New year, new challenge for sozzielou

[sozzielou]

MAIN QUEST

 

My ultimate goal is to fit comfortably in size 14 trousers. To get there, I need to drop a dress size. My shoulder injury is improving but strength and movement are still impaired. This level of my life story is all about looking after myself, building on my good habits and beating injury. I will not need any bigger clothes than those I already wear.

 

 

MISSION ONE: WORKOUT!

 

My goal is 5 x 30-min workouts per week. I’ll be using elements of the NF Academy bodyweight, barbell and dumbbell workouts as well as some good old cardio. I have made the mission harder this challenge by upping the workouts needed to achieve each grade. STR+2, DEX+1, STA+1

 

A = 26+ workouts

B = 24 or 25 workouts

C = 22 or 23 workouts

F = 21 workouts or fewer

 

MISSION TWO:  SLEEP!

 

My goal is 7 hours per night. No falling asleep in front of the TV. No background music. Proper sleep in the dark. CON+2, WIS+1, CHA+1

 

A = 30+ days with 7 hours’ sleep per night

B = 28 or 29 days

C = 26 or 27 days

F = 25 days with 7 hours’ sleep or fewer

 

MISSION THREE: CARE!

 

I will build on last challenge’s checklist (sticker chart) by adding a category to make it harder. The checklist will be reviewed fortnightly and will have fortnightly non-food rewards. CON+2, CHA+2

 

A = 30+ days with a complete checklist

B = 28 or 29 days with a completed checklist

C = 26 or 27 days with a completed checklist

F = 25 days or fewer with a completed checklist

 

LIFE MISSION: VALENTINE!

 

The last Friday in this challenge is 14^th February. I will plan a little get-away for me and my Valentine which will involve going to a new place or event, travel, accommodation, food and probably some spending money. WIS+1.5, CHA+1.5

 

A = Everything planned and paid for!

B = Most of it was sorted but I forgot something small.

C = It was OK but I forgot something fundamental.

F = We stayed at home for the weekend.

 

MOTIVATION

 

“Consider the consequences of doing nothing.â€

[FortBacon]

MISSION ONE: WORKOUT!

 

My goal is 5 x 30-min workouts per week. I’ll be using elements of the NF Academy bodyweight, barbell and dumbbell workouts as well as some good old cardio. I have made the mission harder this challenge by upping the workouts needed to achieve each grade. STR+2, DEX+1, STA+1

 

A = 26+ workouts

B = 24 or 25 workouts

C = 22 or 23 workouts

F = 21 workouts or fewer

 

MISSION TWO:  SLEEP!

 

My goal is 7 hours per night. No falling asleep in front of the TV. No background music. Proper sleep in the dark. CON+2, WIS+1, CHA+1

 

A = 30+ days with 7 hours’ sleep per night

B = 28 or 29 days

C = 26 or 27 days

F = 25 days with 7 hours’ sleep or fewer

 

You said "trousers" and I immediately thought of Wallace and Gromit - but that's not why I'm typing.

 

I'm totally impressed with your grading system on every goal.

 

First - the checklist idea - love it - do you have any favorite apps for that? I'm addicted to OmniFocus, but it is a bit involved and can be pricey. Checklists have REALLY helped me. Please post on how you implement that.

 

The same for sleep - this is a problem for me. It's not so difficult to go to sleep - it's going to bed that is hard for me (feel like I have a million things to do and keep doing).

 

I'm off to Ranger land, but I like spying on you warriors and getting your ideas.

[sozzielou]

 

First - the checklist idea - love it - do you have any favorite apps for that? I'm addicted to OmniFocus, but it is a bit involved and can be pricey. Checklists have REALLY helped me. Please post on how you implement that.

 

The same for sleep - this is a problem for me. It's not so difficult to go to sleep - it's going to bed that is hard for me (feel like I have a million things to do and keep doing).

 

 

Hmm did somebody mention bacon?

 

I'm afraid my checklist is an old fashioned piece of paper and I award myself a shiny coloured star sticker for each activity completed. You can see my checklist from my previous challenge in a pdf somewhere in here

 

I agree going to bed is the difficult part. I could easily sit with the laptop open, playing candy crush, TV on, music playing, reading or whatever. Then before I know it it is past my bedtime and I don't get enough sleep. I find it really hard to get out of bed in the morning if I don't have enough sleep, especially on these dark mornings. Bring on the sun.

[StarGazer]

Hi! Hope all is going well!

 

I'm here to wish you the best in kicking this challenge's butt.

[sozzielou]

My new checklist is designed and printed - I have attached the pdf.

 

Categories are fairly self-explanatory. "I spent 10 mins on diagram" refers to a personal diagram I drew up for myself in CBT sessions which covers all aspects of my life and reminds me of the factors contributing to a happy, healthy and well-balanced me. I can be prone to diving in to something new, focussing 100% on something at the expense of other activities. My diagram reminds me to keep a balance.

 

At the end of the first 2 weeks of the challenge,12 or more stars in all checklist categories will be rewarded with:

1. A new tub of protein powder in a different flavour.

2. A walk to the shop to buy a magazine.

 

 

Jan 14 sticker chart - 2 weeks.pdf

[PrincessHeather]

Sleeping is a huge problem for me too, I always go to bed with the intention of reading a chapter or two, but I'm always far too eager to keep going for "just one more." Best thing to do is unplug as much as you can for about an houre before bed, but that takes discipline. Good luck!

[sozzielou]

Valentine mission update

 

We have decided on a long weekend in London, probably including a trip to the theatre.

 

Plans are in motion: we have both booked Friday 14 Feb off work.

[FortBacon]

Valentine mission update

 

We have decided on a long weekend in London, probably including a trip to the theatre.

 

Plans are in motion: we have both booked Friday 14 Feb off work.

 

Very cool

[PrincessHeather]

Weekend in London sounds amazing! What might you see?

[sozzielou]

Week 1 update

 

1. Workouts

Successfully completed 5 x 30 minute workouts (3 strength and 2 cardio.) I had to take it easy Wednesday to Friday because Monday's barbell workout crippled me ... I think every muscle in my body ached and seized up!!!

 

2. Sleep

Have successfully slept properly, in the dark, without TV / radio / mobile phone games for over 7 hours every night.

 

3. Self-care

I made up a new sticker chart and have been filling it in. Only 1 star is missing in week one, and that was for exercise on Saturday. Other than the basic hosehold chores, I didn't do any exercise.

 

4. Valentine

So we decided to go to London for a long weekend. I have booked two nights at a hotel near the theatre district. So next we need travel arrangements and to choose what show to go and see.

 

Overall on course for an A and am enjoying getting back into my routine :-)

[WildColonialGrrl]

Nice work for the first week. I love the motivation! I might steal that and put it on a post it note somewhere I see it often!

[sozzielou]

Week 2 update

 

1. Workouts

Successfully completed 5 x 30 minute workouts (3 strength and 2 cardio.) Week 2 has been much less painful than week 1, I am definitely getting back into the swing of things.

 

2. Sleep

Have successfully slept properly, in the dark, without TV / radio / mobile phone games for over 7 hours every night.

 

3. Self-care

2 stickers missing this week, both in the "clean belly twice" category.

 

4. Valentine

Train tickets are booked!

 

Overall on course for an A and am enjoying feeling my body firming up after adding the holiday flab. Caught myself looking at my bum in the mirror this morning when I was getting dressed into my exercise clothes! As it's the end of the second week and I have achieved 12 or more stars in all categories from my checklist, I can reward myself with a walk to the shop for a magazine and a new tub of protein powder. I want a different flavour protein this time, I am thinking maybe vanilla. The chocolate one really doesn't taste very chocolatey!

 

[WildColonialGrrl]

Nice work this week!

I often add some extra cocoa to choc protein powder. Never chocolatey enough for me!!

[sozzielou]

I often add some extra cocoa to choc protein powder. Never chocolatey enough for me!!

Thanks for the idea, I will try it

 

I have reviewed my goals but not changed them so my sticker chart looks the same for weeks 3 and 4 as it did for weeks 1 and 2. Rewards for 12 or more stickers in all categories this time are:

(1) five new mp3 song downloads of upbeat music for exercise, and

(2) a candle with a calming scent to burn whilst relaxing.

[sozzielou]

Week 3 update

 

1. Workouts

Successfully completed 5 x 30 minute workouts (3 strength and 2 cardio.) Week 3 saw me get back to doing full academy workouts rather than just dipping in to bits here and there. My upper body aches more than my legs this week.

2. Sleep

Have successfully slept properly, in the dark, without TV / radio / mobile phone games for over 7 hours every night.

 

3. Self-care

2 stickers missing again this week, on Saturday I did not clean my piercing twice and I do not do any exercise.

4. Valentine

Theatre tickets are booked, we are going to see Disney's Lion King musical. I am REALLY looking forward to it. The theatre is less than a mile from the hotel so it will be easy and quick to get around.

 

Although I STILL have pain and restrictions of movement in my left arm I have noticed my arms feeling more "toned" and less flabby. Overall I am still on course for an A and am enjoying my routine. I got the vanilla protein powder (natural vanilla from myprotein.co.uk) and yesterday I mixed it with milk (usually I use water) in my new shaker cup (I love my new shaker cup) and it tasted great. Anyone who remembers Mini Milk ice-cream lollipops from childhood, it tastes just like one of those.

[sozzielou]

Week 4 update

 

1. Workouts

I have achieved 3 strength workouts and 2 cardio workouts this week. I am carrying on with the Academy workouts although time restrictions prevent me from doing the pullups and reverse crunches on deadlift day. I do include inverted rows in between my squats though. I've also been out for a 20-25 minute brisk walk at lunchtime a couple of times, when weather permits.I like feeling the sun on my face.

 

2. Sleep

Sleep is going well and I have managed to shut off my computer, TV and mobile every day and settle down to sleep. There was one night I didn't manage to sleep the whole 7 hours, but that was because I got woken up by noisy people and had some difficulty getting back to sleep.

 

3. Self Care

Three stickers missing from my chart this week; as mentioned above, one was for lack of sleep. One was for not cleaning my belly twice. I have noticed a pattern around Fridays and Saturdays not cleaning my piercing properly. I need to fix this habit. The other missing sticker was for no exercise (beyond the usual housework) on Saturday. This is also a pattern I need to work on. I need to think of an activity I can make a habit on Saturdays. So that makes 12 or more stickers in every category and so I have earned my new mp3s and candle. Time to start browsing amazon for some tunes!

 

4. Valentine

This week I did some research into local eating places and I made reservations at a restaurant for the night of the show. I am really looking forward to the trip. I have also (because I really am a nerd) made a spreadsheet listing all the itinerary (including reference numbers etc.) and listing clothes to wear and things to pack.

 

 

Overall I am really pleased with myself. I am not nearly so aching this week and that's good. I am feeling firmer in my arms but more wobbly in my belly. I am going to try giving up chocolate. Just a day at a time. I have been thinking about substitutes I can have should my chocolate cravings strike. I am allowing myself chocolate flavour protein powder (it's not very chocolatey but it is sweet and should help if a craving arises) and low-calorie hot chocolate drinks too. But no chocolate bars and no chocolate biscuits or cakes or cookies. I have plenty of good things to eat, I don't need that stuff. Honest.

 

So my checklist for the next two weeks will be changing. I have stopped taking meds for my shoulder so I can take "take my meds on time" off my checklist but it will be replaced with taking my supplements throughout the day and not all at once in the evening. Avoiding chocolate will be added to my checklist and "I slept 7 hours or more" will come off the checklist because I think my sleep habits are good enough.

[sozzielou]

New checklist was created but not attached - file size 400kb and upload limit of 200kb

 

Anyway at the end of the fortnight, 12 out of 14 stars in all categories will earn me a spa treatment of my choice.

[WildColonialGrrl]

Looks pretty good that week 4.

Do you just do just do you checklists in a spreadsheet or use an app or program?

[sozzielou]

Looks pretty good that week 4.

Do you just do just do you checklists in a spreadsheet or use an app or program?

 

Just a spreadsheet with boxes that I print on to a piece of paper and I award myself a shiny star sticker in each box when I achieve something. Like at school!

 

In other news, due to the terrible storms and flooding we have been having, looks like our train journey next week has turned into a bus journey. At least part of the way, anyway:

http://www.bbc.co.uk/news/uk-england-26062712

Whatever happens, it will still be a fun and memorable adventure!

[WildColonialGrrl]

Wow that is a dodgy looking rail line at the moment. Bus is cool!

Has it been nasty in your area? My mum is a pom and has joined a FB page about her old village in Kent and keeps showing me pictures of the floods there (...and that's the pathway we used to walk along to get the train to school! Etc.) and I read about a seal pup being launched well inland by a wave in Plymouth and needing rescue! I'll keep my 40C days thanks!

[sozzielou]

Wow that is a dodgy looking rail line at the moment. Bus is cool!

Has it been nasty in your area? My mum is a pom and has joined a FB page about her old village in Kent and keeps showing me pictures of the floods there (...and that's the pathway we used to walk along to get the train to school! Etc.) and I read about a seal pup being launched well inland by a wave in Plymouth and needing rescue! I'll keep my 40C days thanks!

 

Yeah, it's pretty bad here and is moving east. I live in Cornwall and the whole of Devon and Cornwall is now cut off from the rest of the country in terms of rail. Friday is definitely going to be an adventure!

[sozzielou]

Week 5 update

 

1. Workouts

I have completed 3 strength workouts and 2 cardio workouts this week. Still doing the Academy workouts although missing a few of the finishers because time is not on my side at the moment. The weather has been horrendous and I haven't been able to get out at lunchtimes, plus the weather means it takes longer for me to get to places.

 

2. Sleep

Good! 7+ hours every night and am definitely getting into the swing of shutting the electrical appliances off before I go to sleep.

 

3. Self Care

Another 3 stickers are missing from my chart this week, all on them for Saturday. The first one is for not exercising. I had a really active day planned but some missing paperwork meant I had to trash the whole house to locate the paperwork and then tidy up again. The second missing sticker was for not cleaning my belly twice. Because of said trashing and paperwork locating, I had a shower in the middle of the day and so one cleaning was all my piercing got. The third missing sticker was for spreading my meds/supplements through the day. I didn't. I cannot believe I have not eaten chocolate for a whole week. I never thought it was possible. But it turns out a lot of my cravings are either boredom or hunger. I have added a snack to my afternoon about 3:30pm-4pm which consists of about 1 inch of chopped cucumber, a chopped bell pepper and a little bit of cheese. That really makes a huge difference to my hunger and thus my cravings.

 

4. Valentine

Have bought and written out a valentine's card. Also have called the train company regarding the travel arrangements in light of the weather issues. The prospect of time spent transferring between trains and buses means I have had to rethink what I am going to wear and pack. I don't want to carry anything big or heavy and I need to wear comfortable layers for travel.

 

So very pleased and surprised with myself overall. I have not eaten any chocolate nor have I resorted to low-calorie hot chocolate to stave off a craving. I am amazed. I have kept up the workouts and even started adding weight to the barbell for bench press and push press which before my shoulder just could not take. Still not a back to normal shoulder but I am improving and so very chuffed.

[WildColonialGrrl]

Awesome on the chocolate avoidance!

Have an awesome weekend. Roll with the challenges and enjoy the company!

[sozzielou]

Week 6 update

 

1. Workouts

I have completed 2 strength workouts and 2 cardio workouts this week. Friday I did not do a workout but I got plenty of exercise walking around London, travelling (trains, buses and taxis combinations) and all the time I was travelling I was carrying a rucksack!

 

2. Sleep

No problems!

 

3. Self Care

A whole bunch of stickers missing this week:

• 3 cleaning bely twice stickers are missing (Tue, Fri, Sat)
• 3 spreading meds/supplements throughout the day stickers are missing (Fri, Sat, Sun)
• 2 avoiding chocolate stickers are missing (Tue, Sat) <- note: never two in a row!

So I have learned that when I am away I am not good at caring for myself. I think because I have my head full of other arrangements and too busy enjoying myself. I have done fairly well but have not earned my spa treatment for this fortnight.

 

4. Valentine

Despite the adventurous conditions, everything went pretty smoothly. We had to do a lot of changing from buses to trains to taxis but everything seemed well organised and we were looked after. Lots of free cups of tea!

The planning I did went well, the hotel was near the tube station and near the theatre, the nearest tube station had plenty of connections so we were able to get about easily and quickly. We had enough money to pay for taxis, snacks and things. My valentine thoroughly enjoyed himself and we had a wonderful long weekend. Back to reality with a bump!

 

[sozzielou]

Challenge Round Up

 

MISSION ONE: WORKOUT!

 

My goal was 5 x 30-min workouts per week. In 6 weeks I achieved 29 complete 30-min workouts.

Grade A achieved (A = 26+ workouts)

STR+2, DEX+1, STA+1

 

MISSION TWO:  SLEEP!

 

My goal was 7 hours every night with no TV, computers, radio, phone etc. In 6 weeks I achieved this on 39 days.

Grade A achieved (A = 30+ days with 7 hours’ sleep per night)

CON+2, WIS+1, CHA+1

 

MISSION THREE: CARE!

 

My goal was to build on last challenge’s checklist (sticker chart) by making it harder. In 6 weeks I achieved 31 days with a complete checklist.

Grade A achieved (A = 30+ days with a complete checklist)

CON+2, CHA+2

 

LIFE MISSION: VALENTINE!

 

My goal was to plan and go on a Valentine's day break. Despite the terrible weather and weather-related transport issues, the whole weekend was a success and both my Valentine and I had a wonderful weekend.

Grade A achieved (A = Everything planned and paid for)

WIS+1.5, CHA+1.5

 

I have learned quite a lot about myself this challenge. For example I am good at setting up new habits as part of my day-to-day schedule however when the day doesn't adhere to the schedule (eg. weekends, holidays) my habits fall down. Overall I have successfully completed the challenge with a Grade A and am feeling pretty pleased with myself!