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Ken The Brave and the League of Justice


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Hello again Rebels! Ken The Brave here, back for my next adventure.

Took a bit of a break to spend time with some friends on vacation last week. (Vegas is amazing. If you've never been, totally get on that!)

 

I've done some tweaking from my last quest and decided to give my missions a face lift in honor of the upcoming Justice League movies. (Who else is excited for the Wonder Woman movie? About time right?!)

 

Main Quest: Join (or create) my own Justice League

justice-league-concept-art-700x300.jpg?r

Our best friends are moving away later this year, and we haven't really made any new friends. We have both had a hard time meeting and spending time with other people. I'm turning 30 at the end of the year, and I want to spend with with as many new friends as I can. Colorado is such a beautiful place, and it's all the better when you enjoy it with others!

 

Each member of the League brings something unique to the table, but they also have deep and interesting stories to tell about themselves. It's time that I follow their lead and get out in the world and forge my own story. I want to bring something to the table too! 

 

Quest #1: The Bat: More Than Just A Man

Power Lift at least 2 x a week.

I left off my 5x5 progress at the end of my last quest. I'm going to start over and focus on strengthening my back.

A strong man begins with a strong body.

 

Quest #2: The Flash: Start With A Single Step

Run at least 2 x a week.

We're running a 5K in June and both need to be ready to take on that, and whatever challenge lies ahead!

You can't take the next step until you take the first one.

 

Quest #3: The Man of Steel: Fortress of Solitude

Meditate at least 2 x a week.

I recently started getting into meditation and even downloaded an app called Headspace (which I highly recommend). I've noticed a huge difference and want to keep that going.

Calm mind, calm life.

 

Quest #4: The Amazon: Wise As Athena

Keep reading and learning French every day.

My wife and I want to go to Paris this year (thank you joint tax returns!) and we don't want to be the American fish out of water who have no idea how to speak the language.

I've also recently started reading "How to Win Friends" and am loving it so far.

I want to keep my bookmark moving forward at least one page a day and keep doing at least two French lessons in Duolingo per day.

Keep learning, keep growing.

 

Quest #5: The Atlantean: Flow From the Sea

Get enough water and protein.

You can lift and run all you want, but you need to start by giving your body what it needs.

I want to drink at least half a gallon of water and get at least 60 grams of protein per day.

I'm trying to be better about prepping my meals and be more conscious about what I'm eating and logging every day helps me stay on track.

Build from the inside out.

 

It's good to be back! Best of luck to my fellow adventurers and I look forward to reading about your quests as well!

  • Like 3
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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May 12th, 2016:

 

So far, I'm on track (mostly :apathy: ) with my quests. I did some research about protein intake and most websites (beside body building websites) recommend around 57 grams for a guy my size and age. In previous quests, I was shooting for over 100 grams and that was both difficult, and tended to result in more weight gain than muscle gain. As much as I would love to jump instantly back into the routine I had last year, I've had to admit to myself that I need to walk again before I can run (in some cases literally :P) . So I've dropped my protein to 60 grams instead. Enough to get more than I typically have been (a measly 30-40 grams) but not so much that it all goes to the wrong places.

 

More than the goals, I'm really just trying to forge good habits. If you want to do _______, you need to be the type of person who regularly does _______. I keep telling myself that when I'm tired, or busy, or just plain lazy. It's all about being honest with yourself, which isn't always easy...

 

Without further ranting, here's the numbers for the week so far:

 

#1 The Bat: Worked out on Tuesday and felt good about it. My weight is basically back at square 1, but that just means they can only get higher! [1/2]

#2 The Flash: No runs just yet, but I did bike to work today, so that's at least some good cardio for the day. [0/2]

#3 The Man of Steel: Mediated yesterday morning and I can't recommend it enough! I know it sounds very new-agey, but when you're focused, your day usually goes better. [1/2]

#4 The Amazon: Reading and French have been the easiest to keep up with (so far). Duolingo tracks your streak and I love seeing that go up. Reading a good book helps too! [2/5]

#5 The Atlanean: Didn't get enough water yesterday, but by protein has been hovering just above 60. Half the battle really is preparation. So I made sure to buy lots of good food yesterday. Can't hurt right? [1/5] 

 

  • Like 2
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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Hi Ken the Brave, I love your theme and your challenge covers pretty much every base and that's awesome. I am also currently learning French on Duolingo, how far into the programme are you?

 

Bon chance! 

I'm more than adequate. Leave Kanye out of this. 

Profile picture credit : NF's resident super artist - NinjaKitten

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On 5/13/2016 at 0:25 AM, deftona said:

Hi Ken the Brave, I love your theme and your challenge covers pretty much every base and that's awesome. I am also currently learning French on Duolingo, how far into the programme are you?

 

Bon chance! 

I believe I just recently hit level 10. I really like how it game-ifies learning for you. But I'm really bad about sticking with it everyday. Also, because I usually have to have it muted (while I'm at work :angel: ) I don't hear a lot of the pronunciation... which has become an problem. It doesn't do me much good if I can only read French if we're going to be walking around and looking for good places to eat.

 

I'm also trying to brush up on my Spanish, which I took in high school, so I don't really know it that well :-p

  • Like 1
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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May 14th, 2016:

 

I think the week has been a mixed bag. One the one hand, I've gotten a bit better about my dailies, (totally forgot about my French on Friday however, oops!) but it's been slow going on the more physical stuff. Was so sore after working out on Tuesday that my legs just today stopped hurting. :apologetic:

 

Not to make excuses of course, I'm trying to stay honest but not judgmental with myself.  In the first chapter of How to Win Friends, it ends with: "Principle 1 - Don't criticize, condemn or complain."

 

I believe that a good start is to follow the lessons on yourself first. If you can't accept yourself, how can really accept other people whose minds aren't as open to explore and ask questions about? I've really been loving the meditation, even though I only got two sessions in this week. I feel so much more grounded and present. I hope that that's a habit that I continue for the rest of my life!

 

#1 The Bat: Only 1 working for the week, but I'll be at a better starting point next week! [1/2]

#2 The Flash: No runs this whole week! Not happy about this one! But, one week at a time... [0/2]

#3 The Man of Steel: Very happy I was able to hit this one. I think this is a really good Keystone Habit for me. [2/2]

#4 The Amazon: Reading and French have been at 90%. Totally spaced French on Friday, but off to a good start, [4/5]

#5 The Atlanean: Don't know if I'm doing really well, or setting my sights too low. What does everyone else shoot for with their protein for the week and why? I've only missed one day on this, but I don't want to be jumping over a low hurdle. [4/5]

 

Overall Grade for Week 1: 62% :flustered:

#1: 50%

#2: 0%

#3: 100%

#4: 80%

#5: 80%

 

 giphy.gif

                  Tune in next week!! Same bat time! Same bat thread!                       

  • Like 3
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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On 5/15/2016 at 10:49 PM, KenTheBrave said:

May 14th, 2016:

 

#5 The Atlanean: Don't know if I'm doing really well, or setting my sights too low. What does everyone else shoot for with their protein for the week and why? I've only missed one day on this, but I don't want to be jumping over a low hurdle. [4/5]

 

This is probably one of the most asked questions by anyone trying to get healthy. I personally aim for about 130 g per day. This works well for me because it is close to both 0.8 g / lb of bodyweight and 30% of my daily caloric intake (coincidence? not sure). Here is a link to the Institute of Medicine, which says about 0.8 g / kg of bodyweight (or 8 grams for every 20 lbs). I use this as my minimum goal (for me, I round up to 72 g). There are so many ways to calculate protein amounts, but the best way is whatever is sustainable for you. How do your macros currently look?

 

My two cents (and I am not in any way qualified to give this advice), the USDA recommendations are based upon a sedentary lifestyle. If you are working out, you are going to need more, particularly with weightlifting and trying to keep weights increasing. If you aren't having any trouble hitting 60 g, I would increase it a bit and reevaluate progress until you find the combination that works best for you. Personally, I would try to hit at least the IoM guidelines, but YMMV.

 

 

  • Like 1
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20 hours ago, Sylvaa said:

 

This is probably one of the most asked questions by anyone trying to get healthy. I personally aim for about 130 g per day. This works well for me because it is close to both 0.8 g / lb of bodyweight and 30% of my daily caloric intake (coincidence? not sure). Here is a link to the Institute of Medicine, which says about 0.8 g / kg of bodyweight (or 8 grams for every 20 lbs). I use this as my minimum goal (for me, I round up to 72 g). There are so many ways to calculate protein amounts, but the best way is whatever is sustainable for you. How do your macros currently look?

 

My two cents (and I am not in any way qualified to give this advice), the USDA recommendations are based upon a sedentary lifestyle. If you are working out, you are going to need more, particularly with weightlifting and trying to keep weights increasing. If you aren't having any trouble hitting 60 g, I would increase it a bit and reevaluate progress until you find the combination that works best for you. Personally, I would try to hit at least the IoM guidelines, but YMMV.

 

 

That's good to know Sylvaa! What do you eat to get to that 130g? My wife and I are trying really hard to stick to a vegan, or at least vegetarian diet. I feel so much better without meat, but protein has always been a struggle for me. Maybe it's like weights, I need to work my way up? Or maybe that's a big fat excuse and I should just get myself a bunch of protein powder. Dono...

 

 

Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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May 17th, 2016:

 

My wife and I went to a running store in Boulder this weekend and finally found her a pair of good running shoes! She has a very hard time finding shoes that don't hurt her toes but after a few hours talking to some runners and experts, they found her a pair that fit! I'm very happy for her and was even able to find myself a new pair too. So excited to give them a try! BUT-- the weather had different plans... :apologetic:

 

It's been cold and rainy and blegh since Sunday and it doesn't appear to be letting up anytime soon. But, I didn't let that stop me! While my wife was working, I out-smarted my excuses and drug myself to the gym for my next session of 5x5's and made more gains that I expected. So far the week is off to a good start! Forward momentum is a big help! 

 

Stay dry out there Colorado Nerds!

 

The Stats:

#1 The Bat: Fit in a workout yesterday, despite the dreary weather. Take that, lazy self! [1/2]

#2 The Flash: No runs yet, would really prefer to go out, but I don't want to get my brand new shoes wet just yet. [0/2]

#3 The Man of Steel: Planning on getting a good long session in this afternoon when I have the house to myself. Very much looking forward to it... [0/2]

#4 The Amazon: On track and no missing days yet!! [2/7]

#5 The Atlanean: Getting lots of water and more protein from small sources (hemp seeds, hummus, etc) and they're making it way easier to hit my marks. So far, so good. [2/7]

  • Like 1
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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40 minutes ago, KenTheBrave said:

That's good to know Sylvaa! What do you eat to get to that 130g? My wife and I are trying really hard to stick to a vegan, or at least vegetarian diet. I feel so much better without meat, but protein has always been a struggle for me. Maybe it's like weights, I need to work my way up? Or maybe that's a big fat excuse and I should just get myself a bunch of protein powder. Dono...

 

 

 

Sorry, I am definitely an omnivore and it's still a work in progress for me (I am trying to stay away from protein powders and transitioning to "real" foods. IMO, it's much more sustainable to work your way up, especially if you feel you've had issues in the past with not losing weight. 

 

I definitely eat cottage cheese and yogurt regularly (honestly, almost daily and I add chia to my yogurt!) and I love lentils (dal makhani is my favorite). 

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21 hours ago, Sylvaa said:

 

Sorry, I am definitely an omnivore and it's still a work in progress for me (I am trying to stay away from protein powders and transitioning to "real" foods. IMO, it's much more sustainable to work your way up, especially if you feel you've had issues in the past with not losing weight. 

 

I definitely eat cottage cheese and yogurt regularly (honestly, almost daily and I add chia to my yogurt!) and I love lentils (dal makhani is my favorite). 

 

I am gradually introducing beans. They...aren't very nice to me sometimes...  :culpability:

  • Like 1
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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May 19th, 2016:

 

My wife has been working long days for the past few weeks and it just hit me yesterday that our 5K is only a month away! :ambivalence:

 

I usually have afternoons to myself, but lately I've been running errands for her since she doesn't have time to do them herself. I like to tell myself that of course I haven't gotten all my goals done but there's a quote out there that says "You are what you repeatedly do." I love that phrase because it's a reminder that life isn't a series of big decisions, but all the little things you do all the time. 

 

The flip side is that the opposite is true too. "You'll never be what you never do." I haven't gotten any runs in since I started this quest. It's time consuming, it's hard, and it's more intimidating than lifting weights for me (I've always hated running), but all I need to do to make it less scary is to do it. Anyway, enough ranting for today...

 

The Stats:

#1 The Bat: Only 1 workout so far, but three days left to fix that! [1/2]

#2 The Flash: No runs yet, really starting to kick myself for not setting aside time to make this happen :-( [0/2]

#3 The Man of Steel: One down, one to go. [1/2]

#4 The Amazon: Starting to get back into my book. You forget how much fun things can be when you let the rest of life get in the way. [4/7]

#5 The Atlanean: Only two missed days, but not by much! Need to find more sneaky ways to add more protein. [3/7]

  • Like 1
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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May 27th, 2016:

 

Didn't get around to updating this or my journal the last few days. We finally got to go camping last weekend and it was so much fun! S'mores, tent, sleeping bags under the stars! ^_^

 

Anyway, here's the stats for last week:

 

Overall Grade for Week 2: 78.4% :smile-new:

#1: 100%

#2: 50%

#3: 100%

#4: 85%

#5: 57%

 

I'm much happier about this week! I went out and got myself all sorts of good protein foods and made sure that a friend of mine will keep me honest about the gym. And with the weather (finally) nice outside, going to runs will be a lot easier too. My wife isn't very confident that we'll be able to run our 5k next month. I'm not sure myself. How long does it usually take to go from sedentary to a 5k? Anyone? :apthy:

 

The Stats this week so far:

#1 The Bat: One down, one to go! [1/2]

#2 The Flash: No runs yet. Hopefully later today or tomorrow [0/2]

#3 The Man of Steel: Again, today or tomorrow. [0/2]

#4 The Amazon: Really liking this book! [2/7]

#5 The Atlanean: Only missed one day, but that shouldn't be a problem for the rest of the week. [1/7]

  • Like 1
Ken The Brave
Colorado Adventurer!

 

Lvl: 1  Current Quest: Justice League

 

"Every reaction is a learning process; every significant experience alters your perspective." - Hunter S. Thompson
"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" -Pino Caruso
"Your life will be molded by the thoughts you have." - The Power of Concentration, Theron Q. Dumont

 

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Re: How long does it take to go from sedentary to a 5k?

I believe Couch 2 5k is a 6 week program, but it can be scaled up or down. Even if you aren't quite able to run the whole thing, I recommend doing a race. They're very fun and there's a cool sense of camaraderie. You won't be embarrassed by being slower, plenty of people walk them. And the high you get from finishing will be a big boost in motivating you to do better for the next one.

Sent from my SCH-I545 using Tapatalk

Mekong, level 11 Cherek Adventurer STR 37|DEX 27|STA 35|CON 32|WIS 35|CHA 27

"We are what we pretend to be, so we must be careful about what we pretend to be."

Current Challenge

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