Decide. Reset. Commit. Ems 6.0

[Ems]

 

EMS 6.0. COMMITMENT.

Time to be like the pig...in a sense

 

MAIN QUEST:

20% BODY FAT

100% AWESOME

 

Hey sexy fit nerds!

It's new challenge time - yey! My last challenge was pretty good, but what held it back was my lack of commitment. Some weeks were amazing, some complete pants, and what was frustrating was that I could see that what I was doing in the amazing weeks was working, but still failed to keep it up! I know that a low carb Paleo-ish diet really works for me, my body fat levels drop, my muscle increases and my athletic performance is outstanding (I have the 500m row and deadlift PRs to prove it).

So this time, the challenge is: commitment

 

 

com-mit-ment [kuh-mit-muh nt]

                                                                         noun

                                                                        1. staying loyal to what you said you were going to do long after the mood                                                                           you said it in has left

 

#1. I don't eat bread or sugar.

These are my two biggest nutritional vices. It is time to tackle the big stuff. I've kicked the sugar monster before, not for as long, but I'm confident I can beat this. NB: I am allowing honey (yes I know its sugar!) but only with my Greek yoghurt and in my post training smoothies. I am also still eating fruit. Bread, as read on Nerd Fitness Academy, is calorically dense and nutritionally empty. Bye bye bread. My diet will be a combination of my PTs plan, and recipes from this site and the Academy. I might allow myself the odd cracker, but other than that it is no carbs (aside from veggies), lots of protein and dairy (I don't seem to have a problem with this, but might drop it next challenge and see what affect it has). This is a simple cold turkey approach, as I've found from past experiences that this works best for me; I can't do moderation. Moderation to me means, 'you've started now, quick, eat it all before someone steals it!'

 

#2. Work, play, rest. In that order.

I have become a lazy idiot lately and have got my priorities a bit muddled. Daily work to do lists. Food cooked and planned. Clothes/bag packed the night before. Then , and only then, can collapse on the sofa, in the smug haze of productiveness and efficiency

 

#3. Sleep. Makes everything easier. Bed by 11pm on work nights (11:30pm on Tuesdays)

A simple goal carried over from last challenge. It really works, but I need the accountability - its not yet a habit.

 

 

SIDE QUEST: ATTENTION. RACE!

Get on the erg.

I have decided to enter my first indoor rowing race in Cardiff. It's just under a month away, 07.12.2013. I am rather scared. But, with Steve's motivational words ringing in my ears about spontaneity and the like, I've decided to go for it. It is a mainly a race against yourself, against the machine. Worst case scenario - I row worse than my current PR. Not really so terrible. I do need to do some serious training though, a minimum of twice a week.

 

 

Ok, there we go. Time to make a decision. Reset my mind and body. Make a commitment, and stick to it.

Here's to the journey

 

NB: Grading to come.

[Endor]

*happy dance* Ems is back woo!!

 

Love your goals this time

 

 

The 2 things that pack it on for me too, bread and sugar, now you understand the horror on my face when you were scoffing those iced buns

 

It's going to be exciting to see how you go in your comp, excellent that you've signed up for that

[joedog]

I hear you on moderation. The only reason I succeeded when I did my no sugar goal was because I didn't want to break my streak. I knew that if I slipped up and ate one thing then I would spend the rest of the day scarfing down as much sugar as possible. 

 

Can't wait to see you kick butt in the race! 

[Ems]

*happy dance* Ems is back woo!!

 

Love your goals this time

 

The 2 things that pack it on for me too, bread and sugar, now you understand the horror on my face when you were scoffing those iced buns

 

It's going to be exciting to see how you go in your comp, excellent that you've signed up for that

 

Thanks D, its so good to be back. I really didn't realise how much doing these challenges makes me live better, even subconsciously. Yep, its time to tackle the big guns - haha yep, iced buns - bad combination! It took me a while, but I finally listened to you and got rid

[Ems]

I hear you on moderation. The only reason I succeeded when I did my no sugar goal was because I didn't want to break my streak. I knew that if I slipped up and ate one thing then I would spend the rest of the day scarfing down as much sugar as possible. 

 

Can't wait to see you kick butt in the race! 

 

You are a massive no sugar inspiration for me Joey. I think that's how it will (hopefully!) work for me - positive momentum, keeping it up. Thanks, argh its so scary! In a good way. You and your 5k inspiring me again.

[Knightwatch]

Woohoo!  This looks great.  I LOVE how you phrased your first goal; not as a vague hope, but as a standard for yourself.  Awesome.  You got this!

[Ems]

DAY 1

 

Breakfast - Greek yoghurt, honey, raspberries, blueberries, ice water

Lunch -  3 egg omelette with mozzarella, chicken and turkey meatballs, mixed peppers, 2 raw carrots, tea, skimmed milk, 2 grapes

Dinner - chicken breast, mixed veggies (carrots, cauliflower, broccoli, peas), mozzarella, ice water

 

In bed by 11pm. Worked first (super hard, 10 hour day!), then play and rest. A good first day.

[Ems]

DAY 2

 

Breakfast - Greek yoghurt, honey, raspberries, blueberries, ice water

Post training - 2 bananas, honey, peanut butter, skimmed milk, ice

Lunch - 3 egg omelette with bacon, cheese, mixed peppers, ice water, tea

Dinner - plan is asparagus with parma ham

               Didn't go to plan - rye crackers with cheese and cucumber, red wine, tea, Greek yoghurt with honey, raspberries and blueberries

               Tomorrow will be parma ham and asparagus.

 

Totally missed my bedtime last night. Got some bad news and it took me a while to wind down.

[Ems]

Woohoo!  This looks great.  I LOVE how you phrased your first goal; not as a vague hope, but as a standard for yourself.  Awesome.  You got this!

 

Thank you so much I was thinking about Steve's post about the power of words, saying 'don't' rather than 'can't' and it really does make a difference. So far so good!

[Ems]

DAY 3

 

Breakfast/Brunch - asparagus with parma ham, followed by Greek yoghurt, honey and raspberries, ice water, tea

Snack - 3 raw carrots, almond butter, mixed nuts and raisins, water

Dinner - cheese and ham omelette, cucumber and tomatoes, water, tea, red wine

 

Made it to bed on time

[joedog]

Thank you so much I was thinking about Steve's post about the power of words, saying 'don't' rather than 'can't' and it really does make a difference. So far so good!

 

I had let the soda and candy bar habit sneak back in after my no sugar challenge. After reading that article I used it to break the habit again. I would think hey, it's candy time but then I would remember I don't eat candy bars. That was all it took. I'm not sugar free but I haven't had any candy since that article was published. 

[Ems]

I had let the soda and candy bar habit sneak back in after my no sugar challenge. After reading that article I used it to break the habit again. I would think hey, it's candy time but then I would remember I don't eat candy bars. That was all it took. I'm not sugar free but I haven't had any candy since that article was published. 

 

This is amazing. It's such a brilliantly simple effective concept - yey for Steve and his wise words!

[Endor]

Food going well there Ems, good to see

 

Chicken and Turkey meatballs, that's a new one, might have to try those, are they home made? What sauce do you have with them?

[Blaidd]

welcome back Ems.  It's great to see you on the boards again (not that you were gone for long, 2 weeks isn't long )

 

Most times the Supreme Overlord (aka Steve) has some really wise words that hit home and settle and grow seeds.  Glad you have found some that have done that.  Good luck with this challenge.  I'm excited to see what you do for your rowing comp.

[joedog]

welcome back Ems.  It's great to see you on the boards again (not that you were gone for long, 2 weeks isn't long )

 

Most times the Supreme Overlord (aka Steve) has some really wise words that hit home and settle and grow seeds.  Glad you have found some that have done that.  Good luck with this challenge.  I'm excited to see what you do for your rowing comp.

 

He is the Supreme Overlord for a reason. Several of his blog posts have helped me make some big changes in my life. He always manages to hit me right where it counts. 

[Ems]

Food going well there Ems, good to see

 

Chicken and Turkey meatballs, that's a new one, might have to try those, are they home made? What sauce do you have with them?

 

Thanks D, I'm feeling so much better for it, and actually pretty proud of myself - this is probably the best my diet has ever been. They are delicious, not homemade sadly, from a local supermarket but all the ingredients are legit. No sauce, I just cut them up and had them in my omelette - I'd run out of bacon and wondered if they would work as a substitute. They really did.

 

welcome back Ems.  It's great to see you on the boards again (not that you were gone for long, 2 weeks isn't long )

 

Most times the Supreme Overlord (aka Steve) has some really wise words that hit home and settle and grow seeds.  Glad you have found some that have done that.  Good luck with this challenge.  I'm excited to see what you do for your rowing comp.

 

Thanks B, I didn't realise it was that long! He really does, though sometimes you're not ready to hear them the first time you read them. I think that's what happened with me. I'm ready now. Thanks, so scared! Hitting the gym tomorrow to do a 2k test, see where I'm at.

 

He is the Supreme Overlord for a reason. Several of his blog posts have helped me make some big changes in my life. He always manages to hit me right where it counts. 

 

Yup, we are very fortunate to have found him

[Ems]

DAY 4

 

Breakfast -  pancakes (banana, egg, almond butter, little bit of baking powder, vanilla extract, cinnamon), honey - so yum! Water

Lunch - rye crackers with cheese and cucumber, mixed nuts and raisins, water, tea

Dinner - 3 egg omelette with cheese, mixed peppers and meatballs, water, tea, red wine

 

*WARNING - LONG POST, PROCEED WITH CAUTION*

 

So far I'm really happy with how this challenge has been going. Food is the most important goal as I have seen the massive impact it has, and I can already feel the effect of a few good days. It's been really important to me to have this to focus on and have control over, as other parts of my life are rather...unknown.

 

I've been living at home for the past two years after uni, having got an amazing dance job in my hometown. Recently however I've been feeling really restless and lonely. I have very few friends close by, and there's not much going on my small town. So I decided that next summer I'm moving to Cardiff (a city about an hour away, where I went to uni) and I'll commute back to work, part time. Part time, as the other bit of my plan is to study part time for an MA or post grad diploma (depending on where/if I get in). I love my job, but I want more training, more experiences, and to develop my skills further.This will be in London, about 2 hours away from Cardiff. The places I'm aiming for are really prestigious dance schools/universities, so there is a good chance I will not be successful. But then I won't know if I don't try. I'm totally free from responsibilities at this point in my life, so if I don't go for it now I might never get the chance. For me the time spent making big decisions is always horrendous, but once I've made it I feel brilliant, because I know deep in my bones that its the right one.

 

So I'd just made it through this decision, and then get some really bad news. The company I work for is a registered charity funded by the local council. Cuts to arts funding are happening all over the place right now, and so there is a possibility that our funding will be completely cut next year. If that happens, I'll have a job until April worst case, July best case, and then nothing. I feel like I've grown up with this company. They helped me with my uni audition, gave me a job when I graduated, a job that has grown and grown until I'm finally full time. I can't imagine it being gone. Part of it is good timing, since I plan to reduce my working hours anyway. But I love the company, the people, the children. And there is no way I can afford the move, bills or my uni fees without a job. I know I could get another one, but I don't want to!

 

Anyway, we should hopefully know by January. I've decided to start researching other jobs now, but I'm not leaving until I know what's happening. I know this happens to people all the time, but its the first time its ever happened to me, and its come as a bit of a shock. It could be worse, as living at home and not responsible for a mortgage/children its not nearly as bad as it could be. So yeah, just wanted to get that off my chest. Been a bit of a weird emotional time.

[Blaidd]

oh wow Ems,  that's rough going.  Maybe it's just the universe's way of affirming your decision for next year.  Kinda like saying "i approve of your decision, here's a shove in that direction".  I know how you feel cos i was 26 when i was retrenched and i freaked out, i was too young to be made redundant, what does this say about me (nothing cos the company closed down, nothing i could've done) etc.  So i get how you're feeling.  Keep your chin up - you will get through it and things will work out exactly how they're meant to be.  But it's ok to feel how you do right now.  I like your plan.  Also don't you dare doubt your own ability - so what if they're prestigious schools, they'd probably clamour to have you even though you might not think so.  Don't be surprised when they accept you

[Endor]

I grew up in a small village in the UK, most of us that went to school together left for the major cities after Uni, mainly London. For the ones who stayed behind it was great at first but it got tougher as time went on, small towns can get really small after a while.

 

You have a good plan Ems, I think it sounds really exciting to have a new challenge. It's definitely a daunting prospect to be changing some of the major things in your life at the same time but there will be opportunities in Cardiff that you won't get at home. I've lived in places across the spectrum from a 200 house village to one of the largest cities in the world, there are pluses and minuses to them all. For your stage in life a big city will offer you the opportunities to push your career ahead, enjoy your rowing on a more serious level, get access to some amazing Arts activities and most importantly have lots of fun with other people your age and in similar situations. 

 

I'm sure there will be a lot of competition to get into the dance schools in London but you have a lot to bring to the table. There aren't that many genuine people out there in the world and as you get older in life you come to value that above other things. I have hired people in the past with weaker technical skills (not that I'm saying your dancing is weaker) but more drive, passion and personality because I know that will help them to succeed beyond the other candidate in the long run. From what I've seen during your challenges you have the drive and attitude to be able to push hard for things you want. Give it your best and you'll get the right outcome.

 

It's sad about the funding for the school, the UK still seems to under-value these types of ventures. I think AB is right though, this could be just the push you need to get you started on the next stage of your life.

[joedog]

That's terrible about the possible funding cuts. But I think your plan to get out into the wider world and take some chances is a great one. I'm fond of the quote that says, "It is often not that we aim too high and fail but that we aim too low and succeed". I know my biggest regrets in life all stem from times I played it safe and didn't take a chance on some great opportunity. I know you'll do great. There may be dancers with more talent but I don't think any of them will work harder than you do. 

[Ems]

oh wow Ems,  that's rough going.  Maybe it's just the universe's way of affirming your decision for next year.  Kinda like saying "i approve of your decision, here's a shove in that direction".  I know how you feel cos i was 26 when i was retrenched and i freaked out, i was too young to be made redundant, what does this say about me (nothing cos the company closed down, nothing i could've done) etc.  So i get how you're feeling.  Keep your chin up - you will get through it and things will work out exactly how they're meant to be.  But it's ok to feel how you do right now.  I like your plan.  Also don't you dare doubt your own ability - so what if they're prestigious schools, they'd probably clamour to have you even though you might not think so.  Don't be surprised when they accept you

 

That's exactly what my mum said when I told her, that maybe its the push I need to move on. I'm starting to see it that way, and feel quite peaceful about it, no matter what happens (although that will probably change, and then change back within the next 5 minutes!). Thank you so much for sharing, it always makes you feel better to realise you're not alone, other people have gone through similar situations. I feel so much better after having read this - thank you Sometimes I can't believe how supportive the NF community is, so much more than just diet and exercise.

[Ems]

 small towns can get really small after a while.

 

For your stage in life a big city will offer you the opportunities to push your career ahead, enjoy your rowing on a more serious level, get access to some amazing Arts activities and most importantly have lots of fun with other people your age and in similar situations. 

 

I'm sure there will be a lot of competition to get into the dance schools in London but you have a lot to bring to the table. There aren't that many genuine people out there in the world and as you get older in life you come to value that above other things. I have hired people in the past with weaker technical skills (not that I'm saying your dancing is weaker) but more drive, passion and personality because I know that will help them to succeed beyond the other candidate in the long run. From what I've seen during your challenges you have the drive and attitude to be able to push hard for things you want. Give it your best and you'll get the right outcome.

 

It's sad about the funding for the school, the UK still seems to under-value these types of ventures. I think AB is right though, this could be just the push you need to get you started on the next stage of your life.

 

That's very true, for a while it was pretty fun, but now its just getting too small.

 

It occurred to me today that my two new hobbies - my personal trainer and on water rowing are both located between 30-60 minutes drive away. You're absolutely right about moving somewhere with more opportunities.

 

Thank you so much for such kind words, it really means a lot to me that you think that.

 

They do seem to, anything that's seen as 'non-essential' is under threat. Makes you think about how you define 'essential'.

 

Thank you for taking the time to write this, I feel so much better after reading it. You are one awesome dude

[Ems]

That's terrible about the possible funding cuts. But I think your plan to get out into the wider world and take some chances is a great one. I'm fond of the quote that says, "It is often not that we aim too high and fail but that we aim too low and succeed". I know my biggest regrets in life all stem from times I played it safe and didn't take a chance on some great opportunity. I know you'll do great. There may be dancers with more talent but I don't think any of them will work harder than you do. 

 

Thank you JD, that's a great quote. I think if my job did continue and I just stayed where I was, then I would be aiming lower and succeeding. Thank you so much for such encouragement, it really means a lot and makes such a difference x

[Ems]

DAY 5

 

Breakfast - Greek yoghurt, honey, raspberries and blueberries

Lunch - pancakes (banana, egg, cinnamon, vanilla extract), blueberries

Dinner - rye crackers with cheese and cucumber, breaded chicken

Snack - more yoghurt, as above

 

 

DAY 6

 

Breakfast - meatballs and mozzarella

Lunch - rye crackers with cheese, mixed nuts and raisins

Dinner - roasted peppers stuffed with ground beef and tomatoes

Snack - crisps/popcorn

 

 

DAY 7

 

Breakfast - Greek yoghurt, honey, raspberries and blueberries

Snack - mixed nuts and raisins

Lunch - 3 egg omelette with cheese, bacon and mixed peppers, tea

Dinner - roast chicken, cauliflower, carrots, roast potatoes, gravy, stuffing, stewed apple and sultanas, cream, red wine

Snack - crisps/popcorn/2 cheese straws

[Ems]

WEEK 1 REVIEW

 

Firstly, I would just like to say a bit thank you for the support I've had from the NF community, support that goes way beyond just a 6 week challenge. You guys rock.

 

#1. I don't eat bread or sugar.

Yey! I did it! No sugar, apart from honey as allowed, and no bread. There is still room for improvement, as I've allowed some savoury snacks and a bit too much wine to creep in as substitutes. This week - no crisps, and wine only Fri and/or Sat and/or Sun.

 

#2. Work, play, rest. In that order.

Did well on this goal, much more organised, and feel much better for it. Realised I actually have a lot of time to do things, so no excuses

 

#3. Sleep. Makes everything easier. Bed by 11pm (11:30pm on Tuesdays)

I missed Tuesday, and really felt it on Wednesday, so just reminded me of the importance of this goal. I have to be really strict with myself, and physically be in my bed by 11/11:30pm for it to count. It's been really helpful to have structure. 4/5

 

Get on the erg.

I've been really worried about the race, as I hadn't tested my 2k time in quite a while. I forced myself to get to the gym yesterday to test it, using a friend as accountability. I was really concerned that Ii would have gone backwards from my time of 8:13, but this was not the case. I set a new PB, 9 seconds faster! 8:04 baby! I'm so pleased with this, so much better than I was expecting. What would be really wonderful is if I could get sub 8 minutes by race day, but I'm not going to put any pressure on myself. It's my first ever race, and its more me against myself than me against anybody else.

 

 

I've got PT on Wednesday, and I'm really hoping to have some body composition testing done so I can see the effect of minimal sugar/no bread. I feel so much better in myself, my mood is more stable, and I have much more balanced energy throughout the day Here's to keeping that going for week 2.