[RxLady] A prescription for change - 1st challenge!

[RxLady]

Hello All!

  My first challenge!  I am nervous to be posting and participating (can you believe I am almost 30 and NEVER used a forum before?!) but excited and hoping that it will be the much needed jump start to finally make some changes. For a little background, I work as a pharmacist in a small-ish community hospital.  I gained a lot of weight during school (studying a lot and not exercising enough!) and got up to 210 lbs.  Since then, I have managed to come back to 188 and maintain right around there with mostly jogging and some diet modifications, but I have since hit a plateau (so to speak - I DID read the "plateau" article) and need a push to dig further into fitness. I am interested in bodyweight fitness, as well as getting back to jogging and yoga (which I used to do at least weekly).  My biggest hurdles are inertia (hah, get it?) and my sweet tooth, which is seemingly insatiable. Here is my challenge: 

 

Main Goal:

  5% body weight lost over 6 weeks (goal weight: 179)

(Measured in lbs lost) A = 9-10, B = 7-8, C = 6, D = 5, F = 4 or less

  

Mission 1 (+3 STR):

  Complete beginner body weight circuit 3x weekly (alternatively, may use a Simple Beginner Weight Routine I have found - I tend to get bored easily so this might keep it interesting!)

(measured in sessions) A = 18-16, B = 15-13, C = 12-10, D = 9-7, F = 6 or less 

 

Mission 2 (+2 STA, +1 DEX):

  Pick jogging back up at least 2x weekly and add in sprint/jog 4x throughout the jogging session (Sprint 15 seconds, jog 60 seconds): goal distance is 2 miles each jog (previously was up to 3 miles)

(measured in sessions) A = 12-11, B = 10-9, C = 8-7, D = 6-5, F = 4 or less

 

Mission 3 (+3 CON):

  Eat 1 purely paleo meal a day, in addition to keeping the other meals healthier.  I like the idea of the paleo diet, but there are a few things I am hesitant to part with, like my daily yogurt, and peanut butter/apple time! 

(measured in meals) A = 42-39, B = 38-35, C = 34-31, D = 30-27, F = 26 or less

 

Side Quest (I know it's my first challenge, but I think this is doable!):  I recently purchased a Groupon for Barre Classes in my area, and I would like to use up all three classes at some point during this challenge.  One class may replace a jogging or strength session, as long as the class is focused on that particular area. I bought the groupon with a girlfriend of mine, so I am hoping this will be motivating and refreshing if I start to get bogged down. 

 

My motivations: Improve self image, sick of procrastinating (the "what if" factor is huge with me), and (to be completely cryptic) 164. Also, look sassy for my upcoming California trip in September!

 

Life Quest (+1 WIS):  I am debating taking a certification test within my field but have yet to decide if and when I am doing this, so my goal is to complete one chapter of the study material (if not more) and see how it goes.  Either way, the material is good review.

 

Now, if anyone would like to help me out with these details, that would be super:

  I assume there a difference between this initial thread and a daily log? If so, a daily log would be helpful, and how do I make one?!

  And other "use of forum" tips would be great.  How embarrassing, but I'm just going to go with it! 

 

EDIT: Weeks 4-6 - additional 5 stat points will be awarded if the following goals are met:

  Mission 1: Continue BBWW, but increase reps/timing as needed to keep exercises challenging - additional +2 STR

  Mission 2: Jogging - continue 2 sessions per week, at least 2 miles and with sprints - additional 1+ DEX (for sprints and stretching afterwards to work on speed/agility/flexibility). 

  Mission 3: Paleo meal - if all remaining meals are achieved - additional +1 CON

  After completing 6-week challenge, including participating in message boards - additional +1 CHA

[NicTheRugger]

Congrats on the weight loss so far! That's really impressive.

 

Your goals seem solid, and I think that you're going to do really well on the challenge! I think it's especially great that you're moving forward in logical steps! (I also agree with you on the paleo thing. I would do it, and it seems super interesting, but I really don't want to give up my bread and cheeses! Grilled cheese= my favorite meal)

 

From what I noticed, it looks like people have both a "Battle Log" and a "Challenge Log." I assume that the challenge log reports on things like your progress throughout the quest with your missions, if any really awesome/bad developments have happened, etc. The Battle Log is a place where you report your daily workout or foods, if you wish to do so. I'm also a forum n00b, so I won't be able to help you out with that, unfortunately. We can learn together!

 

Best of luck with the challenge!-- Not that you need it!

[Blaidd]

Congrats on the weightloss so far. 

 

You might notice that i added a scouts tag to your thread.  This is not to pigeonhole you into a guild (that's your choice at the end of the day) but rather to bring you to the attention of one of their ambassadors.  You have goals that are in line with things that they focus on and they should be able to support, motivate and advise you during your challenge.  You're also welcome to pop into their Tavern and introduce yourself to them. Don't forget you're also welcome to drop me a line anytime too.

 

Good Luck

AB xx

[cartwheelskeleton]

Peanut butter and apples is one of my all-time favorite snacks! I actually made almond butter last week as an alternative (you literally just put toasted almonds in a food processor for about 15 minutes--no other ingredients needed!), and it's quite good.

Good luck with your certification! One thing I've found that's useful for me when I'm studying/learning material is writing a summary of what I've read. I figure if I can write out what I've read in my own words, it means I understand it. Plus, it's a good way to make the info stick ;]

[caolan]

One pale meal per day sounds like a good way to get started.  I might try that in the next challenge myself.  Let us all know how it goes!

[cn3wton]

I think your goals are very good. Not overburdening yourself, and setting up for lasting change.

 

 

Good luck

[CelebrateCeleste]

When you go to Barre class, I'll be very interested to know how you like it. I've seen some tempting local ads.

[RogueWelkin]

Hey RxLady, I’m RogueWelkin Ambassador for the Adventurer’s.

Starting off with one Paleo meal a day is a great idea, doing small steps is the way you want to do it, don't want to jump in whole hog as that can create some issues. I will second the suggestion for trying Almond Butter instead of Peanut Butter. Although I'll admit that if you use too many almonds at once it can take a bit more than 15 minutes to make (unless that's just my food processor not being up to the task, but it doesn't seem to have issues dealing with it).

 

I would definitely say that your challenge seems like a good fit for the Scouts or the Assassins. If you want to chat with any of them to get some help with your goals you can head to the general chat threads for the Scouts or the Assassins.

 

You might also fit in over at the Adventurers, we focus on diet as well as a mix of exercises and you'll find a lot of people there with similar goals to your own. If you’re interested in finding more tips, stories, and motivation from Adventurers that have similar goals to yours head on over to the Adventurer’s Tavern where you’ll find people always willing to chat. If you’d like to talk to me you can either check out my current challenge or pm me on the board. If you have any questions on how to use the forums, check out this tutorial. I’ll be following your topic here as well so you’ll probably see me again anyway. I’ve also created an accountabilibuddy group just for Level 1’s called Rogue Squadron Recruits. Feel free to check it out if you want to get and provide support with other Level 1’s.

 

Good Luck!

[Hazard]

Hello RxLady!

 

I’m Hazard, a Guild Leader for the Assassins.  With your interest in bodyweight fitness you have goals similar to what many in our guild work on, and we'd love to help you reach those goals!

 

If you ever have any questions or need help with anything, I'll happily assist you.  An easy way to get my attention is to use the quote button at the bottom right corner of any of my posts.  I have the forum setting turned on to alert me when somebody uses that button to quote me in their reply.   You can also get in touch with me by posting on my own challenge topic, or by using the forum private messenger system (the envelope button at the very top of the screen).

 

Here is a link to more information about the Assassin Guild.  And here is a link to the Assassin Phonebook with a list of various exercises/skills that guild members are working on for this challenge, as well as links to their challenge topics.  There are numerous other people in the Assassin’s guild who you can also get help from.  I recommend stopping by the Assassin's Den – a general chat thread in the guild forum – and introducing yourself. 

 

In any case, the Assassin Ambassadors and I will stop by here from time to time to check in and see how you're doing.   Best of luck!

[Aces3000]

Excellent goals. I'm also trying to do one Paleo meal per day during this challenge, it just seems like a more reasonable way to go. I'm looking forward to tracking your progress!

[Ryoko]

Congrats on your current weight loss! I'm looking at taking a professional certification for my field down the line too - perhaps that's something we'll share as a mutual goal in the future.

 

Best wishes on your goals, from a fellow Red Pill! I look forward to seeing your progress!  

[RxLady]

Peanut butter and apples is one of my all-time favorite snacks! I actually made almond butter last week as an alternative (you literally just put toasted almonds in a food processor for about 15 minutes--no other ingredients needed!), and it's quite good.

 

 

 

Starting off with one Paleo meal a day is a great idea, doing small steps is the way you want to do it, don't want to jump in whole hog as that can create some issues. I will second the suggestion for trying Almond Butter instead of Peanut Butter. Although I'll admit that if you use too many almonds at once it can take a bit more than 15 minutes to make (unless that's just my food processor not being up to the task, but it doesn't seem to have issues dealing with it).

 

 

I've always wondered about almond butter, and I like almonds, so not entirely sure why I haven't tried it up until now!  I recently purchased Nom Nom Paleo (book) and I haven't gotten all the way through it, but the author alludes to some nut butters in there. I am thinking there are recipes to be found, although it sounds like not much of a recipe is needed!  Thanks for the comments! 

[Balthazar]

one paleo meal a day sounds like a smart way of getting started

[RogueWelkin]

I am thinking there are recipes to be found, although it sounds like not much of a recipe is needed!  Thanks for the comments! 

 

It's all about what you want to do with it. I found a recipe online to make honey roasted almonds, and then I just ground those up into a butter...it was amazing. 

[Shello]

Great job on your weight loss so far.  One (of the many) thing I love about NF is that there are so many things to learn about different ways to get a work out in or to increase the intensity.  No matter where you are in your fight, there is something here for you.  It's especially great for getting through that plateau. 

 

I know others have said it but almond butter sounds good to me too.  If you are interested in Paleo, peanut butter is evidently on the no fly list; almond butter is approved. 

 

best of luck to you - I'll be seeing you outside of the Matrix...

[Anaticula]

Welcome to the wonderful world of forum posting. From what I've seen most people use a battle log to record their exercise each day and the challenge thread to post about things that apply to their challenge goals.  Personally I use the challenge thread for both, but I'm not keeping track of time spent doing laps or reps.  

 

Good luck with your challenge.

[RxLady]

Mini Quest 1: (+1 WIS at the end of 6 weeks)

 

Is your overall quest achievable (over a short or long period of time)?  Is it reasonable?

 

5% body weight seems very reasonable to me.  It’s 9-10 lbs over 6 weeks, which is 1.5 lbs (ish) per week (using 10 as the goal weight lost). 

 

Do your 3 quests all build towards your main quest in little ways, or are you taking on too much? Do your quests have sub-quests or is it just one thing to focus on?

 

I think my plan will give me at least 30 minutes of exercise, 5x weekly.  This is in addition to the walking I already do, and any extra activities I choose to do on my day 6 (resting day 7).  I also think each goal is progressive in the number of reps I can work up to or miles I can jog, so hopefully they will help me reach my goal more as I can workout longer.   Each quest has only one objective, which keeps my plan clean and easier to follow.

 

Are your main goals realistic? Can you scale them to smaller steps to fit your life better, even if it will make it take a little longer to achieve them?

 

I think where I started for a main goal is realistic.  I am hoping I can keep up the 1+ lbs per week weight loss of achieve them, but I will be satisfied if I get close.

 

Are your goals able to be measured and tracked?  What will you use to track them?

 

I have created a calendar for checking off each daily activity and indicating which days are “weigh-in†days for the duration of the challenge. They are very measurable (each goal essentially being a pass/fail objective) and I work really well with visual aids, so I think this method will work very well.

 

How are you grading your goals?  Are they pass/fail (“every dayâ€, “not even once over the six weeksâ€)?  Is there a reward for the effort, or are you only grading yourself on whether or not you “lose the weight†or “run the distanceâ€?

 

Each goal is essentially a pass/fail for that particular day, but I am using a grading system to assess how I did for the whole challenge.  My main goal doesn’t currently have a grade system, but I think I will add one.  I plan to look further into the individual stats and assign some stat rewards for this challenge, hopefully over the next week and my main goal will probably be an “A-F†grading system for number of pounds lost.

 

What is your plan for continuing/altering/grading those goals if you become ill or injured?

 

If I should become ill or injured, I think the grading system would stay the same since it applies to the entire challenge, not just day to day activities.  I would likely substitute days or shift my schedule by a few days if needed.  On my calendar I have left most weekend days open for extra activities or rest days, so if I need to use those days as “catch-up†I will. 

 

Did you take into consideration any special occasions (Labour Day, Independence Day, birthdays, anniversaries, etc) that may occur during the challenge?  What modifications do you need to build into your goals for those?

 

I actually have 3 trips planned during this challenge, which I did consider when making my goals and whether or not to participate.  I think I will be able to still complete my exercises as laid out, and again for my trips I have shifted a couple of days around on my calendar to accommodate, but not skip!  Since I am using jogging/running and body weight strength training as my exercises I will be able to do these anywhere, whether it’s out in the woods for my camping trip, or in the hotel when I go to San Francisco.  I am also going to a professional conference, but they have a built in 5k so I will be participating in that to cover one of my jogging days. J

 

Do any of your main goals conflict with each other? Will one goal make it hard to do another?

 

No, all of my goals are independent of each other but all will help me work toward my main goal.

 

Do you already have the time in your schedule to actually complete the goals you’ve set?  If not, what are you planning to do to make time for them?

 

I have time in my schedule to complete my jogging/strengthening sessions so I don’t think finding time will be a problem.

 

Are you trying to build multiple habits, or is all your energy focused on your main quest?

 

I am testing out the Paleo diet as a habit, but it is also working toward my main quest.  I have jogged previously, so I know I can establish this habit again.  I am trying to get into a habit of strength training but this will also help my main quest, so I have a combination of trying to build a habit and completing my main quest.  

[RxLady]

From what I noticed, it looks like people have both a "Battle Log" and a "Challenge Log." I assume that the challenge log reports on things like your progress throughout the quest with your missions, if any really awesome/bad developments have happened, etc. The Battle Log is a place where you report your daily workout or foods, if you wish to do so. I'm also a forum n00b, so I won't be able to help you out with that, unfortunately. We can learn together!

 

 

I found the Battle Logs and made one! Thanks for the comments. If you haven't found it yet (and want to make a battle log), let me know and I will point it out!

[Kailer]

Great job doing your first mini-Challenge with Blaidd so early on!! We'll be looking for great things from you

 

Hi RxLady! My name is Kailer and I am an Ambassador. That means I am here to help you make the most of your first Six Week Challenge! Welcome to NerdFitness – great new users like you are what keeps this place going strong

 

If you have any questions at all I am here to help you. One question you’ll ponder during your first six weeks is which guild to choose next time. Myself, I’m a proud Scout! That’s part of why I stopped by your thread – you’re interested in endurance sports, just like us. If you ever need help, answers, or high-fives from other people interested in cardio sports, come by our Tavern! The link is in my signature.  Of course, no matter which guild to which you are drawn I’ll be here to help you!

 

Let me know if I can do anything to help. If you feel discouraged or confused at any point during this Challenge I suggest you get in touch with myself or another Ambassador (regardless of guild!) before throwing in the towel. You have made a great choice coming to NF and we are here to help you succeed!

 

You've have a lot of Ambassadors stop by! Just remember we are all here for you.

[Balthazar]

Hey RxLady

 

Just thought I'd pop by to see how you're getting on?

[RxLady]

Hey RxLady

 

Just thought I'd pop by to see how you're getting on?

 

Things are good so far!  One paleo meal a day is good, although I've found my combinations are a bit limited at the moment, since I'm just getting into it and not too creative yet... But no complaints on the meals so far.  

 

Thighs are crazy sore!  I might have to adjust my second day for jogging this week to give them a little break and make sure I can do all my goal strength training tomorrow.  

 

Thanks for dropping in! 

[Balthazar]

My pleasure, another option would be scale back your jogging rather than moving it. That way you are still doing something, and any things better than nothing

And working the body can help cure the soreness quicker

[RxLady]

My pleasure, another option would be scale back your jogging rather than moving it. That way you are still doing something, and any things better than nothing

And working the body can help cure the soreness quicker

 

It's like you read my mind! I posted in my Battle Log that I am biking today instead and jogging on Saturday. Bodyweight circuit as planned tomorrow!

[Anaticula]

Sounds like things are going pretty well, even if you are a bit sore, keep up the good work!

[T2sarahconnor]

Outstanding week so far! 100% Paleo is hard. I love that you are just trying to hit one each day. You will find the right balance for you! I am do a modified version now. I still allow hard cheese, and small portions of rice and potatoes at dinner. Unfortunately I consider wine Paleo!