Do it now. Do it once. Personal Responsibility. Ems 7.0

[Ems]

Hey sexy fit nerd rebels! Happy 2014!

Its time for a new challenge! And not just any challenge, the first of a brand new year. Smells like...fresh grass and...possibility...

 

Now usually, this time of year is littered with people making mad crazy plans, massive life overhauls and vowing to be a completely different person by February. But rebels, we know that huge, sweeping changes are not the way forward. Oh no, it is the small daily shift, one more rep, ten minutes earlier, saying 'I don't', that breeds habit change and true transformation. So, with that in mind, I am keeping it simple. This challenge will focus on something I have neglected for too long, a small change, that will transform everything.

 

I recently re-read a few of of Steve's old articles, personal responsibility, 3 words and productivity, plus this link about doing things once, because I've been feeling lately that I've been leading an inefficient life of unfulfilled potential. I have some big plans for this year, including moving out and getting into vocational dance school, and for those things to happen I need to make more effective use of my time. 

 

 

#1. Do it now. Do it once.

This applies to all aspects of my life. If I am reading an email, I respond to it straight away. If I strip my bed, I remake it with clean sheets right then. If I am cooking, I wash up as I go. If I use something, I put it away as soon as I'm done. Obviously this will be a work in progress, and I won't become perfect overnight, plus there are some things that I simply won't be able to do immediately, but I need to complete the things that can.

I'm not too sure how to grade this one yet. Watch this space.

 

 

#2. Multitasking is a myth. One thing at a time.

Again, this applies to my whole life. No more watching TV while reading a book, eating and texting. One thing, done well, at a time. The exception to this will be listening to music while doing things such as working or cooking, working out etc.

Again, unsure about best way to grade...

 

 

And, a little something on the side...

I don't eat sugar, aside from the honey in my morning yoghurt or my post training smoothie, and I don't eat bread. 

 

This is a goal I brought over from last challenge. The bread went well, as did the sugar...for the first two weeks. After that it got a bit messy, so this time around I'm making the sugar slightly easier but giving myself Sundays to have sugar if I really want it. I am a massive perfectionist, and often when something goes a little bit wrong I have a huge overreaction and decide I may as well give up because I've ruined it already. (Brilliant, well done Ems). So, in a bid to prevent this, I'm hoping that by building in some flexibility I will be able to tolerate less than 100%. Seriously am my own worst enemy sometimes.

Grading will be simple for this, no bread, and only non-honey approved sugar on the six Sundays. Maximum.

 

 

 

 Hey girl, I think your challenge sounds great. 

 

 

Thanks Ryan Let's do this.

NB: I'll update with better grading.

[Endor]

I love this challenge Ems, these are really good goals for you. I'll be watching

 

Quite a few of us sugar free this challenge, you can do it girl

[joedog]

The Do It Now article was a game changer for me. I'm far from perfect but I'm much better about it than I used to be.

At work we refer to multi-tasking as f***ing up more than one thing at a time.

Sent from my ADR6425LVW using Tapatalk 2

[Mikroftt]

I definitely struggle with "doing it now" when it comes to dishes.  I tend to eat, set them near/in the sink and then walk away, sometimes for days.  It would take less than a minute to rinse and put them in the dishwasher located 2 feet from the sink but "clearly" there are more important things to do...  I may need to reread that article.  Good luck with this challenge!  I look forward to seeing how you decide to grade it.

[Ems]

I love this challenge Ems, these are really good goals for you. I'll be watching

 

Quite a few of us sugar free this challenge, you can do it girl

 

Thanks D, I'm really happy with it, and I think it was time for a challenge with a different focus. Yey! Power in numbers

 

The Do It Now article was a game changer for me. I'm far from perfect but I'm much better about it than I used to be.

At work we refer to multi-tasking as f***ing up more than one thing at a time.

Sent from my ADR6425LVW using Tapatalk 2

 

Haha, this made me laugh out loud. It is a revelation, and I feel so much better for it already. 

 

I definitely struggle with "doing it now" when it comes to dishes.  I tend to eat, set them near/in the sink and then walk away, sometimes for days.  It would take less than a minute to rinse and put them in the dishwasher located 2 feet from the sink but "clearly" there are more important things to do...  I may need to reread that article.  Good luck with this challenge!  I look forward to seeing how you decide to grade it.

 

I know exactly what you mean, it's so frustrating! It's really having a positive effect so far, and I would recommend a re-read Thanks, and I will keep you posted, still a little unsure what the best way to do it would be! Any ideas?

[Ems]

DAY 1 - 3

 

Hey guys!

 

Well, so far so good! I already feel much better for shifting my focus this challenge. I find myself continually thinking, 'do it now, do it once', and its brilliant in its simplicity! I am surprised by how often I have to tell it to myself and how much my habit is to multi task. For example, when making scrambled egg, I find myself making it, while putting the kettle on for tea, and slicing the ham and the veggies at the same time. Then, I wonder why my scrambled egg doesn't look that amazing. Well duh! It is definitely a work in progress, but then, what isn't?

 

I had a real test of my new strategy at work today. Most of my days are taken up with lots of classes, but I do have the odd admin day which I always find rather stressful, because I want to get as much done on those days as I can. It's worse when my boss is in the office with me as she tends to ask me things while I'm doing stuff, or talk to herself while working and I'm never sure whether she's talking to me or not. Sometimes I answer, sometimes I don't So today, I made a real effort to finish what I was doing before I answered any questions that were directed to me, and although a little tricky, it really helped me stay on track. I really understood what Steve wrote about when we constantly switch from one task to another and  how each time we do its a little more difficult to refocus on what we were doing before we got distracted. I used to be replying to emails, and taking phone calls, and writing a to-do list while talking to my boss and having two computers open at the same time with different things open on them! Crazy! And soooo inefficient. So today, I did one task at a time. And it felt good. I did the things well, without making any errors, because I was just focused on that one thing, and then I crossed it off my list and went on to the next. It is ridiculously simple, but so effective.

 

In other news, I am back in the gym with my PT after two weeks off for Christmas, and it feels sooo good to be back. I went crazy with food over the holidays, and did no exercise as I was trying to rest my injured leg (which, I'm happy to report is now almost totally healed - yey!) so I have put on quite a bit of weight. Part of me feels horrible, but I'm not too concerned as I know I can get it off again. I definitely felt the difference in pre and post Christmas fitness levels though, it was so hard today I almost cried! Then I manned up and got on with it I now feel deliciously sore, especially my quads. The kind of sore where you can feel every individual muscle. 

 

Hello DOMS. I missed you.

[Endor]

In other news, I am back in the gym with my PT after two weeks off for Christmas, and it feels sooo good to be back. I went crazy with food over the holidays, and did no exercise as I was trying to rest my injured leg (which, I'm happy to report is now almost totally healed - yey!) so I have put on quite a bit of weight. Part of me feels horrible, but I'm not too concerned as I know I can get it off again. I definitely felt the difference in pre and post Christmas fitness levels though, it was so hard today I almost cried! Then I manned up and got on with it I now feel deliciously sore, especially my quads. The kind of sore where you can feel every individual muscle.

Good to hear you are back into it, sounds like we had a very similar Christmas but then we were both injured so a bit of weight gain is hard to avoid. I know what you mean regarding fitness level, I'm the same it's dropped away quickly and I am definitely not as strong. Coach told me it comes back quickly though and I agree the soreness is nice in a weird sado way!

 

 

Hello DOMS. I missed you.

Naaw I missed you too xx

[Chris-Tien Jinn]

It scary how quickly we lose condition, but it seems to bounce back fairly quickly as well.  Embrace the muscles!!

[Blaidd]

Sneaks in. Looks around. Things look good in here, minus an update for the week

Subbed

Sent with awesomeness from my iPad using Tapatalk

[Endor]

[Ems]

Sneaks in. Looks around. Things look good in here, minus an update for the week

Subbed

Sent with awesomeness from my iPad using Tapatalk

Thanks B, I know, on it now!

 

 

Haha, sorry boys, update to follow

[Ems]

I'm sorry I haven't updated much so far this challenge. I think its a combination of not really having anything to say, and concentrating on doing more than updating, which is something I haven't really done in past challenges.

 

Things are going well with my 'do it now, do it once' attitude, I'm finding that I have to remind myself less, which hopefully means that this way of thinking is starting to become habit. I found that it really takes the pressure off by expecting myself to only do one thing at a time, a pressure I didn't even know was there! I feel much healthier for taking this new approach, and much calmer. Work is going very well, I'm really pleased with how my classes are going and I feel like I'm putting more effort into them that I have done in the past, and ultimately getting better results. 

 

Diet is getting better slowly, day by day. I'm finding it much easier to resist sugar, and I'm not craving sweet things half as much as I used to. I did have sugar on Sunday as allowed, but honestly, it wasn't that great! I've starting reading It Starts With Food, and it is blowing my mind! I had no idea how much damage sugar can do. I'm going to take it step by step but I may well try a Whole30 in the future, just to see how if affects my body.

 

In other good news, my injured leg is now, I'd say 99% healed! It had been really affecting me, and last week my squats felt horrendous, really alien and dodgy. I was quite concerned that the two weeks rest I had given it over Christmas weren't enough, and once back at work and in my usual training schedule, it would be made worse. Everything else, apart from really deep lunges is fine. I was in the gym on Wednesday though, and my PT got the squats going, and they felt really good! I did up to just below my top end So relieved and happy. I am also considering doing a Tough Mudder this year with a group of university friends so better be in good shape!

[Blaidd]

It Starts With Food was quite a big eye opener for me too. And then i followed W30 and my whole life changed - i even managed to lose weight over the holidays and on holiday.

 

Glad your injury is healing up nicely

[Endor]

Glad to hear you are doing well with the sugar. It makes a huge difference for me.

 

You won't believe where it's hiding either, noticed it in jars of pickled onions and cans of tuna, crazy eh?

[Ems]

It scary how quickly we lose condition, but it seems to bounce back fairly quickly as well.  Embrace the muscles!!

 

I will, thank you!

[Ems]

It Starts With Food was quite a big eye opener for me too. And then i followed W30 and my whole life changed - i even managed to lose weight over the holidays and on holiday.

 

Glad your injury is healing up nicely

 

It is amazing, I'm going to re-read your posts about it, I'm definitely going to try it. Just need to practise my cooking first! If only there was someone I knew that I was an incredible Whole30 cook.....

 

Glad to hear you are doing well with the sugar. It makes a huge difference for me.

 

You won't believe where it's hiding either, noticed it in jars of pickled onions and cans of tuna, crazy eh?

 

I know, its ridiculous!!! What is the point of putting it in!

[Ems]

Hey dudes, sorry for the lack of posts this challenge. I finally got my laptop back after three weeks and the speakers are now fine (the initial problem) but now one of the keys isn't working so,after 48 hours at home, its off back to the menders now. Sigh.

 

Otherwise the challenge is going very well, I feel much less stressed and like I have so much more time to do things, its amazing. Also, I achieved one my training goals for the new year. I squatted 160% of my bodyweight, so 110kg/243lbs, for 6 reps!! Yey! I am now officially my PTs strongest female client. I love being the best! 

[Ems]

Hmmm. Well as they say, pride comes before a fall. I was so happy last week with my squat PR, feeling like I was getting back on track after my injury and Christmas, nut then yesterday I had my body composition tested - weight, body fat percentage, muscle percentage, BMI (for what its worth) and visceral fat level (fat around organs). To cut a long story short, weight was, up, both fats were up, BMI was up and muscle was down. Exactly what you don't want. The thing that upset me the most was my body fat was up to MORE than what it had been when I started with my PT and started getting serious about my health a year ago. That is rather depressing.

 

Anyway, I had my grumpy/angry/frustrated/sad/pity party and realised that it was up to me and only me to fix it, and that it was possible to fix it. My leg injury had kept me from usual physical activity levels for about a month in the end, and two of those weeks were over Christmas, which, I will admit, I totally went to town with all manner of unhealthy foods. So I'm trying not to freak out and pick my current diet apart, as, although far from perfect, it is not half as bad as it could be. My PT was shocked at such a bad reading, and has advised that I start recording what I'm eating again just so I can be aware of any bad habits that have crept in. I think the fact that I'm doing minimal sugar has allowed me to think, 'hmmm well I can have this to make up for the fact that I'm not eating that.' And it doesn't work like that. So with that in mind, food will be posted daily on here. Got to keep on keeping on.

 

P.S. I'm putting on a brave 'face' but I would really appreciate an internet hug and some encouragement, as well as an internet kick up the butt from someone. Thank you sexy nerds x

 

28.01.2014

Breakfast  7am - Greek yoghurt, honey, blueberries, water

Post training 9:30am - homemade smoothie (2 bananas, skimmed milk, peanut butter, honey, ice)

Lunch - 11am - 10 chicken and turkey meatballs, spinach, pine nuts, plum tomatoes, olive oil, tea

Snack 3pm - Greek yoghurt, honey, blueberries

Dinner 8:30pm - 3 scrambled eggs, spinach, pine nuts, 2 sausages, mozzarella, baked apple, tea

 

29.01.2014

Breakfast 7am - Greek yoghurt, honey, blueberries, water

Post training 9:30am - homemade smoothie (2 bananas, skimmed milk, peanut butter, honey, ice)

Lunch - 11am - 10 chicken and turkey meatballs, spinach, pine nuts, plum tomatoes, olive oil, tea

Snack 3;30pm - Greek yoghurt, honey, blueberries

Dinner 9pm - 3 scrambled eggs, spinach, pine nuts, mozzarella, tea

 

I realise there is a lot of similarities in those 2 days, to put it mildly. I just don't have room or energy in my brain for much imagination right now. Sigh.

[joedog]

*hugs* That stinks that all your numbers went the wrong way!

Now get out there and do what you know you need to so you can get back on the right path.

How was that for hugs and butt kicks?

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[Ems]

*hugs* That stinks that all your numbers went the wrong way!

Now get out there and do what you know you need to so you can get back on the right path.

How was that for hugs and butt kicks?

Sent from my ADR6425LVW using Tapatalk

 

Thanks Joey!

[Ems]

30.01.2014

Breakfast 8am - Greek yoghurt, honey and blueberries

Lunch 1pm - 3 scrambled eggs with bacon, 2 raw carrots

Dinner  8:30pm- tabouleh, salad, pitta bread, 2 cookies (oh dear, dinner at a friends, but still no excuse)

 

31.01.2014

Breakfast 7am - Greek yoghurt, honey, blueberries

Lunch 12:30pm - 3 scrambled eggs, bacon, 2 raw carrots, ham

Snack 5:30pm - Greek yoghurt, blueberries, honey

Dinner - meatballs, spinach, pine nuts, tomatoes, tea

[Ems]

01.02.2014

Breakfast 9am - usual yoghurt

Lunch 12:30pm - meatballs, spinach, pine nuts, tomatoes, cupcake, tea

Dinner 7pm - crackers and mozzarella, crisps, 2 biscuits, tea

 

02.02.2014

Breakfast 9am - usual yoghurt

Lunch 2pm - 3 egg omelette, peppers, ham, mozzarella, spinach, pine nuts, 2 crackers, 2 biscuits, few chocolate nuts

Snack (cinema) 4pm - popcorn

Dinner 7pm - roast pork, carrots, cabbage, roast potatoes, gravy, yorkshire pudding, chocolate cake, tea

 

03.02.2014

Breakfast 8am - usual yoghurt

Lunch 2pm - meatballs, spinach, pine nuts, tomatoes

Dinner 8pm - chicken, tomatoes, peppers, cauliflower, carrots, broccoli, peas, tea

[Endor]

Hmmm. Well as they say, pride comes before a fall. I was so happy last week with my squat PR, feeling like I was getting back on track after my injury and Christmas, nut then yesterday I had my body composition tested - weight, body fat percentage, muscle percentage, BMI (for what its worth) and visceral fat level (fat around organs). To cut a long story short, weight was, up, both fats were up, BMI was up and muscle was down. Exactly what you don't want. The thing that upset me the most was my body fat was up to MORE than what it had been when I started with my PT and started getting serious about my health a year ago. That is rather depressing.

 

Anyway, I had my grumpy/angry/frustrated/sad/pity party and realised that it was up to me and only me to fix it, and that it was possible to fix it. My leg injury had kept me from usual physical activity levels for about a month in the end, and two of those weeks were over Christmas, which, I will admit, I totally went to town with all manner of unhealthy foods. So I'm trying not to freak out and pick my current diet apart, as, although far from perfect, it is not half as bad as it could be. My PT was shocked at such a bad reading, and has advised that I start recording what I'm eating again just so I can be aware of any bad habits that have crept in. I think the fact that I'm doing minimal sugar has allowed me to think, 'hmmm well I can have this to make up for the fact that I'm not eating that.' And it doesn't work like that. So with that in mind, food will be posted daily on here. Got to keep on keeping on.

 

P.S. I'm putting on a brave 'face' but I would really appreciate an internet hug and some encouragement, as well as an internet kick up the butt from someone. Thank you sexy nerds x

Hey Ems, I'm back from holidays, sorry I haven't been around to catch this. Bummer that your numbers came out with some backsliding.

 

Now then, some home truths since you asked....you and I know that you have a tendency to indulge in sweet things from the baker, we have the iced bun and baklava incidents as exhibits one and two If that is happening again or you're tucking into biscuits or leftover quality street from xmas that needs to stop. I think you have it right, you do tend to use your good habits to justify indulging in some goodies. I wonder if you are being too strict with yourself on the 'good' days? I do sympathize though, it is hard to be consistent all the time, the main thing is to have more days where you hit your goals than days when you don't (80/20).

 

Christmas is one of those times when people do let things go a bit, I did the same. Especially with you being in the UK it's cold and dark and traditionally a time for immense scoffing! You have a great attitude and determination so I am sure you will pull it back. Are you still rowing? Focus on some activity you enjoy for a while.

 

How's the job going? You were thinking of a move to the big smoke a while back, is there some extra stress going on that's derailed you a bit?

 

On the plus side it seems strange to me that you can PR your back squat with less muscle, must be your technique that's improved eh? That means when you get the muscle back you'll go even heavier, every cloud has a silver lining!

[Endor]

Oh noes, did I push you over the edge into hibernation?

 

Hope you are going ok?

[Ems]

Oh noes, did I push you over the edge into hibernation?

 

Hope you are going ok?

 

Hey Doms!

 

No don't worry its all good, I really appreciate you taking the time to reply. Its all good, just been really busy doing rather than posting this challenge, which seems to be a bit of a theme with challenges lately. This isn't necessarily a bad thing, but for the next challenge I'm going to really try to be present for the whole thing, grading, wrap up etc.

 

You are right, I think it was just too many 'just this once's. I went through a time where I just didn't care and ate whatever I wanted, but finally turning that around now. I've got a new meal plan from my PT and am feeling much more on track. Food recording works really well for me, so going to get my battle log going again and post daily in there.

 

Rowing, at least on water, has taken a bit of a back seat while I work out where I'm going to be next year, but I'm still doing the ergo. I'm still planning on applying to study in London, set myself a goal to get my application in by the end of the month. It's just deciding (if I get in!) whether to do it full time or part time, and where to live if I do it part time. You may be right about extra stress caused by this uncertainty; I think it's been mostly subconscious but has an impact nonetheless. Anyway, I'm just going to focus on one step at a time, and that next step is applying!

 

Yeah that is a little weird about the squat, and its probably partly why the poor numbers were such a shock. I thought, well it can't be that bad if I can do that! Haha that's a good point, love me a silver lining. I think its partly technique, and also taking down the mental barrier about that much weight, positive mental attitude is key!

 

I'm sorry I haven't been around much the past few challenges, but I have been keeping up with your thread - your holiday sounded brilliant! Next challenge I will be much more committed and present. Thanks D x