The Scarlet Pimpernel Joins the Starfleet Academy

[Teancum]

 

 

After last challenge where I tried to respawn in a more unstructured manner and didn't quite get it, I realized that I need some more structure to help guide me. For this reason I am going to more fully take advantage of the NF Academy, with a Star Trek overlay, because it's the 50th anniversary!

 

 

As I join Starfleet Academy I'll explore all the major divisions, with a mentor from each to help me learn the ropes:

 

Command - Kirk

A Starship captain has to be physically fit in order to take on whatever challenges come his way. I will be working on the Nerd Fitness Academy level 3 workouts, working up to doing them 3x per week.

 

Science - Spock

The science division is all about making observations and testing hypotheses. This will be a key part of my challenge. I am going to try to identify triggers for my bad habits, and try implementing good habits to replace them.

 

Medical - McCoy

I'm doing a lot of my training as a ship surgeon (starting my surgery rotation in a couple weeks), so Dr. McCoy is here to help me keep some balance. Although the medical training can be quite intense, it's important to make time for my own health too. So I'm going to give myself permission to take some time to relax in between my school responsibilities and my health goals.

 

Engineering - Scotty

The engineering division takes care of starship maintenance and fuel supply. You need good fuel to keep the ship going warp speed. I'm going back to square 1 on nutrition and slowly building new habits into my diet. I'll be following the NFA diet levels, and trying to progress through them as I succeed.

 

Helmsman - Sulu

As a ship's pilot, you need to be flexible enough to get out of some sticky situations. To work on my flexibility I will stretch for 10 min at least 3 times/week.

 

Communications - Uhura

Communication is key to receiving help when you're in trouble and for staying accountable. I haven't used the Academy facebook page since I signed up, but I think the extra level of accountability will help. I don't know for sure what's holding me back, but by the end of the challenge I'm going to join it and make at least one post.

 

Navigation - Chekov

A navigator's job is to plan where we're going and how we're going to get there. For this part of the challenge I will re-read at least 2 topics from the academy each week, and plan which Academy challenges to try to tackle. The mini-challenge will also fall under this category.

 

 

This challenge does have a lot of parts, but I think the structure will really help me get back on track. Also most of the goals are designed to build slowly, so that I can make small, manageable changes. Here we "boldly go"!

[Akura]

Wow, that's a fantastic challenge! I planned to have a similar structure in my challenge with a small quest for each crew member (of Serenity, though, not the Enterprise). But I couldn't make it work...

 

Obviously, I'll follow along again.

 

 

[Grandkai_NL]

Thats a nice challenge. I'm going to follow.

[Teancum]

I'll post a daily update later, but I just had to say it's very motivating to have your two year old daughter as a coach for a workout. I'd do one rep and she'd say "good job" then "keep going!" and sometimes "good exercise!" Soooooo cute!! 

[Jonesy]

You know when I see " two year old daughter as a coach for a workout" I think of Landlady Pearl Lol. 

 

 

Fantastic challenge set up!

[Asa Pond]

Love it! Following!

[Teancum]

 

The first couple of days at the Academy went very well!

 

Command/Kirk - NFA level 3 Bodyweight workouts 3x/wk : I did the NFA 3B workout yesterday! First real workout in a long time, which I'm very happy about. As I mentioned my daughter was coaching me once she woke up, which was a nice boost. The B workout is very shoulder-heavy, so my neck/shoulders/arms hurt a bit today.

 

Science/Spock - Identify triggers for bad habits and work on replacement habits : I had an opportunity to do some science yesterday and today. One trigger for eating junk I knew about before is just getting home from school. I have a habit of coming in and eating whatever's convenient, whether I'm hungry or not. My replacement habit for this one is going to be doing my workout right away, and then having a post-workout (healthy) snack. Yesterday it worked quite well! Today not so much because my wife brought home Cookies by George...

Another trigger I realized yesterday was when the doctor I work with offers to buy coffee. I don't drink coffee, so my first choice is a hot chocolate, but that is very unhealthy. So my replacement habit is going to be ordering an herbal tea with a little honey - that way I don't have to awkwardly refuse, but I can majorly cut down on the sugar and liquid calories.

 

Medical/McCoy - Keep balance between school, health, and family/fun : So far so good. The last couple days I've finished at school a bit early so that's nice.

 

Engineering/Scotty - Start working my way up the NFA diet levels : Yesterday I determined I'm at about diet level 2. So My current challenge for this is to eliminate liquid calories for 1 week and to record what I eat. The liquid calories shouldn't be too hard because I don't drink soda and things much, as long as I stick to my replacement habit outlined above. Recording is a bit tough, but I've done it yesterday and today quite successfully.

 

Helmsman/Sulu - Stretch 10 min at least 3x/wk : Stretched after my workout yesterday

 

Communications/Uhura - Join NFA Facebook group : Not yet. Does anyone who is on it have any comments as to how they like it?

 

Navigations/Chekov - Read at least 2 NFA articles/wk : Read the nutrition intro and part of the diet level article.

 

So far so good! Just keeping it up. I've found just recording my food has made me make some better food choices already, while still being able to enjoy some treats with less guilt, which I think is important for now. I'm also excited to get working out again!

 

[Red1263]

Talk about a great theme! I'm looking forward to many Star Trek awesomeness!

 

_\\//

[tenaciousglee]

16 hours ago, The Scarlet Pimpernel said:

 

Communications/Uhura - Join NFA Facebook group : Not yet. Does anyone who is on it have any comments as to how they like it?

 

 

This is a great challenge theme.  I was thinking about doing one that lines up with NFA as well. I joined the NFA Men's FB group last month.  It's a pretty busy group.  There are a lot of people asking questions, sharing successes, posting articles/videos/memes.  It could definitely be a good place to get some accountability, some motivation, or some kudos for your hard work.  The biggest downside for me is when people post new workout ideas because I have workout ADD and don't need new distractions!

 

[Jonesy]

Well I can only comment on the woman's NFA page but it seems to be sort of the same as what @tenaciousglee said, except more mental health posts. A lot of mental health posts. 

 

I need to go back and re-read the diet levels and start following those.   Thank you for the reminder.

[Teancum]

 

Sorry for the lack of posts this week, it's been a bit busy! Last night I went out to a Mexican restaurant for a pre-birthday dinner, which threw off my game a tad (more below), but also gives me an excuse to use the above gif!

 

Command/Kirk - NFA level 3 Bodyweight workouts 3x/wk : I'm really going to try to do this today. I haven't been able to do one since the one on Monday, through a mix of lack of time, soreness, and laziness. I'm ok with not getting all three this first week, as this challenge is all about building up good habits, but I need to keep some momentum going in order to succeed.

 

Science/Spock - Identify triggers for bad habits and work on replacement habits : My first trigger (coming home from school and wanting to eat) is still a problem, and as described above I haven't been great at doing the replacement habit of exercising. But it's still something I'll try to work on. The "doctor offering to buy hot beverages" trigger hasn't really happened again this week. One time he gave me some money, so I got his coffee and then just didn't get anything for me, so that was good. I haven't identified any other specific triggers this week - just general laziness.

 

Medical/McCoy - Keep balance between school, health, and family/fun : School's been going well, and I haven't been too worn down from it. Finished my anesthesia elective this week, starting radiology on Monday, so we'll see how that goes.

 

Engineering/Scotty - Start working my way up the NFA diet levels : Currently diet level 2. I've been good at recording food - I'm using my fitness pal. I've been trying to record without judging too much for now, just to get in the habit of recording. I have been judging myself though, because since the initial burst of healthy eating at the beginning of the week, I've been not doing so hot. Still probably better than last week when I wasn't recording, but it is a bit disappointing to see myself be so far above my calorie goal. Also, I've started taking sandwiches again, because they're cheap and convenient (which are both good things), but I know I'll need to move away from bread again eventually so I don't want to get too dependent on them. As far as limiting liquid calories, most of the week has been quite good, but last night at the Mexican restaurant I had a jarritos (mexican pop) because it was a special occasion, and this morning I had a small glass of chocolate milk because I love chocolate milk and my wife bought some. So I guess I'll have to start the week over again

 

Helmsman/Sulu - Stretch 10 min at least 3x/wk : Due to a lack of workouts there has also been a lack of stretching. I can still get two more in for the week today and tomorrow though, so I'll try for that.

 

Communications/Uhura - Join NFA Facebook group : Still not yet. Thanks for the comments! I think I'm slightly anxious to lose the comfort of anonymity...

 

Navigations/Chekov - Read at least 2 NFA articles/wk : Read the nutrition intro and part of the diet level article earlier in the week I might try to read one more today or tomorrow.

 

Sorry for the long post, I'll try to post more frequently next week!

[Akura]

1 hour ago, The Scarlet Pimpernel said:

last night at the Mexican restaurant I had a jarritos (mexican pop) because it was a special occasion, and this morning I had a small glass of chocolate milk

 

Well, always remember: We have no cheat days, we make the concious decision to eat/drink something "unhealthy" as a treat. I know that eliminating liquid calories is often a huge step for the rebels on NF. But the occasional glass of chocolate milk won't do any harm. At least, as long as you don't drink several glasses every day.

 

 

1 hour ago, The Scarlet Pimpernel said:

I think I'm slightly anxious to lose the comfort of anonymity...

 

My experience with the NFA men's group is that there are sooo many people! Some post every day and are well-known. But most people won't stick out.

[Nina-Rose]

Sounds like you're really learning about your triggers and process so far! 
I've set a mini-routine of drinking half a pint of water when i get home to delay that urge to eat.

 

Also, I've kept my FB name in the group very separate from my NF details, so yes they know a person called X is there but I've found no one I know and at first I just posted "i did a boss battle" and nothing personal at all. My FB page is set to private and unsearchable as is possible; so no one can see anything except what i share... that helped me to join, and then I took a while to just read/watch.  You can always leave if it's not for you.

Good luck getting another workout or at least some stretching in! 

[Teancum]

So last week finished about the same as the middle of the week - I didn't get my other workout/stretching in. I did keep recording all my food though.

 

So far this week has been going slow too. I've been finding it very difficult to get a workout in because my evenings have been fairly busy. It's not so much that I don't have time for the workout, just that I'm hesitant to do it right when I get home because I don't want to get all sweaty before having to go out again later in the evening. And if I don't do it right away, I won't do it.

 

Command/Kirk - NFA level 3 Bodyweight workouts 3x/wk : I planned to do it today, but didn't for reasons above. Tomorrow I have a free evening though, so I will do one, and try to do the other two on Thursday and Saturday. 

 

Science/Spock - Identify triggers for bad habits and work on replacement habits : It's not really a trigger, but the problem of not exercising due to going out in the evening is an issue. I need to think of a way to change this. Any suggestions?

 

Medical/McCoy - Keep balance between school, health, and family/fun : First day of radiology was good. I don't have to wake up quite as early so that's nice.

 

Engineering/Scotty - Start working my way up the NFA diet levels : I've done well at recording! I think tomorrow will make 1 week. I haven't had any liquid calories since Saturday so I'll try to keep that up. My wife got me a bunch of my favorite gummies for my birthday, which was very nice, but doesn't really help my health aspirations haha.

 

Helmsman/Sulu - Stretch 10 min at least 3x/wk : I am determined to do this this week.

 

Communications/Uhura - Join NFA Facebook group : I still need to do this. I know it's quick and easy, but it's just not a priority right now.

 

Navigations/Chekov - Read at least 2 NFA articles/wk and minichallenge : I'll need to read a couple articles this week. I did Act 1 of Rolling Hills today on my way home from the train station. I plan to repeat it to get more rings later in the week, after I finish the other acts.

[Raven ShadowCat]

Awesome setup....

[Akura]

13 hours ago, The Scarlet Pimpernel said:

Any suggestions?

 

Hm...

1. Do shorter work-out, so that you have time to shower.
2. Additional stretching session instead of work-out.
3. A walk around the block instead of work-out.
4. Work-out in the morning.

 

And congrats on the food tracking!

[Jonesy]

I agree with @Akura suggestions. Also, It's ok to say no to plans if you want to make working out a priority. 

[Teancum]

16 hours ago, Akura said:

 

Hm...

1. Do shorter work-out, so that you have time to shower.
2. Additional stretching session instead of work-out.
3. A walk around the block instead of work-out.
4. Work-out in the morning.

 

And congrats on the food tracking!

 

6 hours ago, Jonesy said:

I agree with @Akura suggestions. Also, It's ok to say no to plans if you want to make working out a priority. 

 

Good suggestions indeed! The morning is out unfortunately as I am using it for other needed goals, and it's hard to wake up as it is haha. The other suggestions though highlight my bad mindset of all of nothing - if I can't do the full planned body weight workout, I'll just watch TV instead. Thanks for helping me to identify another trigger! Now I'll just need to enlist the help of Mr Spock to help me figure out a replacement habit! 

[Red1263]

Maybe you should break up your workouts throughout the day?

[Akura]

On 28.9.2016 at 0:35 AM, The Scarlet Pimpernel said:

help me figure out a replacement habit

 

My friends and I struggle to work on our dissertations. (And on our master's theses before that.) What helped was to focus on one little task, exercise, question or whatever every day. If this results in a long work session, great! If not, no big deal.

So maybe you can do something similar. Try to do something fitness related every! single! day! for 5 minutes. (Preferably, at the same time of the day.) If it turns into a full workout, that's fine. If not, you at least made a step towards habit building.

 

 

On 28.9.2016 at 0:35 AM, The Scarlet Pimpernel said:

my bad mindset of all of nothing - if I can't do the full planned body weight workout, I'll just watch TV instead.

 

That is very common. Escpecially we nerds, when we start to immerse into a project, we want to do it perfectly. You have to convince yourself that doing something at all is waaaaaaay more important than what you do exactly. And if you still end in front of the TV, do 10 squats in every commercial break!

 

Always remember: There may be many reasons not to exercise. But there are basically no reasons not to move.

[Teancum]

1 hour ago, Akura said:

Always remember: There may be many reasons not to exercise. But there a basically no reasons not to move.

^ nice

 

Great ideas everyone, thank you! I'll update with my plan tonight. 

[Teancum]

Yesterday was a good day, today was ok...

 

Command/Kirk - NFA level 3 Bodyweight workouts 3x/wk : I did NFA workout 3A yesterday, so hooray! I have gotten weaker since last time I did it (the side planks were brutal and I only got up to 30s each rep), but I did it so that's good.

 

Science/Spock - Identify triggers for bad habits and work on replacement habits : So, as noted above, a new trigger is when I have planned to exercise, but have something later in the evening, so I don't for fear of getting sweaty. A replacement habit is going to be changing into workout clothes and doing 5 pushups and 5 squats. If that turns into a full workout, great. If not, then at least it's something.

 

Medical/McCoy - Keep balance between school, health, and family/fun : It's so hard not to fall asleep late in the afternoon in a dark room... I have been getting a decent amount of sleep, so maybe it's just something I'll need to get used to over the next couple weeks.

 

Engineering/Scotty - Start working my way up the NFA diet levels : Recording has been good, and liquid calories have been good. I'm actually done my week of recording, and on Saturday I'll be done the liquid cals week, so I'll look at moving on to the next diet level. My food choices recently have been poor, which is fine because I'm working on small changes, but I really should start making some better choices.

 

Helmsman/Sulu - Stretch 10 min at least 3x/wk : Stretched yesterday after my workout. I'll do a mini stretch tonight because my chest/shoulders are tight from the workout yesterday, but maybe not the full 10 min.

 

Communications/Uhura - Join NFA Facebook group : I still need to do this. I know it's quick and easy, but it's just not a priority right now.

 

Navigations/Chekov - Read at least 2 NFA articles/wk and minichallenge : I wanted to do act 2/3 of the mini today, but didn't have time tonight. Tomorrow is another body weight workout, so I might have to wait until Friday to finish up the level.

[Jonesy]

Side planks look so easy but when you do them, it's like your body laughs and says NOPE! 

[Nina-Rose]

It sounds like you're pretty aware of the changes you're making and how realistic those are; which is always the first step to change. Good luck with the rest of this week!

[Teancum]

Quick update:

 

 

Command/Kirk - NFA level 3 Bodyweight workouts 3x/wk : I did NFA workout 3B today!

 

Science/Spock - Identify triggers for bad habits and work on replacement habits : I exercised when I got home! I ate first, but I did it.

 

Medical/McCoy - Keep balance between school, health, and family/fun : I had the opportunity to catch up on a few things during the day today, so that helped decrease some stress.

 

Engineering/Scotty - Start working my way up the NFA diet levels : Still recording, still haven't had liquid calories this week. I finished my birthday gummies, which was a lot, but at least they're gone now.

 

Helmsman/Sulu - Stretch 10 min at least 3x/wk : Stretched again after my workout today.

 

Communications/Uhura - Join NFA Facebook group : I still need to do this. I know it's quick and easy, but it's just not a priority right now.

 

Navigations/Chekov - Read at least 2 NFA articles/wk and minichallenge : I plan to work on the mini tomorrow. I read the success story email for this week today, and it really inspired me, because I related in some ways. I liked what he said about finding what it takes for YOU to be consistent, because that really is the most important thing. It doesn't matter if it takes a few months or a few years, if you're consistent, you'll get to where you want to go.