain, and well, I just haven't been that hungry.  Fruits and veggies have been an average of 4/day, so I need to work on that, too.

 

What I'm doing better this week:  Meal planning.  I batch-cooked pork chops and sweet potatoes for lunches this week, and I have ground turkey and some chicken breasts defrosting for dinners the next couple of nights.  I've stocked up on some unsweetened dried fruit and we have a ton of veggies from last week's farm share.  Yeah, I got this.

 

2) Be more flexible.  Yoga happened 3 times last week, which is definitely a good thing.  I had to be super flexible with my lifting schedule because my left leg just really wasn't up to much other than bodyweight work.

 

What I'm doing better this week:  I did get OHPs in last Friday, and I'm going to continue upper body weights on schedule with some yoga and bodyweight work for my lower body in between while I wait to see if my epidural worked (takes a solid week before I really know).

 

3) Accept help.  I actually think I did really well with this over the last week.  I went to my second session, gained some insight into some potentially damaging behaviors (ie, I'm a people pleaser, to the point that I am often not getting my own needs met in an effort not to "rock the boat".).  I've started asking for what I need, even though I find it uncomfortable, and identifying some of my anxiety triggers.  It's slow, but it's working.

 

What I'm doing better this week: I have my third session tonight, and will continue to work on being more assertive.  

 

Side-quests:

10-minute rule.  Going really well.  In the last week I've cleared up the pile of mail, cleaned off the dining room table (minus a box of Mr. Mel's stuff that he needs to go through), cleaned out the pantry and one cupboard, as well as clearing off the kitchen counters.  

 

What I'm doing better this week:  Cleaning out my closet!  ACK!

 

Do Real Pushups: Nothing much outside yoga and some planks has been happening here.

 

What I'm doing better this week:  MOAR PUSHUPS!

[exjamieus]

This may be the best weekly write up I've ever seen. Maybe I'll try to follow your example. I like that you have a matter of fact update and simple action items.