Embracing the process, Liberator's 2nd Challenge

[Liberator]

Making some headway with the sugar in my kids' diets. The pizza takeout we get from that we get from our grocery store that always included a soda for each kids, is no longer going to include the soda. J made the switch to a water with a hint of flavor and O is reluctantly agreeing to milk option.

 

I am not allowing any cereal with more than 9g of sugar. O had to eat a non-grain breakfast once a week, he ate a fried egg. J is getting more good fats and protein in his diet and O is trying more new foods.

[Affekonig]

Limit carbs but allow carb refeeding (1x week) when I feel a bit too low with my carbs. At times I feel a bit of depression settle in and a little bit of carbs seems to help.

Random thought, do you eat much fish, nuts, and/or supplement magnesium? Bread/Cereal and Potatoes are often the only significant sources of Magnesium in western menus and deficiency can cause depression symptoms in some people. (It is true for me)

It is so awesome that you're making headway on the kids' diets. You are blessing them.

[Liberator]

Main Quests

1- Exercise

    Squat Routine - 

    Pushups 25 -

    Side Planks - 

2- Meditation - 

3- Sugar - Stevia, kind bar- 4g, sweet potato fries - 6g

 

Side Quests

Sleep: 11pm to bed, up 2:30 with J and 4:30 out of bed

Food: BP Coffee, Beef broth, BP cocoa, kind bar, Mini burgers/grass-fed beef, sweet potato fries, avocado, tea

Skin:

Creative outlet:  

 

Note:

Rough day at work, I was happy about my improvised meal but I was alone in my enjoyment of the meal. 

I just was having a grumpy day.

[I am Eve]

 

Liberator's 2nd Challenge 

January 6 - February 16, 2014

 

There is something to this process of goal setting and honest assessment of daily habits that is so effective.  I feel a need to be honest with my information and my comments in a way that surprises me and is liberating as well. So, I am embracing the process and trusting the NF community to help me reach my goals. Here they are:

 

Main Quests:

Exercise: 3 x week

New Squat Routine (Love what the squats have done for my butt!)

15 minutes of squats and lunges 

25 Pushups (Still really weak upper body)

Side Planks 30 sec each side

 

Exercise: 1 x week

Weights 1x week (Thursdays) - Seated Row, Chest Press, Pull Down, Overhead Press & Leg press

Belly Dancing Class 1x week (Tuesdays) plus 3x week practice drills

Yoga when needed for stress management 

 

Life: Daily Meditation

5 minute meditation, preferably in the morning after squats

I have read a lot about meditation through the years but never developed a consistent practice. Time to stop reading and start doing! 

 

Diet: High fat, medium protein, low carbs

Limit sugar intake to 25-30g

No cookies, pastries, candies or other sugar treats, except dark chocolate in limited qualities. 

 

Add more healthy fats and protein

50-70% fats

Add more avocado and sweet potatoes with butter.  

 

Limit carbs but allow carb refeeding (1x week) when I feel a bit too low with my carbs. At times I feel a bit of depression settle in and a little bit of carbs seems to help. 

 

Side quests:

I am going to focus most of my energy on the main quests and work in side quests after I nail down the main quests for the day. 

 

Sleep

I will track my sleep hours. My sleep is effected by my son and a bit out of my control. The tracking will help me understand things. I have room for improvement in this area.

 

Tracking foods

I will post what I eat in a day. This is a hard to be honest with this. Somedays I barely eat anything. I don't plan meals well and sometimes I am caught without much to eat. I'll drink some tea and have four granola bars and a handful of nuts. So, no judging! I know sometimes I eat like I have an eating disorder. I don't but  I get teased by my husband on a regular basis. I am working on it. I am learning to listen to my body and notice when I need more fats, carbs or veggies. I notice I feel a bit off or have a headache or low energy. 

 

Skin Issues

I have been getting breakouts on my cheek since the summer. I think they might be a food reaction or a hormone related. So as I notice flare ups or improvements I am going to note it in the log.

 

Creative outlet

I would love to do a daily drawing challenge, but I feel that if I try to do too much I won't be able to make it through. So I won't put pressure on myself but if the opportunity arises to create I will go for it.  I want to get in a least one juried art show this year by my birthday.  Last year I had work in shows continuously from August 2012 to July 2013. It was a good experience but a lot of hauling artwork around.  Only three shows since September this year, I haven't been creating as much work. 

 

I will see how this goes... if it is too much I will cut back and simplify and go back to squats and pushups. I feel the last challenge I made such small goals I could do them easily, so no excuses.  

 

Motivation

Why are you training?

1-  to feel good & relieve stress

2-  get rid of fat; better looking body

3-  to learn more about my body

4 - to improved health and joints for long-term health

5- for strength & endurance

6- for flexibility & balance

7- to gain courage to do new things 

8- to swim and surf with my son (long-term goal)

9- to be awesome   

 

Rewards

Half-way-point massage!

New jeans in size 6

Buy a new bikini 

Sign up for swim classes

 

 

Ok, I am ready to take this challenge on!

Let's do this!

 

 

 

Welcome to the Druids Liberator, we are happy that you are here!

I like your main quest as well as your side quests - you seem to be handling the mix of the two well.

Great progress on those planks!

[Eirlys]

I did three real pushups to the ground today in a row! A first for me!

Congrats!  That's super-awesome!!!

[Liberator]

Main Quests

1- Exercise

    Squat Routine - no

    Pushups 25 -no

    Side Planks - no

2- Meditation - Yes! 10 minutes

3- Sugar - Stevia, kind bar- 4g,

 

Side Quests

Sleep: to bed at 11, up at 6

Food: NO BULLETPROOF COFFEE, I think my son threw away my two extra bags of coffee  I had some BP cocoa instead, but had a headache most of the day,  2 kind bars, beef and rice soup, tea w/o milk, roasted chicken, roasted cauliflower, pomegranate seeds, gluten-free waffles w/butter

Tough day w/o the coffee!!! 

Skin: good today

Creative outlet:  

 

Note:

Stressed and grumpy

 

Belly Dancing Class tonight!

Doing well eliminating milk and sugar!

 

I like how my legs are shaping up and my arms look stronger and my whole upper chest looks shapelier 

[Barfly]

Keep at it! You can do this

[Liberator]

Main Quests

1- Exercise

    Squat Routine - 

    Pushups 25 - Done

    Side Planks - 

2- Meditation - 

3- Sugar - Stevia, waffles- 4g; 4 swedish fish- 15g

 

Side Quests

Sleep: to bed at 11, up at 6, no one up in the night

Food: STILL NO BULLETPROOF COFFEE, BP cocoa, cup of cream of chicken soup, tea, water, a few tomtits chips, BP cocoa, chicken w/ avocado, 2 gluten-free waffles w/ butter (my comfort food) just ate four swedish fish candies 

Skin: super soft, no dry patches on the back of my arm or legs or anywhere except cheeks… on my face but improving only light pink.

Creative outlet:  

 

Note:

Order 5 lb bag of BP  coffee and extra cocoa and oil. I don't think I am going to get it b4 tuesday 

[Liberator]

Main Quests

1- Exercise

    Squat Routine - 

    Pushups 25 - Done

    Side Planks - Done

2- Meditation - 

3- Sugar - Stevia, waffles- 4g; 2 airheads- 17g; granola bar - 12g; green juice- 

 

Side Quests

Sleep: to bed at 11, up at 6, no one up in the night

Food: BP cocoa (one in the am & one in the afternoon), missed lunch, granola bar, starving ate two airhead candy bars due to desperation, 2 waffles w/butter Crappy day of eating I didn't even want to post it   Ate a butter-fried egg for dinner and a green juiced veggie drink to make up for the other crap during the day. 

Skin: good

Creative outlet:  

 

Note: 

Got headache from airheads, caught without lunch time and no lunch money. 

[Liberator]

Main Quests

1- Exercise

    Squat Routine - 

    Pushups 25 - 

    Side Planks - 

2- Meditation - 

3- Sugar - Stevia, a bit of raw honey in my tea, pizza crust, blackberries

 

Side Quests

Sleep: to bed at 1, up at 6, no one up in the night

Food: BP cocoa (one in the am & one in the afternoon), a cup of New England clam chowder soup, a couple tater tots, water, tea, son's pizza crust  salad w/blackberries

Skin: good, I am getting compliments on my skin and I am not using any expensive creams, I am using Body Shop Beautifying Oil ($15) on my body, face and hair.  

Creative outlet:  I just watched a video of a talk by John Cleese on 5 things needed for Creativity; space, time, time, confidence & humor; Got space, got humor…. time (x2) and confidence; I can work on these. 

 

Note:

 Although I am annoying everyone else in the house, I am having fun cranking up the dance tunes 

Old school funk, some Motown!  Brick House, Funkytown, Play that Funky Music,  a little MJ. Can't help but be happy!

[Barfly]

You need to get to bed before 1!

[Endor]

When I came off caffeine I got the worst headaches for a few days, maybe that's the source of your headaches?

[Liberator]

When I came off caffeine I got the worst headaches for a few days, maybe that's the source of your headaches?

It was most certainly the lack of caffeine and the lack of any other food. I get stuck without proper food options sometimes. It doesn't help that I am a picky eater, friends like to tease me about being a food snob. I would rather go without than eat bad (school lunch) food or soda or sweeten iced tea! I was trying to find plain bottled water but only had sweeten flavored water! Disgusting! I am bringing my own water now. 

 

I order a 5lb. bag of BP coffee that I am going to keep locked up. My son with autism is always curious about all things in the kitchen. I think he saw an unfamiliar bag of coffee and got into it then threw out the evidence. Typical shenanigans! 

 

Eggs are becoming a go-to food around the house, quick, easy and my kids will eat them! 

 

Slowly learning to plan my food and have backup plans that doesn't include take-out.

[Liberator]

Main Quests

1- Exercise

    Squat Routine - Done

    Pushups 25 - no I did a dumbbell routine instead

    Side Planks - Did regular planks instead, not as hard on my shoulders

2- Meditation - 10 minutes - Done

3- Sugar - Stevia, 

 

Side Quests

Sleep: to bed at 10, up at 9, J up in the night around 5, both of us slept in

Food: BP cocoa (one in the am & one in the afternoon), a cup of chicken soup, a couple bites of pizza crust, water, tea, chips and salsa

Skin:  one spot above my lip, cheeks look okay, a little ruddy on my right cheek

Creative outlet:  I have no good excuse for not doing this 

Note:

I want to try sardines, supposed to be very good for you and they are portable. They might be the perfect lunch option for me. Okay, people are going to think I am weird but they already do with the butter in coffee and the food snob stuff, oh well…

I am happy to be branching out with my food options. 

 

Still getting clicking in right hip during leg lift but only at the bottom of the lift, the last 6-8 inches, not at the top. Left leg no issues. Knees are cracking during squats… feel old writing that. 

[Liberator]

Main Quests

1- Exercise

    Squat Routine - 

    Pushups 25 - done

    Side Planks - 2- 30 sec. planks - done

2- Meditation - 10 min. Done

3- Sugar - Stevia, Coconut chips- 3g, Junior Mints - 32g !!!!! 

 

Side Quests

Sleep: to bed at 10, up at 9, J up in the night around 12 got him back to bed around 1:30

Food: BP cocoa w/protein powder, egg with avocado drizzled with garlic olive oil (very yummy), handful of whole raw almonds, Pellegrino water, got the crock pot going with beef stew for dinner. Grass-fed beef of course!   I didn't get the chocolate bar at the grocery store, did get coconut chips.

Skin:  Ok, still ruddy on the right cheek, rest of my skin is nice and soft.

Creative outlet:

Note:

Some tightness in right hip and shoulders in the AM. Wondering if I can "eat" to improve my joints. I am really fearful about screwing up my knees or shoulders. I am proceeding slowly with the exercise… I look young and I seem and feel younger then I am but my age shows with recovery time. I might take longer to get in shape, if I can avoid injury I will be ahead in the long run.

 

I think diet is the biggest key to health and slowing the aging process. So I am putting most of my energy into improving my diet, not just weight-loss or working out. I am trying to improve my families eating habits as well. It is a tough sell!

 

Sleep is really important, too, and that is improving a lot in the past few years. Really rough years when the boys were young!! Happy to have that behind us. 

 

 

5PM

I can't take J shopping with me, he got Junior Mints and I just ate half the box!!!!   He so sweetly steers the cart to the aisle and he stops taps on the boxes and looks at me with his big brown eyes. I melt. 

[Barfly]

Recovery time is longer and progress is slower. For any program that regularly increases weight or time or distance, I just double the timeline.

[Liberator]

Main Quests

1- Exercise

    Squat Routine - Done

    Pushups 25 - Done

    Side Planks - Done

2- Meditation -  10 minutes - Done plus another 5 after squat routine

3- Sugar - stevia, sweet potatoes - 6g; Kind bar - 4g

 

Side Quests

Sleep: Another really good night's sleep, everyone slept through the night, 11 pm-8 am

Food: coffee w/cocoa, vanilla & stevia, GF waffles with butter, mineral water, celery, tea, roasted chicken, brussel sprouts, sweet potato fries, Kind bar

Skin:  ok

Creative outlet:  

 

 

Note:

Had the day off, but stayed inside all day. Read, puttered and played with kids. It is very cold outside today, snowed quite a bit. I will shovel in a few minutes. Feeling unproductive 

 

8:15

Shoveled, felt productive  amazing how that happens!

Very cold, but got me thinking… 

What is important to me? What do I want to focus on in my life?

Where should my efforts be focused?

 

#1 - Gratitude

#2 - Meditation 

#3 - Diet

#4 - Exercise

 

Gratitude

My attitude toward life and others is my top priority. Practicing gratitude would make the biggest impact on my outlook concerning my job, marriage, family life, friendships, etc… Gratitude can transform situations. 

A friend called out of the blue about a summer art residency program to apply for. I would love to do an art installation or something around the idea of gratitude and the practice of daily gratitude. We'll see what develops.

I used to think love was the most important thought I could have; I think gratitude might be the second most important thought to ponder and to practice. I hope when I die and all the words I said and thought I had throughout my life get all piled up and counted and I hope love is number one and thanks is number two. (What can I say shoveling clears the head  ) If it can be said I lived a love-filled life with gratitude and graciousness, I am good with that.

 

Meditation

Dealing with stress is a big issue. Raising a kids (especially autistic kids) can be stressful and I don't deal with things as well as I would like. Meditation can keep me in a good frame of mind and calm during stressful moments at home and work. Keeps the mind clear and focused.

 

Diet

What you eat can effect your health, mood, ability to handle stress, quality of life and well as longevity. Eating is important and enjoyable! Feeding my body good healthy food is a form of gratitude toward my body. 

 

Exercise

It would be nice to be buff and beautiful, but if I have a poor attitude about life, angry stressful mood, unhealthy eating habits, it doesn't matter how I look!  I am enjoying exercise, it does relieve stress and makes me feel good. It is good to do, but these other things take priority.  It is good for uniting the mind and body once they are properly cared for. 

 

 

Tonight's Gratitude:

I am grateful for my home, my messy lived-in home, full of activity, wonderful family memories and good spirits.

I am grateful for music to ease my thoughts and focus me on the joys of life. Music just seems to heal me. 

I am grateful for the love and support of my husband to keep me balanced and grounded. I don't thank him enough for all joy that he has added to my life. 

I am grateful for smiles from my non-verbal son, they are the most genuine sweetness smiles you will ever see; part of his autism is not being able to "fake" a smile, each one is heart-felt and real.

I am grateful for my other son's sense of humor and I love hearing him laughing through the house.  

[Liberator]

New Alignment for Challenge

Main Quests

#1- Gratitude

      AM

      PM

#2- Meditation -  10 minutes

#3- Diet: Sugar:

#4- Exercise (3x Week)

      Squat Routine 

      Pushups

      Planks 

 

Side Quests

Sleep: 

Food:

Creative outlet:   (1 x week)

 

Note:

[Liberator]

Main Quests

#1- Gratitude

      AM -

              I am grateful for friends at home and a far, in person and on-line, that help me, encourage me and inspire me

               and make  me laugh.

              I am grateful for my warm soft bed especial on a cold winter night

              I am grateful for my job that continues to challenge me through all these years

              I am grateful for coffee with butter and cocoa, it sounds terrible but makes me feel awesome

              I am grateful for Pearl Jam, love to listen and be inspired 

              I am grateful for pushups, had a wtf moment -I can feel my delts along the back of my arms, cool!

 

      PM

              I am grateful for Jacob gathering everyone in the house to do Ring around the Rosie with him, and smiling and laughing

              I am grateful for Owen saying to me, after I was worrying about his grades and feeling bad about not checking his

              homework more regularly, "Don't worry Mom, if I get bad grades, it's because I didn't do well, not because you didn't do

              a good job. It's my responsibility." wow! 5th grader taking responsibility for his grades! 

              I am grateful for Jacob enjoying all his mini burgers and Owen "maning up" and eating one despite his objections

 

#2- Meditation -  10 minutes - Done (in the morning; difficult to calm and settle in)

#3- Diet: Sugar: Stevia in coffee, Kind bar- 4 g,  peanut granola bar - 12 g, 

#4- Exercise (3x Week)

      Squat Routine 

      Pushups

      Planks 

 

Side Quests

Sleep: To bed at 11, J up at 12 back to sleep at 12:30, Up at 5 to the smell of chicken in the crock pot. 

Food: BP coffee, kind bar, leftover beef stew, peanut granola bar, 4 mini burgers (no buns) and a few fries, leftover brussel sprouts, tea w/ butter

Creative outlet:   (1 x week)

 

Note:

So glad I did that shoveling last night 

 

Granola bars are becoming an issue! Buy them at the school store in the afternoon, becoming a bad habit!

 

No belly dancing tonight.

[Eirlys]

Hi Liberator!

 

I love your introspection, it'll help give you the focus you need!

 

And lovely gratitude points too.  I've heard that people who note things they're grateful for every day start to feel happier - how are you finding it?

 

p.s. way to go on the arm muscles moment!!  that is cool 

[Liberator]

Hi Liberator!

 

I love your introspection, it'll help give you the focus you need!

 

And lovely gratitude points too.  I've heard that people who note things they're grateful for every day start to feel happier - how are you finding it?

 

p.s. way to go on the arm muscles moment!!  that is cool 

Thanks Eirlys! 

I have done journal writing in my art class that included gratitude statements and it makes a big difference in the attitude and atmosphere in the room. I have done journaling before it helps a lot.

 

Loving my arms, too! 

[Liberator]

Main Quests

#1- Gratitude

      AM 

      I am grateful for all the stability in my life. Sometimes I feel like I am a very boring, but allows me to make I own excitement

      not be controlled by the drama around me.

      I am grateful for world of possibilities available to me that give me freedom to choose my direction.

      I am grateful for the forgiveness and patience of others, especially when I am being a selfish jerk. 

      I am grateful for the amazing generosity of people close to me.

 

      PM

      I am grateful for a really nice day at work.

      I am grateful for being a lucky person. Somehow I get a lot of lucky breaks I don't necessarily deserve.

      I am grateful for a calm night.

 

#2- Meditation -  10 minutes - Done (AM - challenging I have a lot in thoughts swirling around in the AM)

#3- Diet: Sugar:Stevia

#4- Exercise (3x Week)

      Squat Routine - Done - PM

      Pushups - 25 - Done - AM - my favorite time to do these

      Planks 

 

Side Quests

Sleep: Fell asleep around 10pm with my contacts in, before I did my squats.    That bed is so damn warm and cozy! J up in the middle of the night, very cold night, slept with us, up at 4:30  

Food: 2 cups of coffee with butter and I am wired this morning! Chicken soup, chips and salsa, handful of raw almonds, avocado salad w/balsamic vinegar & olive oil 

Skin: The ruddiness and spots are back in both cheeks (7 PM)  

Creative outlet:   (1 x week)

 

Note:

[Liberator]

Main Quests

#1- Gratitude

      AM

       I am grateful for family who are always willing to help out and are there when you need them.

       I am grateful for Owen's early rising and independence in the morning; He's an awesome kid even if I can't get him to stop

       talking about Megaman!

      PM

      I am grateful for my aunt stopping by to drop off a hot dinner complete with dessert. 

      I am grateful for the smiles and cheerful hellos from students as I come into work and throughout my day.

 

#2- Meditation -  10 minutes - done at school, I needed a moment after a tough Art History class.

#3- Diet: Sugar: Snickers -7g ea   I hate having to write that in here, weak moment. Apple crisp - a lot

#4- Exercise (3x Week) - weight lifting today 

      Squat Routine 

      Pushups

      Planks 

 

Side Quests

Sleep:  To bed at 10; J up at 12, back to bed at 1:30, up at 6

Food: Coffee (only one cup), french onion soup, sardines, 2 mini snicker bars, BP cocoa w/stevia, chicken bake, grape tomatoes,  apple crisp, tea

Creative outlet:   (1 x week)

 

Note:

A GIANT 5lb bag of BP coffee finally arrived today! And the cocoa powder and stuff, a mini christmas of treats!

The three cups of Starbucks coffee had me pretty wired yesterday. BP coffee is not supposed to give you jitters, we will see… I gave up coffee two years ago after getting a Keurig and just not able to control myself, drank coffee all day  . I am keeping coffee as a morning beverage only.

 

The sardines were good. Tasted like tuna fish. I can work them into my diet easily. I think I will keep a few tins at work to help out on days I forget lunch money or nothing is appealing.

[Liberator]

Thursday workout in the school weight room

Using information from Body by Science by Doug McGuff 

First time with this workout, so these are my starting stats. 

 

Pulldown 3 x 5 - 85lb
Chest press 3 x 5 - 70lb
Rowing 3 x 5 - 85lb

Leg press 3 x 5 - 200lb

 

Just using the machines, no good spotters available.  

Struggled the most with the pulldown; not sure how far apart I want to put my hands. Row had a number of grips need to research which grip I want to use. I don't have an overhead movement, not sure we have a machine for that. I am sure I can make some improvements on my form, it's a start.

The leg press was the easiest. The whole workout took less than 15 minutes.  I should be able to work that in on a regular basis as long as I keep some workout gear at work or in the car. No excuses.

Next week I will go for 5x5.

 

I think I am going to really want that massage reward for a half way reward, sore but a good sore. A massage would feel  awesome right now, but foam roll will do.

[Barfly]

Awesome! Close underhand grip is like doing chin-ups, shoulder width overhand grip is like doing pull-ups, wide grip is the hardest.

Rowing: I use whichever grip doesn't hurt my shoulders/elbows.