Ems 9.0. Hey girl, focus on the process.

[Ems]

Hey sexy nerd peeps!

This is my ninth challenge (where does the time go!) and after chilling with the Adventurers and roaming around with the Rangers its time for me to hang out with the mighty assassins. I feel like I've hit a bit of a plateau lately and I need to shake things up, refocus and shift my perspective (maybe to upside down in a free standing handstand one day, that would be awesome). I've danced my entire life and absolutely love it (a lot of ballet, a bucket load of contemporary/modern, and the odd bit of tap, breakdancing and hiphop thrown in for good measure) and now teach it professionally. I've been very focused on fitness over the past months which I can feel has benefited my dancing, and now I want to explore this more deeply and get back to the grooviness. That's where you guys come in

 

 

 

MAIN QUEST: DROP FAT*. KEEP MUSCLE.

* OBVIOUSLY NOT ALL OF IT, SINCE SOME IS REQUIRED TO, YOU KNOW, STAY ALIVE

 

The fitness side of my life is really good. Exercise is built into my days, partly through my job, and partly through my personal trainer, my own dance training, and my fondness for rowing (ergo right now, back on water in the future). I love exercise, I genuinely enjoy it and it has become a rewarding habit that needs little willpower. This is not the case with nutrition. I know this is what needs to change in order to drop the fat. Right now I am at 32% body fat, but rather than giving myself a specific number to aim for as I've done in the past, I'm going to take a leaf out of The Beard's book, and just focus on the process of bringing it down. 

 

  

 

#1. Hey girl, eat to support, not to destroy. More than half the challenge days are days.

My diet is much better than it used to be, not fully Paleo as I still eat dairy, but lots of veggies, protein and no carbs other than the odd cracker. I've also got into the habit of tracking my food, and a good day gets a smiley face This goal is simple - more smiley faces than not. All food will be tracked in my battle log, goal is 22 or more :)s.

 

#2. Hey girl, no sugar on more than half the days this challenge. 22 days or more.

This is a goal I share with Endor over in the Rangers. We are both getting in our own way with sugary nonsense, so are teaming up to kick some ass!

 

Side quest. Hey girl, get your assassin on!

I am really excited by the 6 week skills challenge, I think its a genius idea. I can do a pistol squat on both legs, only mastered it very recently and it felt amazing! I'd love to be able to get my reps up, and just have a play around with other things, work on my splits and handstands, yoga poses etc. The phonebook is a fantastic resource, so excited to level up and learn from you wonderful people.

 

                                                         

 

 

One more thing. Some of you may have noticed the hey girl tag or the pictures of Ryan Gosling littered throughout this thread. I am a big Gosling fan, partly because I think he is a truly talented actor, and partly because he's very easy on the eye He has been my challenge theme for a few now, and never ceases to be motivating. Please feel free to post any Ryan gems you may come across during this challenge.

 

                                            

 

 

Here's to an assassiny 6 weeks!

[Nuala]

Welcome! Will you participate to the dance-off group too?

[Blaidd]

i almost didn't find you with you popping over to the assassins But i did.

 

Good luck xx

[Ems]

Welcome! Will you participate to the dance-off group too?

 

Thank you! Ooh yes, definitely. Let's throw some shapes!

[Ems]

i almost didn't find you with you popping over to the assassins But i did.

 

Good luck xx

Sorry B, it was a last minute decision - but congrats on seeking me out! I'll post my new thread in my old thread now. Thank you, you too! xx

[mitch_dee]

Woot Ems is here!

 

and I'm not the only one who is excited

[Ems]

Woot Ems is here!

 

and I'm not the only one who is excited

 

Yey Mitch! How are you doing?

[Endor]

Assassin! Run for your lives! 

 

How great are pistols?! I tried these for the first time last week too! Maybe we're actually the same person in parallel universes

 

I've got your back on this one girl, stay with me red 3

[Ems]

Assassin! Run for your lives! 

 

How great are pistols?! I tried these for the first time last week too! Maybe we're actually the same person in parallel universes

 

I've got your back on this one girl, stay with me red 3

 

Haha! Well you can now Mr Ranger Conditioning Squash Beast! I think that must be the only explanation Thanks man, stay on target!

[Ems]

It always surprises me how difficult it is to get back on track after some time off the wagon, even when I'm tired of being off the wagon! I had to constantly remind myself that I was off the sugar this week (didn't manage it totally, but both days were a conscious decision rather than crumbling to temptation so I think that's something). I do feel better for my cleaner diet, although some carbs have started to creep in here and there. I've been finding it really difficult over the past few months to stick to my better standard of nutrition that I had last year, and its so frustrating! I keep comparing myself to the Emily of that time and how easy she seemed to find everything, which I know is not helpful. I guess novelty had a bit to do with it last time, and that's not really the case this time around. So rather than worry too much about the carbs, I'm going to concentrate more on the no sugar. I am determined not to let Endor down, or myself, and no sugar does eliminate a lot of carbs. That said, I have Easter to contend with, so some days will be deemed sugary days, probably Sunday and Monday as I know we have family stuff then.

 

On the plus side, training is going very well. We've had some really gorgeous April weather over here in the UK, not massively warm but very sunny. My trainer runs a fitness bootcamp on Tuesday evenings which I can't normally go to because of work, but I'm off for Easter now so I went! It was really tough, but part of it we did outside and it was so beautiful you were almost able to forget the pain in your body...almost . I also tried out the stretches for the assassin mini challenge, held each of them for 2 minutes, much longer than I usually do and I could really feel the difference. I'm pretty flexible and do a lot of stretches daily, but I've got lazy on duration so this was great. I also tried the pistol squat holds and could do those pretty well too . I had training again yesterday, and boy can I feel it today! He devised a horrible little core circuit - planks on a swiss ball (feel on the floor, elbows on the ball drawing little circles), followed by pendulums on the TRX, finishing with double crunches with a 5k plate - arrggghhh! The good news is my abs are definitely there, I can feel them every time I move. Now all I need to do is get rid of the fat covering them and I'm sorted!

[Endor]

It always surprises me how difficult it is to get back on track after some time off the wagon, even when I'm tired of being off the wagon! I had to constantly remind myself that I was off the sugar this week (didn't manage it totally, but both days were a conscious decision rather than crumbling to temptation so I think that's something). I do feel better for my cleaner diet, although some carbs have started to creep in here and there. I've been finding it really difficult over the past few months to stick to my better standard of nutrition that I had last year, and its so frustrating! I keep comparing myself to the Emily of that time and how easy she seemed to find everything, which I know is not helpful. I guess novelty had a bit to do with it last time, and that's not really the case this time around. So rather than worry too much about the carbs, I'm going to concentrate more on the no sugar. I am determined not to let Endor down, or myself, and no sugar does eliminate a lot of carbs. That said, I have Easter to contend with, so some days will be deemed sugary days, probably Sunday and Monday as I know we have family stuff then.

 

On the plus side, training is going very well. We've had some really gorgeous April weather over here in the UK, not massively warm but very sunny. My trainer runs a fitness bootcamp on Tuesday evenings which I can't normally go to because of work, but I'm off for Easter now so I went! It was really tough, but part of it we did outside and it was so beautiful you were almost able to forget the pain in your body...almost . I also tried out the stretches for the assassin mini challenge, held each of them for 2 minutes, much longer than I usually do and I could really feel the difference. I'm pretty flexible and do a lot of stretches daily, but I've got lazy on duration so this was great. I also tried the pistol squat holds and could do those pretty well too . I had training again yesterday, and boy can I feel it today! He devised a horrible little core circuit - planks on a swiss ball (feel on the floor, elbows on the ball drawing little circles), followed by pendulums on the TRX, finishing with double crunches with a 5k plate - arrggghhh! The good news is my abs are definitely there, I can feel them every time I move. Now all I need to do is get rid of the fat covering them and I'm sorted!

This is getting spooky! I know exactly what you mean, I keep thinking back to when I was 78kg and 16% BF, I wish I'd kept closer notes on what I was doing, but really I think that was basically no alcohol and no sugar. I've also had to remind myself not to be too hard on myself and look back further to when I started out. I looked at my first progress pics, big changes since then. As we progress we raise our expectations of ourselves, it's good to be tough on yourself sometimes but don't let it bring you down, you're still doing really well

 

That core circuit sounds awful!! I feel your pain, I had to do sets of 15 hollow rocks, felt like someone had been punching me in the stomach for the next 2 days! Great work on the stretching, I'm very bad at doing that consistently so good for you getting it done

[Ems]

This is getting spooky! I know exactly what you mean, I keep thinking back to when I was 78kg and 16% BF, I wish I'd kept closer notes on what I was doing, but really I think that was basically no alcohol and no sugar. I've also had to remind myself not to be too hard on myself and look back further to when I started out. I looked at my first progress pics, big changes since then. As we progress we raise our expectations of ourselves, it's good to be tough on yourself sometimes but don't let it bring you down, you're still doing really well

 

That core circuit sounds awful!! I feel your pain, I had to do sets of 15 hollow rocks, felt like someone had been punching me in the stomach for the next 2 days! Great work on the stretching, I'm very bad at doing that consistently so good for you getting it done

 

Well Imust say its really helpful to a have a parallel universe transatlantic twin to go through all of this with! Fortunately I have challenge and battle log notes from my leaner days and it was just that - minimal sugar and carbs, lots of veggies, protein and the odd bit of dairy. What you said about raising expectations is spot on though. I am a million miles from the Emily I used to be, and I do need to remember that at times like this. Thank you so muuch dude, the support really means a lot (especially since I know you are not one to let me get away with things Aw hollow rocks are brutal! How is the foot feeling these days? All healed?

[Endor]

Foot is not stopping me doing things but does get sore sometimes, I've sort of accepted that I'm getting older and a few aches and pains are par for the course. Thanks for asking

[Ems]

Foot is not stopping me doing things but does get sore sometimes, I've sort of accepted that I'm getting older and a few aches and pains are par for the course. Thanks for asking

 

Glad to hear it, and you are welcome

[Ems]

Week 1 review

 

Almost at the end of week 2 and I just realised I never did this. Whoops. Oh well, better late than never! 

 

#1. Hey girl, eat to support, not to destroy. More than half the challenge days are   days.

Hmmm, a few too many carbs for me to be really happy, but I'm going to ease myself in to a certain extent this week as I've been really struggling with food lately. So far, 4 days out of 7, so on track for over half.

 

#2. Hey girl, no sugar on more than half the days this challenge. 22 days or more.

This has been really hard, but I'm very pleased with 4 sugar free days. There were some really close calls, especially earlier on in the days, but if I managed to make it to the end of the day, it was easier to not give in and ruin the whole day.

 

Side quest. Hey girl, get your assassin on!

I've really enjoyed concentrating on different things as part of this guild. I did the stretches as part of the first mini challenge, and was planning to do more, but I've been plagued by horrendous DOMS due to gym shenanigans. Excited to continue.

[Ems]

Everything hurts. Well, not everything, my head and neck and feet are fine. Hands are pretty good too. But everything else! Arggghhh! I can feel all the individual muscles protesting every time I move. Especially my legs and bum. That will be the one legged squats with a 35kg weight, and those ATG squats AMRAP in 30 seconds...and those 80kg deadlifts,...plus, the kettlebells. So many kettlebells. My arms and chest, especially my triceps. Blame it on the presses, TRX madness, the cleans, the dumbells.

 

And do you know what? I LOVE IT!! Because this is what progress feels like

[Chris-Tien Jinn]

Hi, Ems!!!!  You sound like Indiana Jones!!!  But be happy 'cuz you earned it.  Right now, my legs are joining in the liturgy of stiffness and good-type pain.

[Ems]

Hi, Ems!!!!  You sound like Indiana Jones!!!  But be happy 'cuz you earned it.  Right now, my legs are joining in the liturgy of stiffness and good-type pain.

 

Haha, thank you! Its a good type of pain

[Chris-Tien Jinn]

Oooohhhh - Indy.  Good day. 

[Ems]

I have found the cure to DOMS! Do MOAR exercise! I had another session with my PT on Friday morning, and it was SO HARD. My trainer was having none of it though, which I love him for. My muscles screamed all the way through the lunges, the cleans, the skipping, the half burpees...but by the end, I felt amazing! Tired, but gorgeously loosened up and limber. It was beautiful. On Thursday I'd been unable to bend down to get a saucepan (managed it in the end, but boy was it a challenge. Still, I wanted my eggs badly enough to go through it). Then on Friday I skipped through the house, did a few bodyweight squats just because I COULD. Love it My triceps are still not happy bunnies though, they ached so much they actually woke me up last night. Weird. But maybe it means one day I'll be able to do something like this:

 

 Which would be sweet!

[Ems]

[Ems]

WEEK 2 REVIEW

 

#1. Hey girl, eat to support, not to destroy. More than half the challenge days are    days.

Not a great week this week, I think I went on a Eastery sugary holiday, as I was aware that it was my last week off before I started back at work. Not going to beat myself up about it, just going to nail Week 3! There's a nerdy chart on my bedroom wall to prove it - picture to follow (if I can work out how to upload it!) 2 days this week, so 6/14 so far. Not over half.

 

#2. Hey girl, no sugar on more than half the days this challenge. 22 days or more.

A very sugary week, not feeling good for it, but Easter temptations are behind me now so that hopefully should make things easier. Only 2 sugar free days, so 6/14.

 This is just...not good enough.

 

 

Side quest. Hey girl, get your assassin on!

This week was plagued by severe DOMS so no mini challenge shenanigans for me. My balance is very good though, so  I don't think missing this week will hurt me too much in the long run. On to week 3!

 

 

 Week 3 must be better.

[Endor]

Week 1 review

 

#2. Hey girl, no sugar on more than half the days this challenge. 22 days or more.

This has been really hard, but I'm very pleased with 4 sugar free days. There were some really close calls, especially earlier on in the days, but if I managed to make it to the end of the day, it was easier to not give in and ruin the whole day.

Yes!!! Excellent

 

#2. Hey girl, no sugar on more than half the days this challenge. 22 days or more.

A very sugary week, not feeling good for it, but Easter temptations are behind me now so that hopefully should make things easier. Only 2 sugar free days, so 6/14. This is just...not good enough.

Nooooo! Come on girl, keep up, I whooped your ass with 8 from 14!!

 

Do 5 from 7 this week and you will get back over the 50% mark mmmkay? 

 

Get some snacks ready, I'm keeping boiled eggs in the fridge and a small tin of almonds is travelling around with me. If I get desperate I'm having a banana or a mandarin. 

 

Come on Ems, I know you can do it, stop making excuses, it's only 5 days this week. 

 

I'm changing my Avatar back for you for the rest of this challenge. Time to Transform, you got the touch!

[Ems]

Yes!!! Excellent

 

Nooooo! Come on girl, keep up, I whooped your ass with 8 from 14!!

 

Do 5 from 7 this week and you will get back over the 50% mark mmmkay? 

 

Get some snacks ready, I'm keeping boiled eggs in the fridge and a small tin of almonds is travelling around with me. If I get desperate I'm having a banana or a mandarin. 

 

Come on Ems, I know you can do it, stop making excuses, it's only 5 days this week. 

 

I'm changing my Avatar back for you for the rest of this challenge. Time to Transform, you got the touch!

 

You are a complete legend. Thank you so much for this, needed this kick up the butt! I will not let you or your avatar down - I do have the touch!

[Ems]

Close call at work today -  visited the afternoon biscuit temptation station - but managed not to get off the metaphorical train - win!