AthenaMM Stays Strong

[AthenaMM]

Main Quest: I started changing my life in April 2014, so almost two years ago now. I still have about 15-20 lbs I'd like to lose and other changes I would still like to make, so this year I'm continuing on. This is a journey and I've learned a lot about myself during it. One thing I've learned is that I have more (mental/emotional) strength than I thought. When I joined Nerd Fitness last year I started working on having the physical strength to match. I love feeling strong and I like the changes it's made in my body. So strength is my main quest for the first challenge of this year. Actually I've decided that my motto for the year is Strong, Brave and Kind, so I think I'm going to pick one of those as a theme for each of my challenges.

 

Quest 1: I really love the Simple & Sinister kettlebell workout. This year I would like to be able to complete the Simple Goals. So I'm going to continue doing S&S 5 times a week for this challenge and work on progressing to full TGU's and one-handed swings.

 

Measurement: A = 19-20 workouts, B = 16-18 workouts, C = 13-15 workouts, F = 12 or less workouts

 

Quest 2: Like a true assassin I want to be master of my body. To achieve that I want to work on pull-ups, push-ups and planks this year. For this first challenge I'm not going to worry about which of these I'm working, as long as I'm working. That way I can work around soreness or any other problems. I want to spend 5 minutes (as much of this as I need can be rest time) six days a week working on one of these.

 

Measurement: A = 23-24 times, B = 20-22 times, C = 17-19 times, D = 14-16 times

 

Quest 3: I also want to make sure that I'm up and moving enough, but I want to increase this a little bit from the last challenge. Instead of getting 10,000 steps a day, 6 days a week I want to average 10,000 steps for the week. This requires me to get a few more steps, but it also gives me more flexibility about when I get those steps.

 

Measurement: A = Average 10,000 steps all 4 weeks (Not sure how I'm handling the shortened last week of the challenge yet), B = Avg 10,000 for 3 weeks, D = Avg 10,000 for 2 weeks

 

Life Quest: I love to read, but I stick with popular fiction for the most part. This year I want to read 1 non-fiction or classic fiction book every month. This will help strengthen my mind and possibly other things depending on the book. So I will read either a non-fiction or classic book during this challenge

 

Measurement: A = Read 1 book, F = Did not finish a book

 

 

I don't have any diet quests, but I am doing something this month (and probably longer) it just isn't really something that can be tracked as a quest. As a reward for my 3 main quests I'm putting a dollar in a jar every time I complete one workout or 5 minute session and 7 dollars every week that I average 10,000 steps. For the diet part I have to "pay" a certain amount out of that jar for foods that I want to avoid. That way if there is something special I want to eat or something that I'm craving, I can have it as long as I "pay" for it. That will make me stop and think about whether the food is worth it and will keep me from extending a "celebration" (like I've done with the holidays). I've planned out the stuff I'm avoiding and the amounts that they will cost me. The cost depends on the calories as well as how much it will take for me to rethink eating the food. For example candy costs more for the calories than anything else, because I'll have a harder time resisting it. I really like this idea and I think it will really help me, especially since I know it's going to be a little tough after eating so much junk over the last couple of weeks. I haven't decided exactly what I'm spending the reward money on, but it will be something just for me.

[Machete]

S&S. Awesome. One of the best programs I have ever followed. What size 'bell are you using at the moment?

 

Do you happen to follow Master SFG Karen Smith on any social media? She has a very comprehensive Hardstlye Swing series on the Youtubes, and I pretty much read anything she posts on Girls Gone Strong.

[Elastigirl]

There you are, I kept waiting for you to post your challenge. Looks great. Love the dollar plan. I started up another kettlebell accoutabilibuddies group, it's in my sig.

[AthenaMM]

S&S. Awesome. One of the best programs I have ever followed. What size 'bell are you using at the moment?

 

Do you happen to follow Master SFG Karen Smith on any social media? She has a very comprehensive Hardstlye Swing series on the Youtubes, and I pretty much read anything she posts on Girls Gone Strong.

I'm using a 16kg for two handed swings and I'm working my way into TGU's with an 8kg. I haven't checked out any of her stuff I don't think, but I'm going to do that as soon as I finish posting on here, so thanks!

 

 

There you are, I kept waiting for you to post your challenge. Looks great. Love the dollar plan. I started up another kettlebell accoutabilibuddies group, it's in my sig.

Yeah, I was a little slow getting it finished this time. I always write up my challenge in Evernote and I've been working on it for about a week, but I kept changing things up. Apparently there are a LOT of things I'm wanting to change and do this year and I had trouble deciding where to start. I also waited around to see what would be posted about the changes.

[AthenaMM]

Day 1 - Monday, January 4, 2016

 

Quest 1: I did a 33 min. kettlebell workout today.

              2 sets of warm-up - 5 prying goblet squats (8kg), 5 3 sec bridges, 5 halos (8kg).   

              5 sets of 10 two handed swings with 16 kg.  

              5 sets of the first 1/3 of a TGU on each side with 8kg. I press the 'bell overhead, lever up onto my elbow and then onto my hand, then reverse it.

              3 sets of full TGU on each side with the shoe

              S&S Stretches

 

I only did a couple of kettlebell workouts last week, so I'm still not quite back to where I was. I'm close though. I only did 2 sets of the warm-up and I had to rest longer between everything, but I should be back to normal this week I think.

 

Quest 2: I spent 5 minutes working on my push-ups today. And I discovered that I've lost some of my progress from before and can barely do 1 real push-up. I did a few sets of incline push-ups.

 

Quest 3: This was grocery day so I got plenty of steps. I'm at around 14,700 right now, so that will make hitting my average easier this week. (I finished the day with 14,866)

 

Life Quest: I read part of "The 4% Universe" during lunch today. It's good so far and it was nice to relax and read. I usually check my e-mail and maybe goof off on my tablet, but reading was a lot more relaxing.

 

There is now $2 in my jar. There are a couple of pieces of candy from Christmas left and it was VERY difficult not to eat them today. I didn't want to spend the money though, since I'd just put it in there. So far it seems like this is going to work. 

[Waldgeist]

Perfect first day.

[peelout]

Stopped by for a visit.  I like the money jar idea.  It's a great visual w/ associated action to remind the brain of the "way it is now".  It's actually the "cue" part of the cue, routine, reward part of developing a habit.

[Elastigirl]

Awesome start.I haven't done shoe TGUS in a bit, I should do some.They are great drills

[AthenaMM]

Perfect first day.

Thanks!

 

 

Stopped by for a visit.  I like the money jar idea.  It's a great visual w/ associated action to remind the brain of the "way it is now".  It's actually the "cue" part of the cue, routine, reward part of developing a habit.

It works well as a cue and as a reward, so it's very helpful. I make a point of putting the dollar into the jar as soon as I've done the workout so that I'm connecting the reward to doing the workout.

 

 

Awesome start.I haven't done shoe TGUS in a bit, I should do some.They are great drills

Thanks! I think once I can FINALLY do the TGU's with the KB it will be a while before I do them with the shoe again! It is a great drill and I realized today that I haven't dropped the shoe even once since I started back working out last week. I'm just ready to be done with the shoe and move on.

[AthenaMM]

Day 2 - Tuesday, January 5, 2016

 

Quest 1: I did a 24 min. kettlebell workout today.

              2 sets of warm-up - 5 prying goblet squats (8kg), 5 3 sec bridges, 5 halos (8kg).   

              5 sets of 10 two handed swings with 16 kg.  

              5 sets of one full TGU on each side with the shoe.

              S&S Stretches

 

I was sore today from the push-up work yesterday so I skipped using the 'bell with the TGU's today. Hopefully I'll be fine tomorrow, though I'm pretty sore tonight so I may not be.

 

Quest 2: I spent 5 minutes working on pull-ups today. I worked on hangs instead of negatives or assisted pull-ups. My chest and arms were sore so I thought that was the best plan. It did a great job of helping me stretch everything out.

 

Quest 3: I have over 10,000 steps right now. I'll have to pick up a little more of the slack later in the week if I want to be as lazy on Sunday as I usually am. (I finished the day with 10,390)

 

Life Quest: No reading today. Hubby was off work so we spent the day together.

 

 

After today there is $4 in the jar and I haven't spent any out of it. It hasn't been too difficult so far (though that candy is still there, calling my name) but I know that's because it's early in the challenge and my motivation is high. I still think this is a good plan. I'm never going to even try to eat perfectly all the time, but by attaching a real, immediate price to the less healthy stuff, it makes me stop and think before I eat. 

[Machete]

Try it with a cup of water. It forces you to remain slow and stable, and to really control the movement.

 

[jrosto]

Awesome challenge my friend, I'm very glad that you are also going for owning the Simple of S&S this year.  I am very excited to see that vid

 

Increasing your steps is another ambitious goal because when I see the number of steps you already I go "Wow"!

 

First push up last year, conquering Simple this one.  Very significant progress my friend.  I know you can do it.

 

Machete, I've been a fan of yours for awhile.  You are right, Karen Smith is great.  She personally helped me achieve my first pull up.

[peelout]

I just noticed you are at 71% of your wt goal.  Awesome.  

 

It works well as a cue and as a reward, so it's very helpful. I make a point of putting the dollar into the jar as soon as I've done the workout so that I'm connecting the reward to doing the workout.

According to Duhigg, a habit is only created once there is a craving for the reward.  I think its great you are focusing on the dollar after the w/o.  I've discovered my "craving" becomes stepping on the scale each morning and anticipating the change.  Unfortunately that may also be a downfall.  At the start of each year when I prep for kayak season and drop my wt from the 175 its usually at around the end of the year to my "ideal" wt of 164, I get highly motivated as the scale drops.  I never have a problem dropping the wt.  But my motivation for working out drops a lot when I reach the wt.  The reward is gone.  There is nothing exciting about seeing the scale stay the same even if it is right where I want it to be.  Maybe I need to mentally focus on finding a different reward.

[peelout]

Any more money in the jar?  I'm going to steal that idea for one of my future habit changes.

[AthenaMM]

Try it with a cup of water. It forces you to remain slow and stable, and to really control the movement.

 

This is an excellent drill idea! I am so going to end up dumping water on my head though. I'll try it tomorrow!

 

 

Awesome challenge my friend, I'm very glad that you are also going for owning the Simple of S&S this year.  I am very excited to see that vid

 

Increasing your steps is another ambitious goal because when I see the number of steps you already I go "Wow"!

 

First push up last year, conquering Simple this one.  Very significant progress my friend.  I know you can do it.

 

Machete, I've been a fan of yours for awhile.  You are right, Karen Smith is great.  She personally helped me achieve my first pull up.

Thanks, jrosto! I keep thinking I might not be able to complete the Simple goals this year and then I think, surely I can when I have 12 MONTHS to work on it!

 

 

I just noticed you are at 71% of your wt goal.  Awesome.  

Thanks!

 

 

Any more money in the jar?  I'm going to steal that idea for one of my future habit changes.

Yes and no. I added $2 and then took out $3. Oh well, it was worth it!

[Machete]

This is an excellent drill idea! I am so going to end up dumping water on my head though. I'll try it tomorrow!

 

Hot coffee. More incentive not to drop it. Haha

[AthenaMM]

Day 3 - Wednesday, January 6, 2016

 

Quest 1: I did a 32 min. kettlebell workout today.

              2 sets of warm-up - 5 prying goblet squats (8kg), 5 3 sec bridges, 5 halos (8kg).   

              5 sets of 10 two handed swings with 16 kg.  

              2 sets of the first 1/3 of a TGU on each side with 8kg.

              5 sets of full TGU on each side with the shoe.

              S&S Stretches

 

My chest is almost back to normal today, but my triceps are VERY sore. It only hurt when I was getting in and out of lockout position with the KB during the TGU, though. After a couple of sets I decided I was probably doing more harm than good because it hurt a lot no matter what I tried, so I went back to the shoe.

 

Quest 2: I spent 5 minutes working on planks today. I was a little afraid that it would hurt my triceps but as long as I got into the plank position a certain way it didn't.

 

Quest 3: I have over 11,000 steps right now. I'll probably end the day with enough to cover a lazy Sunday, as long as I get 10,000 every other day. (I finished the day with 11,238)

 

Life Quest: I completely forgot to read today. I didn't have time for a leisurely lunch and that is my planned reading time at the moment.

 

I put $2 in the jar today, but I wanted some junk food this afternoon so I took $3 back out. I had some really good chocolate though so it was worth it.

[AthenaMM]

Hot coffee. More incentive not to drop it. Haha

Definitely not on the first try!! 

[AthenaMM]

Day 4 - Thursday, January 7, 2016

 

Quest 1: This was a kettlebell rest day. I forgot that when I said I'd try the TGU with a cup of water, Machete! I'll try it tomorrow.

 

Quest 2: My triceps are still pretty sore, but I worked on wall push-ups today. It was still push-ups and it counted toward the mini as well. I couldn't do as many as I should have been able to, my triceps just couldn't take it.

 

Quest 3: I have close to 12,000 steps so far. I shouldn't have any trouble averaging 10,000 this week. I walked on the treadmill for 30 minutes today, but that was just to make up for not walking the dog this morning. (I finished the day with 12,084)

 

Life Quest: Ugh! I forgot again. Once again I was busy and ate a quick lunch, but I still should have read some. I've now set a reminder on my phone, so hopefully I'll stop forgetting this.

 

Only $1 added to the jar today since it was a KB rest day. But I didn't have to take any out!

[jrosto]

I'm glad I'm not the only one who got DOMS from push ups.   My triceps are also like "WTH have you done?"

[peelout]

Another successful day for Athena.  As usual.

[Elastigirl]

Reading your thread always inspires me to get more steps in. You're braver than I am (or more skilled) if you attempt the water glass TGU

[AthenaMM]

I'm glad I'm not the only one who got DOMS from push ups.   My triceps are also like "WTH have you done?"

Oh yeah, I'm with you there!

 

Another successful day for Athena.  As usual.

Thanks!

 

Reading your thread always inspires me to get more steps in. You're braver than I am (or more skilled) if you attempt the water glass TGU

Or maybe dumber, because I did it and ended up dumping water on myself! 

[AthenaMM]

Day 5 - Friday, January 8, 2016

 

Quest 1: I did a 36 min. kettlebell workout today.

              3 sets of warm-up - 5 prying goblet squats (8kg), 5 3 sec bridges, 5 halos (8kg).   

              5 sets of 10 two handed swings with 16 kg.  

              1 set of full TGU on each side with a cup of water on my fist. Why did I let Machete talk me into this?!

It went fine on the first side, but the cup wobbled on the roll-up. I managed to stop before it fell though. On the other side it fell during the roll-up. I caught the cup before it dumped all the water but it still ended up all over my shirt. After cleaning up, I tried again and managed to do the TGU on that side without dumping the water (I refilled the cup). I did these first so that my arms would be as fresh as possible.             

              5 sets of the first 1/3 of a TGU on each side with 8kg.

              2 sets of full TGU on each side with the shoe.

              S&S Stretches

 

This was the first day since I started back with my kettlebell workout that I felt like I was back to where I was before the holidays. I did the full warm-up as well. My triceps were still sore, but not enough that it affected my TGU's.

 

Quest 2: I spent 5 minutes working on pull-ups today. My triceps are still a little sore, so I thought I'd give them another day off. I worked on doing assisted pull-ups with the band, though I still can't get my chin over the bar. I also did some hangs to stretch my arms out.

 

Quest 3: I ended the day with 11,640 steps. I actually don't even have to get 10,000 steps tomorrow to hit my average.

 

Life Quest: I read more of The 4% Universe during lunch.

 

I put $2 in the jar today, but took $1 out. At least the candy is gone now!

 

 

Day 6 - Saturday, January 9, 2016

 

Quest 1: I did a 32 min. kettlebell workout today.

              3 sets of warm-up - 5 prying goblet squats (8kg), 5 3 sec bridges, 5 halos (8kg).   

              5 sets of 10 two handed swings with 16 kg.  

              5 sets of the first 1/3 of a TGU on each side with 8kg.

              3 sets of full TGU on each side with the shoe.

              S&S Stretches

 

Still feeling like I've gotten back to where I was. Triceps are still a little sore, but it's a really tiny bit.

 

Quest 2: I spent 5 minutes working on push-ups today. Even though my triceps are still a little sore I needed to get some done for the mini. I did my AMRAP for knee push-ups and worked on table push-ups (I'll do the AMRAP for those tomorrow).

 

Quest 3: I have about 8,000 steps right now. I don't have to get anymore to average 10,000 for the week so I haven't decided if I'll try to get the last of them or not. EDIT: I decided to walk around the livingroom and finish getting my steps. I ended the day with 10,258.

 

Life Quest: I read more of The 4% Universe during lunch.

 

I put $2 in the jar today and did not take any out.

 

By the way, I did the character/epic quest creation and here it is. I'm sure I'll add more to it later, but it's started at least.

[Elastigirl]

Oh yeah, I'm with you there!

 

Thanks!

 

Or maybe dumber, because I did it and ended up dumping water on myself! 

LOL, I vote braver.I may try it when it's warmer. Right now the idea of accidentally dumping water on my already cold body is more bravery than I have, but in the spring, or maybe when we are in Hawaii.