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peggysr Level 5: Building Strong Habits

peggysr

By peggysr
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peggysr

peggysr

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Main Quest

I'm ready to start pushing limits:  running more, running faster, lifting heavier weights, building a stronger, healthier self.  I want strong, solid habits that will carry me through tough times..

 

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+2 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+1,  STA+1 and DEX+1 by completing 4-6 workouts every week, alternating strength, flexibility 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+1 by going to bed a little earlier every week or two (1 pt per day.)  Starting point 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)

 

Bonus Quest

  1. Build strong habits by succeeding in ALL the quests for this challenge.  Scoring: 
    CON+1 for All B's or higher on all challenge goals
    CON+2 for All A's on all challenge goals
  2. STR+1
  3. STA+1

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

  • Like 1

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Day 0 Report

This doesn't count for the challenge, but gives me a great chance to work out a new style of reporting that focuses on one day at a time.  We got up and exercised pretty soon afterward, but of course it was Sunday, so we got up at 11:30 and finished running around 1 pm, which won't work at all on weekdays.

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

11/10                1                          1                   0                   0       

Didn't pay much attention to food today.  Ed cooked a shrimp stir fry for dinner

 

2.  Exercise

Cardio Workout 0/0 for the week of none

Ed and I ran 2 loops today, including a sprint partway up the hill and at the end of the run.  We walked a third loop

 

Distance:  2.7 miles  Time:  41 min 02 sec.  (Previous best time  38 min 59 sec on 10/19 which beat 41 min, 24 sec on 9/30)

 

Flexibility Workout 0/0 for the week of none

Completed A Seated Whole Body Hatha Yoga Flow (which included a 10 minute guided meditation)

 

3.  Sleep

In bed by 11:30 pm, took longer than I'd like to fall asleep.  1 pt

 

4.  Meditation

Yoga workout included 10 min progressive relaxation guided meditation.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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Nephaisys

Nephaisys

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Bonus Quest
  1. Build strong habits by succeeding in ALL the quests for this challenge.  Scoring: 

    CON+1 for All B's or higher on all challenge goals

    CON+2 for All A's on all challenge goals

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

 

 

Welcome back Peggy! I always LOVE your grading systems, plus your ability to aware internet points based on your ability to do the rest is a stroke of genius! I also love you made a start on day 0... that's dedication for you!

Level 6 Pirate-Ninja Ranger


“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.†~Maya Angelou


(STR - 12) (DEX - 8) (STA - 12) (CON - 14) (WIS - 12) (CHA - 8)


CHALLENGE 6: Neph Arrives fashionably late.


 


 

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peggysr

peggysr

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Day 1 Report

Overall a good day

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

11/11                1                          1                   1                   1/2      

Didn't pay much attention to food today.  Big salad for lunch, sushi from Wegman's for dinner.  Minus half a point for a late cup of hot chocolate and dinner a smidge late.

 

2.  Exercise

No workout today

 

3.  Sleep

In bed by 11:30 pm, but took time to meditate.  It took longer than I'd like to fall asleep.  1/2 pt

 

4.  Meditation

15 min at bedtime.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Strength Workout 1/2 for the week of 11/11

Outcast Workout A

 

Warm up:  20 jumping jacks, chops with 17.5 lb, 10 5 second hip raises with 52.5 lb, 5 TOE pushups (slightly better form-closer to the ground)

 

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

filled rest period with inner and outer forearm curls - 3 sets of 10 with 17.5 lbs on outer, 12 lbs on inner (needed to assist w/other hand on last 2 of each set on right arm)

 

Decline Push Ups (Push Ups / Incline Push Ups) – 3 sets of 8, 60 second rest. - 3 sets of 6/8/8 TOE pushups (+1-3, room for better form)

         filled rest period with 10 second calf raises  - 3 sets of 10

 

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 44/28/30 sec

 

--pooped out

 

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

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Day 2 Report

Overall a good day

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

11/12                1                          1                   1                   1      

Tortellini for dinner, quite a few squares of dark chocolate during the day.

 

2.  Exercise

Strength Workout.

 

3.  Sleep

Up till 12:30 a.m. browsing a knitting book.  0 pt

 

4.  Meditation

15 min at bedtime.  1 pt.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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11/13

Mellow Workout 1/2 for the week of 11/11

Walked two loops (1.8 miles) in 31', 29", trying (not very successfully) to be mindful.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Day 3 Report

Overall a good day

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

11/13                1                          1                   1                   1/2 

Thai chicken for dinner, several squares of dark chocolate during the day, late slice of toast.

 

2.  Exercise

Mellow Walk Workout.

 

3.  Sleep

Up till 12:00 a.m. knitting.  0 pt

 

4.  Meditation

Mindful walk and 15 min at bedtime.  1 pt.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Day 4 Report

Overall a good day

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

11/14                1                          1                   1                   1      

Fish sticks for dinner, a square of dark chocolate.

 

2.  Exercise

NO Workout.

 

3.  Sleep

Up till 12:00 a.m. knitting.  0 pt

 

4.  Meditation

15 min at bedtime.  1 pt.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Not doing well AT ALL on tracking or exercising or bedtime or meditation.  I'm at least maintaining my weight and eating fairly well.  I think I'll bow out for this challenge and plan to reboot after the holidays.

 

A knitting club would be fun.  If you're on Ravelry, I do track all my projects there and post on forums occasionally, especially the group that is my current interest, whatever that might be.

 

I've been fairly active on Ravelry, which is probably why I haven't been around on NerdFitness.  I seem to have a limited quantity of online sociability, and it's not enough to be really active more than one or two places.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Cardio workout 1/2 for the week of Dec 2

4 intervals of jog 2 minutes, walk one minute, including on that was entirely uphill.

 

Total distance:  2.7 miles, 43 min 31 sec

Interval distance:  1.8 miles, 26 min, 48 sec (new personal best!)

 

2 full sets of sun salutations, following the first set of two in this video

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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Day 21 Report

Starting to get back on track after flaking for over two weeks

 

1.  Food      When Hungry       Real Food      Water     9 am - 8pm

12/1                1                          1                   1                   1      

Pizza for dinner, a square of dark chocolate.

 

2.  Exercise

Bonus workout:  Annual Thanksgiving trip to the zoo, which was several hours of leisurely walking.

 

3.  Sleep

Up till 1:00 a.m. on Ravelry.  0 pt

 

4.  Meditation

15 min at bedtime.  1 pt.

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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peggysr

peggysr

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So, it's been a solid month since I posted...

 

Here's to getting back on track for the next challenge!

Level 4 Lycan Adventurer

STR:  11.5 | DEX: 6.5 | STA: 12.75 | CON: 7.0 | WIS: 9.5 | CHA: 5

 

Intro & Challenge Summary

Challenges:   1  2  3  4  5  6 7

Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

Judith Viorst

 

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