strength training Nina-Rose: Assassin-Cross to be...

[Nina-Rose]

This is my 3rd challenge since joining. I thought I was a monk at the beginning, but throughout the discussions in the first two challenges, and the mini-challenge here at the Guild, I've found my place.

 

I used to play Ragnarok Online (across 3 servers until the last one shut down), so that tends to be my personal go-to for metaphors. I reached level 98 Assassin-Cross on 2 of those 3 servers.

 

So here goes my 3rd challenge goals:

I’ve spent 10 weeks in HiddenTemple, and now I’ve picked my class. From Novice to Thief, I’m on the journey to become an Assassin. I’m giving up Prontera Fields, I traversed the MorrocDesert to find the Guild, and now I’m moving over to Payon to gather XP.

 

I’ve seen no changes in weight or measurements, and I wonder if I’m not eating enough overall to build muscle, although I have improved slightly on my workouts. So here goes for challenge #3. As I can’t lose the momentum, I make my challenges 5-weeks-long.

 

 

5-Week Challenge (Assassin: Weeks 9-14):

 

I - Strength: 7x a fortnight

- NFA Modified Level 1: A - Full squats instead of assisted. Knee press ups instead of elevated. One-arm Dumbell Row instead of bodyweight. Add 12s one leg balance in middle set. Add 5 alternate lunges at end.

- NFA Modified Level 1: B - Inch worms instead of wall walks. One leg balance for 12s not 5. Add 3 capoeria gingas at end.

I - Balance: 1x a week, 5-mins

 

- Complete Capoeira Ginga, Kata, Shivanata, Dance or Yoga, Extra NF Challenge [Boss or Mini-Challenge]

III Energy: 5x a week

 

-          Include protein with 2 meals a day

-          Cut down to 2 ‘unhealthy snacks’ per day 

-          Use sugar content to gauge ‘healthier’ decisions

-          Morning Routine: 1 minute Metta practise & Sip Water

-          Evening Routine: 3 Breaths Druid Exercise, Complete Gratitude/Positive Data Log

 

Here goes nothing! 

[Manarelle]

Welcome to the assassins! Building muscle is slow, as far as seeing it on weight or measurements. Personal opinion: as long as you're feeling stronger and making progress in your workouts, you're doing it right. Keep at it, and one day the measurements will surprise you. Also, have you taken progress pictures? Changes in posture show before weight loss, in my experience. Just a thought. 

 

Looks like you're adding to and improving on the NFA workouts, so clearly, you're making progress! Can't wait to see how things keep going!

[Nina-Rose]

20 hours ago, Manarelle said:

Welcome to the assassins! Building muscle is slow, as far as seeing it on weight or measurements. Personal opinion: as long as you're feeling stronger and making progress in your workouts, you're doing it right. Keep at it, and one day the measurements will surprise you. Also, have you taken progress pictures? Changes in posture show before weight loss, in my experience. Just a thought. 

 

Looks like you're adding to and improving on the NFA workouts, so clearly, you're making progress! Can't wait to see how things keep going!

Thanks for the advice, I have been doing the progress photos too, but can't see any differences either

I attended a wedding yesterday and we drove for 8 hours today + yesterday, so I've not been a healthy eater, but I made 'better than usual' choices, which I feel counts!
Completed 1B today with the modifications. 1/7 workouts completed. Included protein with meals, unhealthy snacks have been limited and I've kept up the data log if not the metta aspects while in the BandB.

 

Also; giving myself a pass on the '2 unhealthy meals' to not include birthday cake ON my actual birthday. All other days, no free pass. But for that day, I can have cake 2-3 times across the day if I want it and it won't count. Other things still count, still only 2 maximum.

 

On to the working week.

[Manarelle]

"All things in moderation." I think birthday cake once a year is pretty good moderation for not counting things.   Ouch on the drive that far, being bored and having to sit is hard on eating plans. Go week 1, you can do it!

[Nina-Rose]

Updates have been hard without a working laptop, but here's a vague update:

 

So far so good, enjoyed my modified workouts.

Realised I'm due to workout on my birthday.. Might switch it up a little..

Protein is going well, although I did have 3 snacks yesterday. Its a tricky habit to shift! 

Need to keep up measuring my sugar intake too. 

Finally, I've already done my three breaths for today, and might try it when I get home as a grounding exercise to make it more habitful.

 

[Myrik]

I'm intrigued by this 3 breaths thing.  For the snack issue have you tried only packing healthy options with you, so you are less likely to make trips to the vending machine?  I know for me it worked very well having nuts, cheese, and jerky with me at all times.

[Nina-Rose]

4 hours ago, Myrik said:

I'm intrigued by this 3 breaths thing.  For the snack issue have you tried only packing healthy options with you, so you are less likely to make trips to the vending machine?  I know for me it worked very well having nuts, cheese, and jerky with me at all times.

Three breaths is something I used to do in my Druid circles. In the UK Druid faith, we focus on land, sea and sky instead of the traditional pagan 4 or 5 elements.  
I close my eyes, try to still my body for a few moments and basically replay the memory of the druid leading the circle "now lets take 3 breaths. One breath for the land under our feet, (exhale) and one breath for the sky above us (head up, in, exhale) and a breath for the sea which surrounds this isle (exhale). And then a pause before we began any 'stuff' of the ceremony/meeting/lecture.

But it takes about 15 seconds in all which I feel should be manageable! 

As for snacks, I do try, but the issue is I'm a fussy eater and I tried to go cold turkey on junk and it doesn't work for me. So I'm trying to be "gradual but long-lasting" in my changes! If I could find more affordable, non-processed snacks which don't need a fridge or a big bag (such as a freezer lunchbox) then win. I take nuts and dried fruit, fresh fruit /veg and the lowest sugar cereal bars I can find, currently. I don't like jerky or raw cheese (have been trying cheese strings and cheese triangles but they're not pleasant and are pretty darn processed.)  Always open to more ideas though!
 

[Myrik]

3 minutes ago, Nina-Rose said:

Three breaths is something I used to do in my Druid circles. In the UK Druid faith, we focus on land, sea and sky instead of the traditional pagan 4 or 5 elements.  
I close my eyes, try to still my body for a few moments and basically replay the memory of the druid leading the circle "now lets take 3 breaths. One breath for the land under our feet, (exhale) and one breath for the sky above us (head up, in, exhale) and a breath for the sea which surrounds this isle (exhale). And then a pause before we began any 'stuff' of the ceremony/meeting/lecture.

But it takes about 15 seconds in all which I feel should be manageable! 

As for snacks, I do try, but the issue is I'm a fussy eater and I tried to go cold turkey on junk and it doesn't work for me. So I'm trying to be "gradual but long-lasting" in my changes! If I could find more affordable, non-processed snacks which don't need a fridge or a big bag (such as a freezer lunchbox) then win. I take nuts and dried fruit, fresh fruit /veg and the lowest sugar cereal bars I can find, currently. I don't like jerky or raw cheese (have been trying cheese strings and cheese triangles but they're not pleasant and are pretty darn processed.)  Always open to more ideas though!
 

I like the 3 breaths, I might start doing it a little, I already kinda do, in a more Christian manner, always been interested in the druidic way of life.  As for snacks, cold turkey is the worse way to cut them out.  One thing to remember it takes 21 days to make/break a habit.  Protein bars are a great snack.  I make my own using a recipe from Darebee, but if you are a picky eater they might not be the best option for you.  Could you get a insulated lunch box and bring cold meats like turkey, chicken and such that taste great cold or hot???

[Nina-Rose]

12 minutes ago, Myrik said:

I like the 3 breaths, I might start doing it a little, I already kinda do, in a more Christian manner, always been interested in the druidic way of life.  As for snacks, cold turkey is the worse way to cut them out.  One thing to remember it takes 21 days to make/break a habit.  Protein bars are a great snack.  I make my own using a recipe from Darebee, but if you are a picky eater they might not be the best option for you.  Could you get a insulated lunch box and bring cold meats like turkey, chicken and such that taste great cold or hot???

I think it doesn't need to be religious or spiritual; use it how it fits in your life  I just love having the sense of connection to them even though i'm 150 miles from my old group.

 

I've tried making 3 ingredient peanut butter bars which I've found work and have probably had them 4 weeks in the last 5. I don't like cold meats, and I already carry a satchel and a laptop bag and have a bit of a walk to work so I won't take another box/lunch bag type thing or a bigger satchel; my shoulders wouldn't take it anyway. There's no vending machine, just mini-marts and poundland across the road from my office!

[Myrik]

15 minutes ago, Nina-Rose said:

I think it doesn't need to be religious or spiritual; use it how it fits in your life  I just love having the sense of connection to them even though i'm 150 miles from my old group.

 

I've tried making 3 ingredient peanut butter bars which I've found work and have probably had them 4 weeks in the last 5. I don't like cold meats, and I already carry a satchel and a laptop bag and have a bit of a walk to work so I won't take another box/lunch bag type thing or a bigger satchel; my shoulders wouldn't take it anyway. There's no vending machine, just mini-marts and poundland across the road from my office!

LEt me ponder on some snack ideas.  and I will get back to you.  Do you like sweet potatoes and do you have a microwave at work?

[Nina-Rose]

14 minutes ago, Myrik said:

LEt me ponder on some snack ideas.  and I will get back to you.  Do you like sweet potatoes and do you have a microwave at work?

.... Yes. And yes... *is intrigued*

[Myrik]

Don't know if the stores over the pond carry microwave ready sweet potatoes or not, but they come wrapped in a plastic film and you just toss it in the microwave and you have a healthy snack/meal.  I have also broiled some sliced sweet potatoes with a small amount of cinnamon and reheated in the microwave as well. 

[Nina-Rose]

 

1 hour ago, Myrik said:

Don't know if the stores over the pond carry microwave ready sweet potatoes or not, but they come wrapped in a plastic film and you just toss it in the microwave and you have a healthy snack/meal.  I have also broiled some sliced sweet potatoes with a small amount of cinnamon and reheated in the microwave as well. 

We have fresh sweet potatoes in the aisle with normal potatoes?
Had to look up broiling but it seems to be the same as grilling so that's definitely an option I could try...

[Elastigirl]

Just now, Nina-Rose said:

 

We have fresh sweet potatoes in the aisle with normal potatoes?
Had to look up broiling but it seems to be the same as grilling so that's definitely an option I could try...

I just give mine a quick wash and throw them in the microwave. I think they are tastier if you roast them in the oven, but they are pretty good tasting from the microwave, and it is super easy.

[Myrik]

These are the Sweet Potatoes I use.  Broiling is similar to grilling. 

[Nina-Rose]

Today I have eaten:

Pancakes, Scones with cream, Chips, breaded Chicken, Sweetcorn, Carrots & Fruit juice.
And I shall eat a slice of chocolate cake before bed.
 

But it's my birthday, calorie-wise I'm fine for the day, and I did my workout (having debated doing 2 days in a row just this once... I actually did it as planned today).

And technically, I've not had any unhealthy 'snacks' as they were all main meal substitutes, if I include my "birthday cake is a free pass" card,

 

*Winning*
Back to normal tomorrow, with birthday cake counting as a snack.

[Manarelle]

 

Planning for having birthday cake... that's just skilled.  Happy Birthday!

[Nina-Rose]

10 hours ago, Manarelle said:

 

Planning for having birthday cake... that's just skilled.  Happy Birthday!

Thanks

I knew I'd be gutted if I ruined my streak but equally, if you don't eat it on your birthday, it's not birthday cake  imo

Today I'm not even hungry (it's about midday) so I guess I'm IFing to make up for all the sugar. I DID spend last night feeling sick but it was worth it for the one off day  Having proper dinner and debating a decent lunch to replenish my body's protein after a day of carbs  

 

 

[Nina-Rose]

5-Week Challenge (Assassin: Week 10)

 

I - Strength: 7x a fortnight

- Completed 3 this week as planned, 4 set for next.

I - Balance: 1x a week, 5-mins

- Complete Capoeira Ginga, Kata, Shivanata, Dance or Yoga, Extra NF Challenge [Boss or Mini-Challenge] - I tried the boss on 17th august, and failed, and thus upped both my workouts for this challenge. Counting that this week as "extra"

III Energy: 5x a week

-          Include protein with 2 meals a day - 4/7

-          Cut down to 2 ‘unhealthy snacks’ per day - 4/7 

-          Use sugar content to gauge ‘healthier’ decisions

-          Morning Routine: 1 minute Metta practise & Sip Water - Not a solid routine, but have been keeping water by the bed and drinking some before getting up

-          Evening Routine: 3 Breaths Druid Exercise, Complete Gratitude/Positive Data Log - PDL is up and running, 3 breaths reminders are helping, although only 2/7 this week.

 

It seems I haven't set myself up for many easy wins; may need to adjust these expectations with my new job starting next week.  

[Myrik]

You could leave your expectations at the current level and do a curve at the end if you deem them to harsh given everything life throws at you. 

 

“Shoot for the moon. Even if you miss, you'll land among the stars.”

[Nina-Rose]

Today for lunch, my husband and I had fruit salad: strawberries, nectarines, pineapple, grapes, blueberries & banana. 
He had 4 scoops of vanilla ice cream on his. I have 1/2 a teaspoon of maple syrup on mine.

*small wins add up* 

[Manarelle]

Trying and failing just means you're going to be better the next time you try. You can do it! Also, your lunch sounds DELICIOUS. I adore fruit salad, especially with shredded coconut as a "topping." Never tried maple syrup, how was it? 

[Nina-Rose]

22 hours ago, Manarelle said:

Trying and failing just means you're going to be better the next time you try. You can do it! Also, your lunch sounds DELICIOUS. I adore fruit salad, especially with shredded coconut as a "topping." Never tried maple syrup, how was it? 

Ooh I should try shredded coconut as a 'sugary' addition to things. It's grand - I used to have it as a kid at my grandparents - in summer holidays we'd have pancakes and maple syrup every friday, and use the rest of the bottle on fruit salad at lunch after a sandwich  So it gives me good memory vibes too

[Nina-Rose]

I have no idea which week this is, but here are the stats:

I - Strength: 7x a fortnight

- NFA Modified Level 1: A - B  ::  4 completed this week. Managing a 16 second 'proper' plank in the week so going to give the boss a bash again after tomorrow's workout.

I - Balance: 1x a week, 5-mins

-Not this week. Not sure how to make this goal more SMART.

III Energy: 5x a week

-          Include protein with 2 meals a day :: 5/7 this week, which is a 'pass' for me right now.

-          Cut down to 2 ‘unhealthy snacks’ per day  :: 4/7 this week -- we didn't finish my birthday cake until this week, and had my 'birthday meal' of pizza this week due to having a money off coupon only valid on Tuesdays, so happy with this compromise. Aiming for at least 5/7 next week though!

-          Use sugar content to gauge ‘healthier’ decisions :: Having the week off, I mostly ate fresh fruit for snacks, which is currently still "okay" for me diet wise -- so haven't thought massively about the contents.

-          Morning Routine: 1 minute Metta practise & Sip Water :: This has been going well, I'm not quite there as a "habit" but slow steps.

-          Evening Routine: 3 Breaths Druid Exercise, Complete Gratitude/Positive Data Log :: I only did Three Breaths once this week. I did the PDL but not the breaths. not sure how to call that re: pass/fail. 

 

Overall, I spent the week feeling quite low regarding my health. I feel overwhelmed, and I'm trying to drop my expectations as I know small wins = motivation to continue. I think I may have tried to change too much at once for this challenge; which instantly makes me want to not do anything but workout. It's been an interesting month for learning about how my mind reacts to change and what constitutes "too much, brain shut down now." 

[Manarelle]

On 9/3/2016 at 5:55 AM, Nina-Rose said:

Overall, I spent the week feeling quite low regarding my health. I feel overwhelmed, and I'm trying to drop my expectations as I know small wins = motivation to continue. I think I may have tried to change too much at once for this challenge; which instantly makes me want to not do anything but workout. It's been an interesting month for learning about how my mind reacts to change and what constitutes "too much, brain shut down now." 

 

Looks like you're making good progress, for all that it feels overwhelming. And that's a great lesson to carry forward into the next challenge. Better to nail one or two goals than to plan big and drop everything. If this week (week 3) is still feeling that way, would you consider reducing your challenge load to finish strong?