Annyshay the Hobbit Nourishes Herself

[annyshay]

Integral Strength Assessment from 1/4/2016 (Beginning of Second Run Through)

 

The whole program is focused on quality (snappy > smooth > rough > broken) and ease (relaxed > solid > challenging > max effort).  Day 1 we try the hardest versions of the moves to get a baseline.  

 

Warm Up was like coming home.  Watched the video again and worked on perfecting my form.

 

Broad Jumps were smooth and solid.  My distance was 50.5" on the third attempt (most recent = 53.5" that was rough & solid)

 

Shrimp Squats were smooth and solid.  I can go down about halfway with much reduced wobble.  Behold...

 

 

Hollow Body Push Ups - smooth and solid, able to do 2 reps

 

Bridge - smooth and solid, able to get halfway up.  See?

 

https://youtu.be/Ron9xJWiWqQ

 

Chin Up - broken and max effort, basically I can still only get a scap pull with a little bend in my elbows

 

Inverted Press - broken and max effort, but I can go down 1/4 of the way

 

L-sit - broken and max effort, I can only keep my feet off the ground for a milisecond

 

Basically, I don't think I lost that much ground over vacation.    My plan is to combine week 1 and week 2 during this first week, so that I can finish the 8 week program in 7 weeks (going to the Caribbean in February, yay!).  Excellent... Let's progress like crazy, shall we?

[annyshay]

Day 2

 

Nourishing Eating - no screens, much hobbity munching (need to reign in the bad habits that resurfaced during vacation)

 

Eating the Moment experiment #1 - Distraction-Free Eating

 

Tonight for dinner, I made a simple (but delicious) meal of steak, sauteed zucchini, a raw carrot, and water.  I ate at the table with nothing to do except eat.  (I had a bit of music playing in the background)  I was surprised by how hard I had to chew the steak.  It got boring pretty quickly!  I was also surprised by my impulses to get up and do little chores (put away dishes, feed the cat, etc etc). Just eating seems so challenging!  Third thing I was noticed was how different the textures are between the four things I was consuming (steak-chewy, zucchini-soft and slick, carrot-springy and less chewy than steak, water-so smooth and cool).  I will try to stay mindful of my impulses to eat and do all sorts of other stuff.

 

Nourishing Movement - 2ISw1d5 (combining week 1 and 2 of the program this week to condense to a total of 7 weeks)

 

If you're not used to my tracking for integral strength yet, I tend to put my quality and ease descriptions behind a spoiler.  I try to make things as clear as possible, but please ask any and all questions!

 

2ISw1d5 - Practice Circuit

Warm Up

Three times through the following (~20 seconds per exercise)
Broad Jumps - smooth & solid x3
Step Back Lunge with a Hold - smooth & solid x2, then rough & solid
Push Up (plank down, knees up) - smooth & solid x3 (4 reps per round)
Bridge (top of head on ground) - smooth & solid x3
Chin Up (jump, hold, negative) - smooth & solid x3
Inverted Press (A frame with close feet) - smooth & solid x3
L-sit (1 foot on ground in tuck) - smooth & solid x3
Hollow Body (on both sides) - smooth & solid x3

Rest 2 minutes between circuits.

 

Over this week, I'll be ramping up the progressions to find which variation of each movement I will be training for the rest of the program.    So far, so good!

 

Nourishing Sleep - 30 minutes of bright computer light this morning (new light shipped today!), turning off electronics as soon as I post ~8:05pm

 

Keeping Track - I think I will start the headspace stuff next week for the PVP (lots of extra meetings and shenanigans this week)

- appropriate daily updates so far

- stay tuned for weekly update

 

Today I went grocery shopping, so hopefully we will be trending towards normal eating soon.  Also, many dishes were done. Adulting bonus points for me.

 

Happy Day 2 Everyone!!!

[Lilith]

Your shrimp squats look good! Seems like a challenging move to me! And funny how you notice so many new things by just mindful eating. I have to admit I also usually eat while watching series or something, so not paying 100% attention to my food. Maybe I should try to pay a little more attention too  

[Mrs Van]

Nice going Annyshay!

[raptron]

Very solid. Excellent costuming.

[KB Girl]

That cape! And especially that flex! Brilliant. 

[Mad Hatter]

Love it!

[Lara]

What!?... whatttt... ¡¡¡¡¿¿¿¿the Caribbean????!!!

 

 

Look at that batgirl! Loved the video.

[annyshay]

Your shrimp squats look good! Seems like a challenging move to me! And funny how you notice so many new things by just mindful eating. I have to admit I also usually eat while watching series or something, so not paying 100% attention to my food. Maybe I should try to pay a little more attention too

Nice going Annyshay!

Very solid. Excellent costuming.

That cape! And especially that flex! Brilliant. 

Love it!

What!?... whatttt... ¡¡¡¡¿¿¿¿the Caribbean????!!!

 

 

Look at that batgirl! Loved the video.

You guys are seriously the sweetest!  When y'all showed me the strength of my arms a few challenges ago... well I've been flexing more, heheh.

 

Re: Caribbean - Going on a boat with 8 other people for a week in February.  College friend and I are celebrating our birthdays.  Soooooooo excited!

[annyshay]

Day 3

 

Nourishing Eating - no screens, snacking is still off the rails :/

 

Nourishing Movement - active recovery day = LINDY HOP  There were SO MANY PEOPLE.  I blame the New Year.  But it was great to get back into the swing of things (heh).

 

 

Nourishing Sleep - yeeees, bright lights in the morning, screens off at 8

 

Keeping Track - hard to stay on top with my new screen rules and the crazy week of alllllll the meetings at work

[annyshay]

Day 4

 

Nourishing Eating - no screens, too much sweets

 

Eating the Moment Experiment #2 - have you ever sat and paid attention to the movements you make while eating?  Me either.  Last week on vacation, a friend told me that I look like a baby tyrannosaurus when I eat.  Obviously, this is a compliment to some and not others.    Still, today, I spent breakfast and dinner paying attention to what it felt like to bring food to my mouth, put my hands down, chew, and other motions required for eating.  Innnnnnteresting.

 

Nourishing Movement - 2ISw2d1 (jumping around as I promised...)

 

Warm Up

Three times through the following:

Broad Jumps - smooth & solid x3
Halfway Shrimp Squats (you guys my form is already so much better than last time) - smooth & solid x3
Halfway Push Ups - smooth & solid x3
Halfway Bridge - challenging & solid x3
Chin Up (Jump Halfway, Pull, Hold, Negative) - max effort, broken x3 ... I had to make REALLY sure that I still couldn't do these
Inverted Press (weight to front) - smooth & solid x2, challenging & solid (need to build my endurance up again)
L-sit (tuck) - max effort & broken x1, max effort & rough x2 - maybe some improvement here?
Hollow Body (face down) - smooth & solid x3

Took 3 minutes between circuits today cause I was tired. Yay, IS!

 

Nourishing Sleep - screens off at 8, doing great (want my light though!!)

 

Keeping Track - caught up here and in ze Red Book

- I also finally think I'm caught up on everybody's awesome challenges...

- now, to ambassador :/

[Son of Rylos]

Day 3

 

Nourishing Eating - no screens, snacking is still off the rails :/

 

Nourishing Movement - active recovery day = LINDY HOP  There were SO MANY PEOPLE.  I blame the New Year.  But it was great to get back into the swing of things (heh).

 

 

Nourishing Sleep - yeeees, bright lights in the morning, screens off at 8

 

Keeping Track - hard to stay on top with my new screen rules and the crazy week of alllllll the meetings at work

 

Swing of things  

 

Day 4

 

Nourishing Eating - no screens, too much sweets

 

Eating the Moment Experiment #2 - have you ever sat and paid attention to the movements you make while eating?  Me either.  Last week on vacation, a friend told me that I look like a baby tyrannosaurus when I eat.  Obviously, this is a compliment to some and not others.    Still, today, I spent breakfast and dinner paying attention to what it felt like to bring food to my mouth, put my hands down, chew, and other motions required for eating.  Innnnnnteresting.

 

Nourishing Movement - 2ISw2d1 (jumping around as I promised...)

 

Warm Up

Three times through the following:

Broad Jumps - smooth & solid x3

Halfway Shrimp Squats (you guys my form is already so much better than last time) - smooth & solid x3

Halfway Push Ups - smooth & solid x3

Halfway Bridge - challenging & solid x3

Chin Up (Jump Halfway, Pull, Hold, Negative) - max effort, broken x3 ... I had to make REALLY sure that I still couldn't do these

Inverted Press (weight to front) - smooth & solid x2, challenging & solid (need to build my endurance up again)

L-sit (tuck) - max effort & broken x1, max effort & rough x2 - maybe some improvement here?

Hollow Body (face down) - smooth & solid x3

Took 3 minutes between circuits today cause I was tired. Yay, IS!

 

Nourishing Sleep - screens off at 8, doing great (want my light though!!)

 

Keeping Track - caught up here and in ze Red Book

- I also finally think I'm caught up on everybody's awesome challenges...

- now, to ambassador :/

 

Shay, remember one thing... you don't have to do everything. We know you're Bat-Woman, but you don't have to be Wonder Woman and do all the things. Remember, you HAVE to (OK, should) make time for yourself. You have the Caribbean trip but not yet. You are making awesome strides with your IS revisit plus video is very nice

[Mrs Van]

You guys are seriously the sweetest!  When y'all showed me the strength of my arms a few challenges ago... well I've been flexing more, heheh.

 

Re: Caribbean - Going on a boat with 8 other people for a week in February.  College friend and I are celebrating our birthdays.  Soooooooo excited!

Oooh!! Wow! Enjoy!

[Mrs Van]

Day 4

 

Nourishing Eating - no screens, too much sweets

 

Eating the Moment Experiment #2 - have you ever sat and paid attention to the movements you make while eating?  Me either.  Last week on vacation, a friend told me that I look like a baby tyrannosaurus when I eat.  Obviously, this is a compliment to some and not others.    Still, today, I spent breakfast and dinner paying attention to what it felt like to bring food to my mouth, put my hands down, chew, and other motions required for eating.  Innnnnnteresting.

 

Nourishing Movement - 2ISw2d1 (jumping around as I promised...)

You are so busy with your own life, and still make time for others!

Eating like a small t.rex? Don't take it too seriously, but nice going on concentrating on how you eat.

[Lara]

[Lightning]

Your trip sounds WONDERFUL! You deserve the break!

Another great IS day. And while your arms do look great I noticed your quad muscles popping. Such a strong Hobbit!

[annyshay]

Swing of things

 

 

Shay, remember one thing... you don't have to do everything. We know you're Bat-Woman, but you don't have to be Wonder Woman and do all the things. Remember, you HAVE to (OK, should) make time for yourself. You have the Caribbean trip but not yet. You are making awesome strides with your IS revisit plus video is very nice

You're the best Calibre.  Let's go kick today's butt.  

 

You are so busy with your own life, and still make time for others!

Eating like a small t.rex? Don't take it too seriously, but nice going on concentrating on how you eat.

Awwww, thanks, Shieldmaiden!

 

Mwahahahahaha, exactly.

 

Your trip sounds WONDERFUL! You deserve the break!

Another great IS day. And while your arms do look great I noticed your quad muscles popping. Such a strong Hobbit!

  Thanks!!!!

[lucky fire dragon]

oooh, I missed so much!! 

 

All the glorious batwoman action    those shrimp squats look hectic, maybe I should try them too. You have awesome control on them already!

And all the smooth and solid   

 

Your excitement is wonderfully contagious And how exciting will be the Caribbean, that is awesome 

[mom2sjm]

Great challenge goals - i'm wanting to check out that book, sounds interesting!  And I keep seeing the GMB pop up everywhere.  I've seen the site but hesitate to purchase because I'm not good at following through with things I can do at home.  too many other things get in  my way (dishes, laundry, children...).   you've got the discipline though, I'm sure this will be another successful challenge!

[annyshay]

oooh, I missed so much!! 

 

All the glorious batwoman action    those shrimp squats look hectic, maybe I should try them too. You have awesome control on them already!

And all the smooth and solid   

 

Your excitement is wonderfully contagious And how exciting will be the Caribbean, that is awesome 

Not missing.  Saving the good bits for later.  

 

Much excitement.  

 

Great challenge goals - i'm wanting to check out that book, sounds interesting!  And I keep seeing the GMB pop up everywhere.  I've seen the site but hesitate to purchase because I'm not good at following through with things I can do at home.  too many other things get in  my way (dishes, laundry, children...).   you've got the discipline though, I'm sure this will be another successful challenge!

Thanks!  GMB has lots of free stuff on youtube if you want to play around with their type of movement without the commitment. Their unbreakable series is pretty super fun.

[annyshay]

Day 5

 

Nourishing Eating - did MUCH better with mindfulness of my choices, no screen

 

Eating the Moment Experiment #3 - Craving-Control Strategy (Mindfulness) - going into the physician's lounge is a trigger for me as there are lots of pastries laid out, today I took a deep breath and thought "I'm going to have a craving" each time I walked in.  I made my tea and watched the craving until it went away.  And, then I decided if and what I wanted to eat.  

 

Nourishing Movement - active recovery day - did this flow (Deep Release for the Shoulders and Neck) on doyogawithme, soooooo good

 

Nourishing Sleep - morning light for 30 minutes, electronics off at 8pm

 

Keeping Track - up to date, prepare for weekly summary and such in the near future

[lucky fire dragon]

sneaky hobbit being boss of cravings, well done!! Isn't it interesting how feelings come and go by themselves, given the time, even hunger, cravings and the like? I am so often fascinated by that.

 

Had some strong sweet cravings out of the blue this morning and 10 min later they were completely gone. Not if I would have given in too much... then they just keep wanting moar... but I didn't either, yay us

[RittenRemedy]

That's a very cool experiment with the cravings. Who thinks its a good idea to have a room filled with I'm assuming free pastries?? Oh, hobbits. There are rare occasions I'm glad I suffer if I eat that sort of food, but they are very rare.

[annyshay]

sneaky hobbit being boss of cravings, well done!! Isn't it interesting how feelings come and go by themselves, given the time, even hunger, cravings and the like? I am so often fascinated by that.

 

Had some strong sweet cravings out of the blue this morning and 10 min later they were completely gone. Not if I would have given in too much... then they just keep wanting moar... but I didn't either, yay us

It is odd how fleeting and strong they are.

 

That's a very cool experiment with the cravings. Who thinks its a good idea to have a room filled with I'm assuming free pastries?? Oh, hobbits. There are rare occasions I'm glad I suffer if I eat that sort of food, but they are very rare.

Free pasteries.  Not cool.

 

So, my fancy light was sent back to the sender due to an error at FedEx.  Made me a grumpy hobbit.  I mindfully took a pastry for emotional eating (heh).  It was delicious.  Now that is done.  I have to stay at work for at least a few hours today.  I may spend the time listening to Hamilton and drinking tea, like the revolutionary scruff I am.  

 

[Elastigirl]

Noooo, you have to wait on your light!  I love reading about how you are taking control of your cravings and learning to mindfully eat, and whenever you don't (like the pastry) you just acknowledge it and move on.