LadyShello battles the Unquiet Dead

[Shello]

 

OK.  This will be my 6^th challenge.  I’ve worked on a lot of habits during past challenges, working on some more than once.  The goal is to create habits so that each challenge I can build from habits already created.  Instead, I am finding as soon as I focus on a new habit, I lose sight of the previous habits and lose ground.    However, each time around working on a habit does usually promote some improvement in the habit after the challenge.  Baby steps.

 

The problem with this challenge is that there are too many things that I want to focus on.  With that many things I can’t actually focus on any of them.  A choice will have to be made but I also don’t want to sacrifice any progress already gained. 

 

Here is the list of my current goals:

·         Running/5K training

·         Strength Training – Kosama group classes, then Neila Rey?

·         Sleep – getting up early, hitting snooze less

·         Hydration – increase water, decrease diet soda

·         Diet – Limit dumbassery but keep it sustainable

·         Mobility – Work on ankle mobility and general stretching

 

So I’ve decided to structure this challenge a little differently and try something out.  If it works, then I’ll maintain this challenge structure in future challenges to keep in check on previously built habits. 

 

My main quest hasn’t changed.  I ultimately am still aiming for weight loss though my focus is on function and making sustainable healthy choices. 

 

My motivation continues to be to free myself from myself and to set an example for my daughter but it is evolving.  Rather than trying to get away from what I was, I feel like I am starting to be drawn towards what I will become.  

[Shello]

Goal 1 – Escape the Zombie Apocalypse

I will be signing up for my first 5K this summer.  It will be the end of August at the Minnesota State Fair and my training begins here.  My priority over the summer will be 5K training.  I can’t currently even run ¼ mile.  I’ll be using the Zombies Run 5K training app to begin with. 

This is 3 days a week.  Barring any injuries there should never be a missed run since I have 7 days to fit in 3 runs. 

+4 STA, +1 DEX

 

Goal 2 – Stay Alert

Last challenge I worked on going to bed earlier.  That goal was the most successful of the challenge.  This is part 2 of the continuing saga.  The goal this time will be getting up earlier in the morning and using less snoozes to do it.  You might not believe this but currently my alarm goes off at 5:20 and I usually do not get up until between 6:30 and 7:00 (or even later).  Most of those snoozes I don’t even remember.  I think I hit the button in my sleep.  It drives the Mr crazy too.  Just like last challenge, this goal will be incremental, getting up earlier and using less snooze time each week.   The alarm will be set at 5:20 on week days.

Week 1:  up at 6:40          total snooze time 1:20

Week 2:  up at 6:30          total snooze time 1:10

Week 3:  up at 6:20          total snooze time 1:00

Week 4:  up at 6:10          total snooze time :50

Week 5:  up at 6:00          total snooze time :40

Week 6: up at 5:50           total snooze time :30

I plan to continue this in the off weeks after this challenge so that I will be getting up between 5:30-5:40

+2 CON, +2CHA

 

Goal 3 – Forage for Food

 This is not a new habit but if I learned anything from the last challenge it’s that I need to have a goal for eating right or it won’t happen.   I need to be more accountable for food choices.  Last challenge I started recording my meals here in my challenge thread.   It worked to some extent as I did think about having to report bad choices.  But I need some goals to hold myself accountable too. 

 

The challenge before last I was grain free after lunch for 5-6 days a week.  This was a little too strict as I was trying to recover from the holiday excess.  I think 4 days a week will be a good goal for this.  But even allowing some grains for dinner I still need to make sensible choices throughout the day and for the type of grains I am eating. Focus is on less processed in general and keep up the volume of veggies.

 

 

No grains past lunch 4/week; sensible food choices throughout

+2 WIS, +2 DEX

 

EDIT: making sensible choices throughout is not a SMART goal and it is not doing the work I need it to do to turn around these bad habits.  I think I will re-evaluate this goal weekly to fine tune what my focus is depending on the previous week's challenges.  

[Shello]

Maintain: This is the new part.  I want to be able to keep an eye on habits-in-training.  These are habits I have already worked on and don’t want to slide backwards.  I will reserve 1-2 stat point to award for maintaining these goals.  I will use the challenge thread to hold myself accountable though they will not necessarily be graded weekly or with the stringency of the other goals. 

Hydration – drink 72oz water a day

Sleep – bed time maintained at 10:30-10:45 on weeknights, 11:30-11:45 on weekends

Mobility – proper stretching after runs, mobility on rest days, and I suppose stretching after strength training

Strength – maintain a strength workout schedule.  Minimum is 2 days a week  but depends on the content. (Neila Rey is less intense and more days a week, Kosama group fitness is more intense so less days a week) For this challenge I will be partaking in the Kosama group classes until my temporary membership expires after the 3^rd week.  The remaining weeks are TBD.   

+1 WIS, +1 TBD 

[Shello]

Reserved for Goal 1 Progress

Run 3 days/week

 

 

Week 1: This went phenomenally well.  I looked forward to getting my runs in and I haven't died yet. A+

Week 2: Thank goodness for this goal.  It's the only one I am getting straight A's in.  All 3 missions completed. A+ 

Week 3: Another great week. A+ 

Week 4: Rinse and Repeat. A+ 

Week 5: A+ 

Week 6: A+

[Shello]

Reserved for Goal 2 Progress

Stay Alert/get up on time

 

 

Week 1: So far so good.  Up on time each work day. A

Week 2: slept in 2 days. C 

Week 3: Only slept in on the first weekday.  That day is always difficult, but only slept in 1 additional snooze. A- 

Week 4: Slept in 2 days again. But now sleeping in a little on monday seems the norm so this feels like a B

Week 5: Never hit the 6:00 wake up time even once.  F 

Week 6:  Was I even trying? F

[Shello]

Reserved for Goal 3 Progress

No grains after lunch 4/week; sensible food choices throughout

 

 

*Week 1: No grains for dinner x4

not stellar.  I did manage grain free dinners x4.  Not the most sensible choices on a couple days that had disastrous results on the scale.  According to week 1 goals this is a pass: A

 

**Week 2: No grains for dinner x4, stay under 1390 calories (+/- 5%) at least 6 days

Only had no grains 3x - B

Stayed under calorie limit 5 days, 1 day was above but within 5%.  Pass A-

 

***Week 3: No grains/starchy carbs for dinner x4, stay under 1390 calories (+/-5%) at least 6 days. Cheat day can't exceed 1800 calories

This week went very well.  I never went over calorie limits except 2 days, 1 hardly over at all and the other day was just at 5% over.

Macros were good except for one exceptionally high carb day.  A- 

 

****Week 4: 5 days at 1375 calories, 1 high calorie day at 1800, one travel day with 1600 calories. Watch macros. 

I think the only day that I went over was Saturday while travelling, but since that is practically impossible and I still aimed for this goal and came close, This is a pass.  A-

 

*****Week 5: So far this is working really well so I'm going to stick to it.  Calories at 1410 (MFP suggestion) each day.  Still watching macros.  I'll allow 500 extra calories to be assigned something throughout the week in at least 200 calorie increments (to exclude using an extra 100 for 5 days in a row).  For example, this could be another 1800 day and a 1500 day or two 1650 days.

Met the goal 5/7 days The weekend was a bust.  C 

 

*** ***Week 6:  1410 calorie limit each day.  2 high calorie days: Friday allowed an additional 100 calories, Saturday allowed an additional 250 calories.  

All good - except for the weekend.  B

[Shello]

Reserved for maintenance Goal Progress

 

Hydration â€“ drink 72oz water a day

Sleep â€“ bed time maintained at 10:30-10:45 on weeknights, 11:30-11:45 on weekends

Mobility â€“ proper stretching after runs, mobility on rest days, and I suppose stretching after strength training

Strength â€“ maintain a strength workout schedule.

 

Week 1: on track for the most part.  Hydration fell apart over the weekend but I am still mindful of it and making the appropriate effort.  

Week 2: slightly less on track.  Again, hydration was rough over the weekend.  Less mindful so this needs more attention this week.  Only attended 1 strength training. 

Week 3: Better.  Hydration on the weekend was good, sleeping was on target.  Still only got 1 strength session in.  I had a 2nd scheduled but Sunday's schedule was way more booked than I had anticipated.  

Week 4: Pretty good week.  All is sticking as habit.  It was tough while traveling but I expect all to go back to normal right away - except sleep.  That habit can go wrong easily.  I'll have to pay close attention this week.  

Week 5: Another solid week.  

Week 6: Hydration a little week, bed time OK except over weekend, mobility ok, strength good.  

[DarK_RaideR]

Following already and wondering what you'll come up with

[Salivanth]

I've managed to kick the snooze button myself, and my advice is to just start at half an hour. Really, the difference between getting up after 3 snoozes and INFINITY snoozes is pretty minimal. If you have a "Cannot snooze beyond this point" mechanism, it may as well be earlier rather than later. I find that I had diminishing returns after 3; three was enough to make sure my brain got accustomed to having it's usual snoozefest Plus, it's easier for your tired mind to keep track of, too. Perhaps give that a try during "Week Zero" before the challenge actually starts, and see how it goes. If it doesn't work, you can always try the original plan.

[Shello]

I've managed to kick the snooze button myself, and my advice is to just start at half an hour. Really, the difference between getting up after 3 snoozes and INFINITY snoozes is pretty minimal. If you have a "Cannot snooze beyond this point" mechanism, it may as well be earlier rather than later. I find that I had diminishing returns after 3; three was enough to make sure my brain got accustomed to having it's usual snoozefest Plus, it's easier for your tired mind to keep track of, too. Perhaps give that a try during "Week Zero" before the challenge actually starts, and see how it goes. If it doesn't work, you can always try the original plan.

 

My problem is that I don't usually even remember the first 3 or 4 snoozes.  This morning, for example, I wanted to be up at 6:20 at the latest.  The alarm started going off at 5:30 and the 6:20 snooze alarm is the first one I remember.  I hit the button the other times presumable in my sleep.  

[Salivanth]

My problem is that I don't usually even remember the first 3 or 4 snoozes.  This morning, for example, I wanted to be up at 6:20 at the latest.  The alarm started going off at 5:30 and the 6:20 snooze alarm is the first one I remember.  I hit the button the other times presumable in my sleep.  

Move your alarm to the other side of the room. It's pretty hard to get up, cross the room, shut off the alarm, cross the room again, and get back into bed all in your sleep.

[Shello]

I like to have a glass of light chocolate soy milk in the morning before I leave for work.  It's just enough to carry me over until I actually eat breakfast, or lunch.  I've identified it as a source of additional sugar that I don't really need but I haven't really cut it out yet.  Recently I've been having a hard time finding it.  But I found a substitute yesterday that I really like.  

 

 

                                       calories           carbs              sugar               protein              fat

Soy milk                            90                  16                       14                  3                     2

Fairlife choc milk              140                 13                       12                13                     5

 

It has more calories and still has a lot of sugar but holy moly protein.  I've also been looking for a way to get more protein in.  

 

Thoughts?

[Salivanth]

 

I like to have a glass of light chocolate soy milk in the morning before I leave for work.  It's just enough to carry me over until I actually eat breakfast, or lunch.  I've identified it as a source of additional sugar that I don't really need but I haven't really cut it out yet.  Recently I've been having a hard time finding it.  But I found a substitute yesterday that I really like.  

 

 

                                       calories           carbs              sugar               protein              fat

Soy milk                            90                  16                       14                  3                     2

Fairlife choc milk              140                 13                       12                13                     5

 

It has more calories and still has a lot of sugar but holy moly protein.  I've also been looking for a way to get more protein in.  

 

Thoughts?

 

Are you tracking your calories? If so, you can just make up for the 50 calories later in the day.

If not, you should focus on that, rather than worrying about 50 calories. MyFitnessPal is what I use to track stuff; it's quite convenient, though you'll need to get a scale for weighing stuff. 

[Toshimi]

Have you tried switching alarm clocks? it helped me some just not having the same sound... also if it's not right next to your bed? 

 

I was looking for the alarm my old room mate had... (it bounced all over the room) but here are some other ones that wont go off unless you're good at doing puzzles in your sleep... or shooting a laser at it, or standing on it... 

 

i dont think i could sleep through this...

 

 

here are 20 alarms to get you out of bed...

 

[Shello]

Are you tracking your calories? If so, you can just make up for the 50 calories later in the day.

If not, you should focus on that, rather than worrying about 50 calories. MyFitnessPal is what I use to track stuff; it's quite convenient, though you'll need to get a scale for weighing stuff. 

 

I pay attention to overall calories but also to macros.  I do use MFP but only intermittently.  For the most part I eat the same rotation of foods.  I use MFP when I change things up.  Overall, I have a goal of 120 or so grams of protein and I average only 80-90.  My goal for carbs is between 100-150g, preferably closer to 100g.   At the same time, as long as calories are under 1390 or so I am not that strict about the macros either.  Although, maybe for the purposes of this challenge I should be more strict about it.  

[Shello]

Have you tried switching alarm clocks? it helped me some just not having the same sound... also if it's not right next to your bed? 

 

I was looking for the alarm my old room mate had... (it bounced all over the room) but here are some other ones that wont go off unless you're good at doing puzzles in your sleep... or shooting a laser at it, or standing on it... 

 

i dont think i could sleep through this...

 

 

here are 20 alarms to get you out of bed...

 

 

Those are some pretty vicious alarm clocks.  I kind of like the laser one.  Some of those ones with puzzle pieces seem pretty dangerous.  My luck I would lose a piece and not be able to turn it off.  

[Salivanth]

I pay attention to overall calories but also to macros.  I do use MFP but only intermittently.  For the most part I eat the same rotation of foods.  I use MFP when I change things up.  Overall, I have a goal of 120 or so grams of protein and I average only 80-90.  My goal for carbs is between 100-150g, preferably closer to 100g.   At the same time, as long as calories are under 1390 or so I am not that strict about the macros either.  Although, maybe for the purposes of this challenge I should be more strict about it.  

In that case, there should be no problem changing drinks. That counts as "changing things up", so you can use MFP to make sure you're not overdoing it calorie-wise. 

[deftona]

Following again for more excellent progress Lady Shello!

[Shello]

Ugh.  Somewhere I got sidetracked.  For my first challenge I focused a lot on diet choices.  I found something that worked and I ate the same thing for dinner for at least a whole challenge, if not more.  I was successful with my goals and I didn't really get bored.  My family got bored.  Eventually, I started trying new things and rotating them into the regular menu rotation.  I used MFP religiously during that process to keep on track.  A lot of things didn't work but I a lot did.  Now I am not using MFP very often.  I am using some sort of gut feeling about where I am at and following general rules - less grains, grains earlier in the day rather than later, less processed, more veggies - but I now realize that I am just not ready to follow that gut feeling.  It does me wrong.  

 

I have been on a big jimmy Johns sub sandwich kick this week.  I used to get the sub, take away some of the bread to improve the grains to protein ratio, and I never ordered the cookie.  I have become lazy.  I eat the whole sandwich and I've been ordering the cookie.  I decided to use MFP to check on yesterday's choices and holy chocolate chunk, Batman.  The cookie itself is 400 calories>!  What was I thinking?   

I will either have to reign in my chocies again or use MFP more religiously this challenge.  This craziness ends now.  

[deftona]

  I decided to use MFP to check on yesterday's choices and holy chocolate chunk, Batman.  The cookie itself is 400 calories>!  What was I thinking?   

I will either have to reign in my chocies again or use MFP more religiously this challenge.  This craziness ends now.  

 

Urgh, welcome back to the MFP dark side! I had the same realisation as you, that I can't trust my intuition if I let my inner fat girl control my menu. Especially as my inner fat girl is still very much on the outside too! 

[Shello]

Urgh, welcome back to the MFP dark side! I had the same realisation as you, that I can't trust my intuition if I let my inner fat girl control my menu. Especially as my inner fat girl is still very much on the outside too! 

 

You've just described me quite accurately!   Once we slay the inner (and outer) fat girls then maybe we can save our intuitions and rely on the force rather than MFP...  Someday. 

[Salivanth]

Yep. There are some people who can simply eat intuitively. I am not one of those people either. If I had my way I'd probably eat around 3,000 calories a day, and 2,150 is my bulking number.

I refer to myself as a fat guy who has forced himself into a thin guy's body by sheer force of will. It's certainly not my natural state of being. But that won't stop us from being at the weight we want; we just need to always count calories.

[Balthazar]

hey shello

 

loving the look of the challenge this time round, very definitive - it really demonstrates how much you have learned about yourself throughout the last challenged

[Shello]

hey shello

 

loving the look of the challenge this time round, very definitive - it really demonstrates how much you have learned about yourself throughout the last challenged

 

Welcome back, stranger.  I;m still doing some thinking around the food goal.  It's not necessarily a very SMART goal, or at least only part of it is.  I've done this before but it's obvious to me that I need to focus there.  

 

I'll be keeping my eyes open for your next challenge... 

[Shello]

Did I mention that i am officially registered for my first 5K?  It's the end of August so I have all summer to train for it - I will need all of that time too.