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Chrille_sthlm | Creating good habits (2016:1)


chrille_sthlm

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This time the focus will be on building good habits as it is the foundation for my change.

 

I will keep this simple, but not to easy.

 

Goals

  • Cleaned up eating / LCHF, paleo - minimize intake of sugar and starches (every day during this challenge)
  • Drink water - drink recommended amount of water (every day during this challenge)
  • Exercise - outdoors or at the gym (3x week during this challenge)

Why? This is to (1) get back on track (weight, BF% etc) and (2) build habits for more challenging goals (e.g. strength goals etc).

 

Good luck to all Rangers out there!

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

Thanks Raxie,

Re. the food I think I have to evaluate myself everyday, am I following the recommendations (e.g. NF on Paleo, dietdoctor.com). Well, so far I have been successful. Re. water, I drink a lot of coffee so having a large glass of water with every cup would cover most of my need.

So you attended NF Camp? How was it? What is you key take aways (except friends and becoming more active within the community)?

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

That's a great idea (re: making sure you have water with your coffee) - can't wait to see your updates on that!

 

I did! It was frankly one of the best experiences of my life.  The "headmasters" were all exceptional and I learned quite a bit.  My biggest takeaway was mobility focused - most of the sessions I attended were with Kate G of Fit For Real Life and Jonathan Mead of Uncaged Human and I realized that while I've been doing a lot for my fitness, bringing back "functional fitness" and overall mobility is exceedingly important for both every day activities and injury prevention.  Michelle Tam of Nom Nom Paleo was there and also did some food demos which really helped me get my batch cooking skills in order.  And Maddie Burkey of Mad Wellness also spoke a lot about how treating your food differently affects how your body processes it and stores the food (ie - if you're stressed when you're eating your body is slightly in fight or flight mode which can affect how the food travels through your body) which had a big impact on me as well.  I know a lot of people had really personal and amazing experiences with Amy Clover and her talks on self image and dealing with depressions but I didn't end up being able to make it to any of her session.

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--- UPDATE WEEK 1 ---

  • Cleaned up eating / LCHF, paleo - OK
  • Drink water - OK
  • Exercise - NOT OK

Well, in short. I started out the week in great mood and with high energy and ended the week in high fever (and two kids with a flu). I managed though to eat clean and drink a lot of water. This week will be about eating right, sleep and get back in business at work and at the gym.

 

Goal:  I aim for a BF% below 12% (good) and 10% (excellent) long term (six months).

 

Strategy: Clean eating & drinking (LCHF, Paleo) and strength training.

Stats

  • Weight: 75.2 kg (-1.9 this week)
  • Waist: 83.5 (-0.5 this week)
  • BF%: 15% (+1 this this week) *

I suppose this first weight loss is mainly water and Christmas stuff. I see the BF% calculation as an indicator rather than the "truth".

 

* according to http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-YMCA. 

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

That's a great idea (re: making sure you have water with your coffee) - can't wait to see your updates on that!

 

I did! It was frankly one of the best experiences of my life.  The "headmasters" were all exceptional and I learned quite a bit.  My biggest takeaway was mobility focused - most of the sessions I attended were with Kate G of Fit For Real Life and Jonathan Mead of Uncaged Human and I realized that while I've been doing a lot for my fitness, bringing back "functional fitness" and overall mobility is exceedingly important for both every day activities and injury prevention.  Michelle Tam of Nom Nom Paleo was there and also did some food demos which really helped me get my batch cooking skills in order.  And Maddie Burkey of Mad Wellness also spoke a lot about how treating your food differently affects how your body processes it and stores the food (ie - if you're stressed when you're eating your body is slightly in fight or flight mode which can affect how the food travels through your body) which had a big impact on me as well.  I know a lot of people had really personal and amazing experiences with Amy Clover and her talks on self image and dealing with depressions but I didn't end up being able to make it to any of her session.

 

Sounds amazing. I can see that taking this holistic approach is a great leap forward as our health is affected by everything we do (and think).

  • Like 1

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

--- UPDATE WEEK 2 ---

  • Cleaned up eating / LCHF, paleo - Not really ok, I had a "cheat day" this Friday and continued to cheat to some extent this Saturday. I can do better!
  • Drink water - OK
  • Exercise - NOT OK

I had a fever for three days and then it got better. My focus was getting back on track. In the end of the week I was fine going to work (but not to the gym). This week focus will be on starting going to the gym again.

 

Goal:  I aim for a BF% below 12% (good) and 10% (excellent) long term (six months).

 

Strategy: Clean eating & drinking (LCHF, Paleo) and strength training.

Stats

  • Weight: 74.6 kg (-0.6 this week, -2.5 this challenge)
  • Waist: 83.5 (+/-0 this week)
  • BF%: 15% (+/-0 this this week)

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

--- UPDATE WEEK 4 ---

  • Cleaned up eating / LCHF, paleo - Quite ok, not perfect but still pretty close to a good LCHF/Paleo week.
  • Drink water - OK, could do better at work though. It is easier at home to drink a lot of water.
  • Exercise - Yeah. At least I went back to the gym again. And did pretty well. I am now back on track.

To summarize this first challenge of 2016. I came back on track again after a terrible start. The path is laid out and I am going to follow it now.

 

Goal:  I aim for a BF% below 12% (good) and 10% (excellent) long term (six months).

 

Strategy: Clean eating & drinking (LCHF, Paleo) and strength training.

Stats

  • Weight: 74.0 kg (-0.6 this week, -3.2 this challenge)
  • Waist: 83.5 (+/-0 this week)
  • BF%: 15% (+/-0 this this week)

Key takeaways: I have a great plan and are able to follow through staying healthy and with a bit of discipline. It is up to me.

"Don't listen to the fools that hold you back.

For you will achieve what they can only dream."

 

2016 challenge 1

 

"A singel spark of passion can change a man forever"

Link to post

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