peggysr Level 4: Pushing Limits

[peggysr]

Main Quest

I'm ready to start pushing limits:  running more, running faster, lifting heavier weights, building a stronger, healthier self.

 

This is longer term than just a few months.  I want to lose weight and get stronger.  It will probably take about a year for me to lose enough weight to weigh 150 pounds (or less,) which is the upper end of the suggested weight range for my height.  I'll judge more by how I look and feel than by the number on the scale.  This isn't just about getting SKINNY, though; I want to be able to do more, live longer, and look better.

 

One of my big intermediate goals is to to run (jog, NOT walk) a Warrior Dash.  I'm working up to that with weekly strength and cardio training and racing regularly.  I've finished two 5k races so far, and hope to run another 3 or 4 races between now and the Warrior Dash on May 10, 2014.

 

Motivation

I don't want my fitness level and size to limit what I do anymore.

 

Current Missions

1. Fuel myself properly and earn CON+3 by
   1. Eating ONLY when I'm hungry (1 pt per day)
   2. Eating ONLY real food--minimally processed meats, veggies, fruits, nuts, and minimal dairy (1 pt per day)
   3. Drinking plenty of water (1 pt per day)
   4. Eating ONLY between 9 am and 8 pm (1 pt per day)
       
2. Get stronger, faster, and more flexible and earn STR+2,  STA+2 and DEX+1 by completing 4-6 workouts every week, alternating strength and cardio workouts, and stretching for at least 10 minutes after each workout.
    
3. Improve my health, get stronger, faster, reduce stress, live longer and earn CON+3 by going to bed by 10 pm every night (1 pt per day, 1/2 pt for going to bed by 11 pm)

    

   Revised Goal: 

   Improve my health, get stronger, faster, reduce stress, live longer and earn CON+3 by going to bed a little earlier every week or two (1 pt per day.)  Starting point for week 3 is going to bed by 11:30 each night.

 

Life Quest

1. Calm and focus my mind, reduce stress, live longer and earn WIS+2 and CHA+2 by meditating for 15 minutes every day (1 pt per day, 1/2 pt for any meditation time)

Grading

A (100%)              34-42 days      25-30 workouts
B  (75%)               25-33 days       19-24 workouts
C  (50%)               16-24 days       13-18 workouts
D  (25%)                 7-15 days        7-12 workouts
F    (0%)                 0 - 6 days        0 - 6 workouts

[Eirlys]

Hi Peggy

 

Warrior Dash sounds impressive!  It looks quite a lot of fun, for those people able to scramble over the obstacles!  Neat goal to have in mind for future - must be pretty motivating!

 

I really like your goals.  Would you be interested in a bedtime routine accountability group?  

 

Good luck with your challenge

[I am Eve]

Hey Peggy, great to see you again.

I like your goals - they are working well for you!

So we'll both be running, that's pretty fun

Remind me, do you meditate sitting on a cushion and breathing or what technique are you using?

[Reinfire]

I love your focus on how you feel instead of the number on the scale, that's excellent.

 

I'm also super impressed with how in depth your scoring system is, all of your goals are definitely SMART. Way to go, can't wait to see how awesome you do during this challenge!

[peggysr]

Hi Peggy

 

Warrior Dash sounds impressive!  It looks quite a lot of fun, for those people able to scramble over the obstacles!  Neat goal to have in mind for future - must be pretty motivating!

 

I really like your goals.  Would you be interested in a bedtime routine accountability group?  

 

Good luck with your challenge

 

I'm absolutely interested in bedtime routine stuff.  I'm already active in one accountability group, but I'd love a partner for this goal. 

Also look for my post on your thread with a video that I thought you'd find helpful.

 

Hey Peggy, great to see you again.

I like your goals - they are working well for you!

So we'll both be running, that's pretty fun

Remind me, do you meditate sitting on a cushion and breathing or what technique are you using?

 

I usually meditate laying on my back.  I know a lot of people fall asleep in that position, but I don't.  I don't want to blame any teacher for my meditation technique, but I usually close my eyes and focus on my breathing, what I hear, feel and (maybe) see.  I've listened to or read Pema Chodron, Thich Nhat Hanh, Andrew Weil & Jon Kabit Zinn, and a book from the 70's or 80's called The Relaxation Response.  The latest teacher I've discovered is Shinzen Young.  He has a rather "scientific" view of meditation which you can get a sense of from the free download of Five Ways to Know Yourself.  I've attended one of his conference call seminars and found it helpful and interesting.

[Nephaisys]

Oh my word. What a brilliant motivation! Warrior dash looks *awesome*, and it's ace to have a line in the sand to aim for

 

I also love that you're focussing on how you feel - not what the scales say. I'm a slave to my scales, but I can't wait to see the results of you completing this challenge - what a huge boost to 'doing the right behaviours will end with the right result'.

 

Body's are funny things. We use 'em every day yet before I started on this journey, I knew very little about what mine actually did! '-_-

[peggysr]

I love your focus on how you feel instead of the number on the scale, that's excellent.

 

I'm also super impressed with how in depth your scoring system is, all of your goals are definitely SMART. Way to go, can't wait to see how awesome you do during this challenge!

 

aisle4b, part of the reason for such in depth scoring is that I get trapped in my perceptions otherwise.  I can be ridiculously hard on myself which means I get discouraged and give up.  This way, I have numbers that result in letter grades.  Even a C (which was a terrible grade to me in school) means I'm improving.  The paramount importance of consistency has been the biggest lesson for me with Nerd Fitness.  For many years, I've started eating healthy and exercising, hit a bump and given up.  There have been a LOT of bumps in the last 5 or 6 months, but I just get back on track as soon as I can and keep progressing.

 

Oh my word. What a brilliant motivation! Warrior dash looks *awesome*, and it's ace to have a line in the sand to aim for

 

I also love that you're focussing on how you feel - not what the scales say. I'm a slave to my scales, but I can't wait to see the results of you completing this challenge - what a huge boost to 'doing the right behaviours will end with the right result'.

 

Body's are funny things. We use 'em every day yet before I started on this journey, I knew very little about what mine actually did! '-_-

 

sabrinamari introduced me to mud races.  The Warrior Dash is not one of the super hard mud races, but I'm still really excited about it.  sabrinamari will probably come down for a visit to run that race with me.

 

I do actually weigh, and track waist, hip and right thigh measurements.  If I focus too much, they drive me crazy.  Once again, I lost THREE pounds during the week between challenges after losing three pounds during the challenge.  If I think too much about that, it makes me scream.

[peggysr]

9/16

Strength workout 1/2 week of 9/6

 

Workout B

Warm up:  20 jumping jacks, chops with 15 lb, 10 hip raises with 50 lb (+5 lbs), 5!!! TOE pushups (+2, better form)

 

Straight Leg Deadlift – 4 sets of 8, 60 second rests.     4 sets of 8, 2x30 lbs (+5x2 lbs)

     filled rest period with shoulder rotations                   4 sets of 10, 2 x 12 lbs (+4x2 lbs)

 

Body Weight Row (or Bent Over Dumbbell Row) – 4 sets of 8, 60 second rests.   4 sets of 8, 2x25 lbs (+2.5x2 lbs)

     filled rest period with One Leg Deadlift                                                               4 sets of 5 (with good form) on each side

SUPERSET (4 total sets)
• 3A) Walking Lunge with kick – sets of 8, go right to 3B                                   4 sets of 4 really focusing on form
• 3B) Side Plank – sets of 40 seconds (alternate sides - set 1 left side,            4 sets of 10/15/8?/20 seconds (+5-10 seconds)
set 2 right side, set 3 left side, set 4 right side), 60 second rest, then
repeat 3A

 

SUPERSET (4 total sets)
• 4A) Overhead Dumbbell Press – sets of 8, go right to 4B                              4 sets of 8, 2x17.5 lbs (+2x5.5 lbs) killer weight!
• 4B) Reverse Crunch – as many as you can, 60 second rest,                         4 sets:  25 / 25 / 25 / 25 (+0/5/10/10) 100!!!
then repeat 4A

 

Plenty of yoga and stretching

[sicil]

I love how you've broken down your eating goals. Eating is a big part of my challenge this time around as well - I guess as we get the exercise down pat, we start focusing on the rest of our habits. Here's to overcoming those perceptions!!!

[The Borg Queen]

I love how you've broken down your eating goals. Eating is a big part of my challenge this time around as well - I guess as we get the exercise down pat, we start focusing on the rest of our habits. Here's to overcoming those perceptions!!!

+1

 

It's a very creative grading system, I like it a lot.

 

Good luck with your goals!

[peggysr]

1. Fuel myself properly and earn CON+3 by
   1. Eating ONLY when I'm hungry (1 pt per day)
   2. Eating ONLY real food--minimally processed meats, veggies, fruits, nuts, and minimal dairy (1 pt per day)
   3. Drinking plenty of water (1 pt per day)
   4. Eating ONLY between 9 am and 8 pm (1 pt per day)

Food Rules Tracking

              When Hungry       Real Food      Water     9 am - 8pm

9/16                1                         1                  1                   1           2 squares of chocolate

9/17                1                         1                  1                   0           late dinner, 1 sq chocolate, 2 tortillas

9/18                1                         1                  0                   1           slacked off on water

9/19                1                         1                  1                    1           2 tortillas

9/20               1                         1                   1                   1          6-1/2 sq chocolate, 2 tortillas

9/21               0                         0                  1                   0          overate, lasagna, garlic bread, blueberry crisp, 2 cosmos

9/22               1                          1                  1                   1          1 tortilla, blueberry crisp, hot chocolate

 

9/23               1                          1                  1                    1         2 tortillas        

9/24               1                          1                  1                    1         2 tortillas, 1 sq chocolate

9/25               1                          1                  1                    1         1 tortilla, 4 sq chocolate

9/26               1                          1                  1                    1         Snickers bar, chocolate

9/27               1                          1                  1                    1         chocolate

9/28               1                          1                  1                    1         panang curry for dinner

9/29               0                         0                  1                    0        2 sq. chocolate, 1 pc carrot cake, overate crostini, lasagna, garlic bread

 

9/30               1                          1                   1                   0        *blush* several pieces of carrot cake, 1 tortilla

10/1                1                          1                    1                   1        2 sq chocolate, 3 ravioli, late chicken

10/2

10/3

10/4

10/5

10/6

 

[peggysr]

Improve my health, get stronger faster, reduce stress, live longer and earn CON+3 by going to bed by 10 pm every night (1 pt per day, 1/2 pt for going to bed by 11 pm)

 

Revised Goal: 

Improve my health, get stronger faster, reduce stress, live longer and earn CON+3 by going to bed a little earlier every week or two (1 pt per day.)  Starting point for week 3 is going to bed by 11:30 each night.

 

Calm and focus my mind, reduce stress, live longer and earn WIS+2 and CHA+2 by meditating for 15 minutes every day (1 pt per day, 1/2 pt for any meditation time)

 

Sleep & Meditation Tracking

              Bedtime                            Meditation

9/16   10:55 pm -- 1/2 pt           15 minutes -- 1 pt

9/17   11:05 pm -- 0                    15              -- 1

9/18   10:55 pm -- 1/2                15              -- 1

9/19   12:55 am -- 0                     0             --  0

9/20   -----------  0                     0              -- 0

9/21   -----------  0                     0              -- 0 

9/22   -----------  0                     0              -- 0

 

9/23   -----------  0                    15              -- 1

9/24   -----------  0                     0               -- 0

9/25   -----------  0                     0               -- 0

9/26   -----------  0                     0               -- 0

9/27   -----------  0                     0               -- 0

9/28   -----------  0                    15               -- 1

9/29   11:30 pm     1                     15               -- 1

 

9/30  11:30 pm / 7:00 am           15               -- 1

10/1   11:30 pm      1                      0               -- 0

10/2  11:25 pm       1                     0                -- 0 (too sleepy, which is great)  

10/3

10/4
10/5

10/6

[peggysr]

9/17

Cardio Workout 1/2 for week of 9/16

 

Loop 1/2:  far corner to Tersiguel's mailbox--a tiny bit further than last time!

Loop 2/3:  far corner to Tersiguel's mailbox--further than ever before on the second interval!

Loop 3:  walked--first time to add a third loop!

 

Total Distance:  2.7 miles Total Time:  43 min, 34 sec (1 min, 23 sec less than baseline time of 44 min, 57 sec on 8/19)

 

Ed wasn't around to run with me today, so I'm particularly proud that I did this without him ahead of me making me want to catch up.

[MadScientist]

Your goals are very SMART.  And you are grading yourself and keeping track.  How can you lose?

 

I really like your warrior dash goal.  I have been tempted in that direction, myself.

[Nephaisys]

Oooh we have similar running speeds :-) looks like you're owning this one. And tracking data is genuinely the most gratifying and important thing; how you gon' know if you've improved unless you know where you've come from?

Inspirational as always! Ps - nice to know someone else who measures distances in front doors / mailboxes!

Sent from my ST25i using Xparent BlueTapatalk 2

[peggysr]

9/19

Strength workout 2/2 week of 9/16

 

Workout A

Warm up:  20 jumping jacks, chops with 15 lb, 10 hip raises with 50 lb (+5lb), 5 TOE pushups (better form, still need to make it all the way down to the floor)

 

Overhead Squats – 3 sets of 10, 60 second rest. - 3 sets of 10, holding arms overhead with 2x12 lb weights (+6.5 lbs)

filled rest period with 5 second calf raises  - 3 sets of 10 (3 sets of 5 second) switch to between pushups next time

Decline Push Ups (Push Ups / Incline Push Ups) – 3 sets of 8, 60 second rest. - 3 sets of 5TOE pushups (+2 reps, better form)

filled rest period with inner and outer forearm curls - 3 sets of 10 with 17.5 lbs on outer (+2.5lbs), 12.5 lbs on inner

 

SUPERSET (3 total sets)
• 3A) Step Ups With External Rotation – set of 10, go right to 3B        3 sets of 10 on hearth
• 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A    3 sets for 35 / 35 / 30 sec (timed on the clock)

          filled rest period with bicep curls - 3 sets of 10 with 12/20/20 lbs (+2/+10/+10)

 

SUPERSET (3 total sets)
• 4A) Chin Ups (Assisted Chin Ups / Lat Pull Down) – sets of 5, go right to 4B  - 3 sets of 10 with new bands
• 4B) Exercise Ball Crunch (Reverse Crunch)– as many as you can,              - 3 sets of 20/20/20
60 second rest, return to 4A

          filled rest period with triceps curls - 3 sets of 10 with 10 lbs (+4 reps on each set)

 

yoga poses and stretching!

[peggysr]

Your goals are very SMART.  And you are grading yourself and keeping track.  How can you lose?

 

I really like your warrior dash goal.  I have been tempted in that direction, myself.

Thanks!  I'm really excited about that goal.

[peggysr]

Oooh we have similar running speeds :-) looks like you're owning this one. And tracking data is genuinely the most gratifying and important thing; how you gon' know if you've improved unless you know where you've come from?

Inspirational as always! Ps - nice to know someone else who measures distances in front doors / mailboxes!

Sent from my ST25i using Xparent BlueTapatalk 2

 

The door/driveway/mailbox distance is the best way for me to remember what I want to exceed next time.

[Nephaisys]

Yah! I'm teaching my brother to interval run, so we jog x number of lampposts, and walk x number of lampposts. Measuring in miles and kms is overrated

Sent from my ST25i using Xparent BlueTapatalk 2

[sicil]

SUPERSET (3 total sets)

• 3A) Step Ups With External Rotation – set of 10, go right to 3B        3 sets of 10 on hearth

• 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A    3 sets for 35 / 35 / 30 sec (timed on the clock)

          filled rest period with bicep curls - 3 sets of 10 with 12/20/20 lbs (+2/+10/+10)

 

Gotta say, I love this set. So BADASS! YOU A BADASS NINJA!

[peggysr]

Gotta say, I love this set. So BADASS! YOU A BADASS NINJA!

 

Awww!  You say the sweetest things.

 

[Reinfire]

Yah! I'm teaching my brother to interval run, so we jog x number of lampposts, and walk x number of lampposts. Measuring in miles and kms is overrated

Sent from my ST25i using Xparent BlueTapatalk 2

I like that! I'm running in a mix of residential and forested areas, so I end up assigning sun and shade to run and walk (right now I walk during the one that's more prevalent, but as I get better that'll change)

[MadScientist]

Still doing well and having fun!  Keep it up!

[Nephaisys]

Hey Peggy! How's week 1 been for you?

[peggysr]

9/20

Cardio Workout 2/2 for week of 9/16

 

Walked the whole time cuz my legs were as cranky as the rest of me; didn't time cuz DH picked me up to deal with DD's latest (thankfully minor) car accident.

 

I'm totally counting this because I went out and exercised even though I woke up pissy and hating the world, and the day went downhill from there.  I FINISHED almost the full three loops before DH picked me up; I didn't kill anybody (even though it was tempting), and I was calm, pleasant and supportive for DD.

 

Total Distance:  just under 2.7 miles Total Time:  unknown

 

9/21

Bonus Workout

4 or 5? hours of yard work after hiking plans fell through

 

9/22

Bonus Workout

5 or 6? hours of yard work including digging up Petasites japonica which was taking over a bed and replanting where it has LOTS of room to roam.  I planted one small plant three years ago.  I dug up and replanted FORTY plants plus about a dozen roots with no growth buds.